Osteoporosis is a bone disease that causes a loss of bone density, which greatly increases the risk of bone fractures even after minor falls or bumps. With almost one in four Singaporeans projected to be aged 65 and above by 2030, osteoporosis and its effects may impact you and your family sooner than you think.
Osteoporosis can stem from a wide range of factors such as gender, race, or medical conditions. Furthermore, a sedentary lifestyle is a key contributor to the loss of bone mass that may lead to fractures and injuries.
Did you know that an active lifestyle can help mitigate the onset, progression and effects of degrading bone health? You can do this by incorporating strengthening and mobility exercises into your daily life with these simple tips.
Tip #1: Add resistance exercises to your workouts
Resistance exercises increase muscle strength by working your muscles against a weight or force. This can be accomplished through the use of free weights, weight machines, resistance bands, or even your own body weight.
The additional weight puts stress on the bones and helps to nudge bone-forming cells into action, and when done consistently, eventually helps create denser, stronger bones. Here are some resistance exercises you can try:
- Bicep curls
- Shoulder presses
- Hamstring curls
- Weighted/bodyweight squats
Tip #2: Incorporate weight-bearing exercises into your daily routine
By including weight-bearing exercises into your regime, it forces your body to work against gravity, that directly works the bones in your legs, hips and lower spine to slow mineral loss and maintain bone mass.
- Brisk walking
- Jogging
- Stair-climbing
- Dancing
Generally, higher-impact activities have a more pronounced effect on bone than lower impact aerobics. Velocity is also a factor as jogging or fast-paced aerobics will do more to strengthen bone as compared to leisurely movement.
Also, keep in mind that only those bones that bear the load of the exercise will benefit. For example, walking or running protects only the bones in your lower body.
Tip #3: Improve posture and balance with yoga
Yoga practice can also be a very effective low-impact full body exercise for people of most age groups. The Sun Salutation (Surya Namaskar), for one, is a very effective low-impact exercise, comprising a sequence of 12 stretching and balancing poses that is not difficult to perform and simply requires focus.
Regular yoga practice reduces uneven stress and strain on joints, bones and ligaments, and significantly improves posture and balance to prevent falls and minimise the risk of osteoporotic fractures. Best of yet it can be easily done in the comforts of your own office with the assistance of a yoga mat.
Tip #4: Ease into it
For individuals with existing mobility issues due to injury or early onset of osteoporosis, perform exercises with slow and controlled movements, and suitable weights.
High-impact activities should be avoided at all costs, as jerky and rapid impact motion can lead to injuries. To ensure that you’re working out safely and with good form, consult a fitness trainer who can customise a progressive and appropriate programme.
Bone-healthy exercises are key to building strong bones so incorporate some of these tips into your workouts today!
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