Dealing With Osteoporosis

rnOsteoporosis is a disease that affects many. Women are more prone to it after the reach menopause due to the bone density loss that occurs because of menopause. Insufficient nutrition and lack of physical activity are the main reasons for this bone problem. Osteoporosis can be treated but the diseases by itself is extremely painful and so we should take as many measures as we can to keep this ailment at bay. Some of these precautionary measures include taking good bone health supplements, a well balanced diet and regular exercise. Osteoporosis is caused when bone density decreases and bones become brittle. There are some very important things you should do if you are suffering from osteoporosis. They are: 1) Improve Posture – postural training plays a key role in helping people with osteoporosis. Back extensions exercises, arm and shoulder exercises and abdominal exercises all contribute to a good posture and should be done regularly. 2) Reduce Your Risk Of Falling – Approximately 5% to 10% of the fracture cases in old people are due to slipping and falling down while 25% are due to other significant injuries. Regular exercise helps maintain and improve body balance and decreases our risk of falling. Special balance exercises help in improving our balance and our ability to handle quick or unbalanced movement in our daily life. 3) Improve Muscular Strength – We use all our muscles in our body for our daily activities. Exercises aimed for those with osteoporosis focuses on strengthening the large muscles in the upper and lower body and the torso region. These are by far the most used muscles on a daily basis. Therefore, strengthening these muscles will help to ensure you can live independently and have an overall positive quality of life. 4) Improve Flexibility- As we age we lose flexibility from inactivity and poor lifestyle habits. The imbalance associated with lost flexibility contributes to pain and restricted movement. Stretching exercises will help to regain the lost flexibility and contribute to enjoyable exercise routines. 5) Increase Endurance and Stamina - People with osteoporosis need to apply caution when performing high-impact exercise because it cause a person to loose control and cause a bone fracture. A great exercise routine for such people is a low-impact aerobic exercise, which safely and comfortably increases breathing and heart rate for an extended period of time, without making it difficult to breathe in and out. However individuals suffering from osteoporosis should consult a physiotherapist before starting an aerobic exercise program. Walking also helps build bones and provides many benefits to overall fitness. To be effective, it has to be brisk, done regularly (4-7 days per week) for at least 10 minutes at a time for a total of 30-60 minutes a day. 6) Adopting A Healthy Lifestyle- A four-year study of women with osteoporosis showed that pain decreased yearly in the whole group, but decreased significantly in those with the greatest improvement in aerobic fitness. Those who chose to participate in exercise showed a significant decrease in pain that interferes with daily activity and a subsequent improvement in their quality of life. Apart from these things one should maintain a healthy nutrient rich diet, take bone supplements like Osteo Pro and maintain caution when going about with their day to day activities to life a comfortable life even with this disease.