Physical exercises
Physical activity is recommended to both manage and prevent osteopenia. Regular exercise may prevent further bone loss and increase bone density. A workout regimen may include weight-bearing and muscle-strengthening exercises. Examples of muscle-strengthening exercises include:
Pressing weights
Physique exercises such as lunges and push-ups
Using weight equipment
Alternatively, weight-bearing exercises include stair ascending, dancing, and walking. Yoga or Tai Chi may aid in maintaining flexibility. Balance exercises may also aid in preventing mishaps in the elderly, thereby reducing the risk of fractures. Muscle strengthening and weight-bearing exercises modulate bone formation and prevent bone loss associated with aging. Examples of weight bearing exercises include:
Walking Running
Alpine skiing
Ascending staircases
Skipping rope
Resistance training is a synonym for muscle strengthening exercises. You must perform exercises against additional resistance, such as weight machines, free weights, elastic bands, and your own body (such as chin-ups and push-ups). If you are a devotee of yoga, you will be pleased to learn that a 10-year study found that 12 minutes of daily yoga practice increases bone mineral density in the femur (thigh bone), spine, and most likely the hips. For more information on bone-preserving exercises, research further. In addition, the Centers for Disease Control and Prevention provide instructional videos of exercises that can be performed both in the gym and at home.
Before leaping on a treadmill if you have osteopenia or another severe condition, consult your doctor or healthcare provider. Avoid sit-ups, heavy lifting, abdominal crunches, and any other exercise that involves radical twisting or bending if you have osteopenia of the spine. Bone health is greatly influenced by physical activity. And it is especially important for those with osteoporosis or osteopenia. There are two types of exercises, in particular, that are beneficial to bone health.
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