How exercise can help with bone health & fragile bones

Everyone knows that exercises are good for you, but the challenge is how to start, when to start which exercise to do. Medharbour Family Clinic, the finest physiotherapy and rehabilitation center in Gurgaon explains some facts regarding the same.

Health expert said that elderly and post-menopausal women in INDIA remain largely unaware about osteoporosis, a condition that is said to affect 200 million women worldwide.  After the age of 30, women start losing calcium from bones, rendering them vulnerable to the condition. Decline in estrogen, post-menopause, affects the bone mass and makes women susceptible to osteoporosis. Though it also affects men, osteoporosis tends to affect women at an earlier age Experts also say that spinal fractures are most common and that a 10% loss in bone mass doubles the risk of spinal fractures. It is very surprising to see that even at an age of 30 females develop osteoporosis, only cause is sedentary lifestyle and unhealthy diet.

The ideal situation is that osteoporosis should be prevented in the first place. If this is not possible, the next best thing is for diagnosis and treatment of osteoporosis as necessary before any symptoms or fracture occur. If one has general aches the body, back pain, lethargy, joint pain then should go for investigation like blood test to detect calcium level and then DEXA SCAN.

Now the most important aspect which is the most ignored – EXERCISES. The pulling and tugging on the bones by your muscles during exercise helps to stimulate bone-making cells and strengthens your bones. Regular weight-bearing exercise throughout life is best, but it is never too late to start. For older people, a regular walk is a good start. However, the more vigorous the exercise, the better it is. For most benefit you should exercise regularly – aiming for at least 30 minutes of moderate exercise or physical activity at least five times per week.

Keeping this in consideration, Medharbour family clinic, a orthopedic and spine specialty clinic that has the best physiotherapy centre in Gurgaon has various programs for the people having osteoporosis, spine and joint pain problems.

Mixed weight-bearing exercise classes

The mixed bags of activities that are provided by the average exercise-to-music or aerobics class have proved successful for improving bone density. These classes can provide a variety of bone-loading exercises. They usually include weight-bearing movement in different directions and should include bouts of high-impact weight-bearing activity. The weight-bearing exercise routines are likely to improve balance and co-ordination; other exercises      will maintain flexibility; and floor and wall work that involves useful arm-loading (for example, the press-ups and arm presses) improves bone density in the forearm. All the exercises are done under the supervision of physiotherapist to minimize the risk of injuries.

NOW the challenge is to choose the right form of exercise

It is very important to think about what kinds of activities you enjoy. If you choose an exercise you enjoy, you’re more likely to stick with it over time.

These types of activities are often recommended for people at risk of osteoporosis

Strength-training exercises (exercises using body weight as resistance), especially for the back.

• Weight-bearing aerobic activities.

• Flexibility exercises.

• Stability and               balance exercises to reduce the risk of falling.

• Aerobic training with controlled movements.

SO don’t think and consult the best orthopaedics doctors and physiotherapy experts for customized group and individual sessions. PREVENT AND FIGHT THE SILENT DISEASE –OSTEOPOROSIS WITH MEDHARBOUR!

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