Exercises to prevent loss of bone density after 60 years

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Exercises to prevent loss of bone density after 60 years

There are some specific and very effective exercises that can prevent older people from losing their bone density.

Osteoporosis is a disease that causes bones to become brittle and more likely to fracture (break). With osteoporosis, the bones lose density. Bone density is the amount of bone tissue that is in the bone.

Exercises to reduce bone loss

If you have health problems, such as heart problems, high blood pressure, diabetes, or obesity, or if you’re 40 years of age or older, talk to your doctor before you start exercising regularly.

1. Stability and balance exercises

Fall prevention is an essential point. Therefore, these exercises are very useful and help the muscles work together in a coordinated way, which allows you to maintain greater stability.

The exercises are quite simple. It is enough to stand on one leg (always with a nearby support point), or slide with your back against a wall until you reach a squat position. Walking in single file, holding someone’s hand, if needed, is a great way to exercise.

2. Walks, especially outdoors

Walking helps increase bone density, making bones stronger. In addition to that, this exercise improves balance and motor coordination, reducing the risk of falls and, therefore, of fractures.

People with osteoporosis or osteopenia should walk at least 30 minutes a day.

3. Resistance exercise

Osteoporosis primarily affects the spine, so it is important that muscle mass increases around the bones to improve support. The recommended exercises are elastic bands or low-weight dumbbells.

Strengthen the muscles by performing exercises with 2 kilo weights. Toned muscles put pressure on the bone, and this is also identified by the osteocytes as a signal to form new tissue. There is evidence that training with low-weight, high-rep weights can increase bone density by up to 22% in postmenopausal women

Physical training, especially resistance training, is important for the maintenance of musculoskeletal health in an aging society.

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