Healthy Life Journal

Senior health and fitness strength workoutOlah regular exercise can slow the rate of bone loss and maintain healthy bone tissue as a whole. Sports are beneficial for people with osteoporosis is primarily weight training (body weight or other object) and flexibility exercises.
Exercises with body weight

Exercise with mean body weight using a foot to hold weight. This exercise is beneficial for patients with osteoporosis because of bone forming a more solid and stronger. Practice holding your own body for thirty minutes every day is also good for the heart, increase muscle strength, and maintain coordination and balance the body. Some examples of these exercises include:

* On foot
* Jogging
* Stepping up the stairs
* Aerobic Gymnastics “low impact”
* Dancing

Swimming and cycling, although good for physical fitness, is not a useful exercise to build bone. That’s because your body is supported by a body other than your feet and legs.
Exercises with body weight than

Lifting weights or resistance training (resistance exercise) is the weight of your body other than the object. Research shows that lifting weights strengthens muscles and bones and reduce risk of fractures. To get good results, practice two or three times a week. Increase the portion of the exercise gradually with increasing weight or frequency of repetition. Exercise your muscle groups are different, including the arms, chest, shoulders, legs, stomach and back. Do not train the same muscle groups in two consecutive exercises. Give these muscle groups a chance to recover.

Strength training is suitable for people with osteoporosis, among others:

* Lift the load using a barbell and dumbel at home or at the gym
* Exercise with elastic resistance of different strength.

Flexibility Exercises

Sports body guarding useful flexibility strengthens bones and joints limber so not easily injured. Included in flexibility exercises include:

* Gymnastics deflection
* Tai Chi
* Yoga

Sports should be avoided

People with osteoporosis are prone to fracture, hence must avoid the following sports:

* Aerobics “high impact”
* Exercises that require sudden movements and powerful
* Sit-ups stomach
* Exercises that require twisting body movements, like swinging golf club
* Exercises that require pounding, stop and start abruptly, like tennis and squash