According to World Health Organization (WHO) ,Osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine, and wrist.
Osteoporosis occurs primarily as a result of normal ageing, but can arise as a result of impaired development of peak bone mass.
In very simple terms, this is when your bones become fragile. low bone mass, which is a cause of the osteoporosis can be triggered by a bad nutrition, physical inactivity, smoking and alcohol intake, as well as by genetic factors.
We will however be talking about some exercises that can help improve your bone health and mass to help prevent osteoporosis.
Walking is great for strengthening your bone hence preventing osteoporosis. It is mostly favorable for the elderly or anyone who is trying to get their foot in the whole fitness journey.
- Jogging/ running
Walking can only do so much especially if done for a long period of time. If you have been walking for a while, maybe it is time you progressed into jogging then running. This will see your bone get stronger and this will aid in keeping osteoporosis away.
Whether you have 2 left feet or ‘2 right feet (Is that even a thing? 🙂 ‘) Dancing is necessary. It does not matter if you are good at it ‘just do it’ (wassup Nikey) . Apart from the fact that it releases the feel good hormone, it helps prevent osteoporosis by strengthening your bone. Honestly , I would choose this over and over.
- Weight lifting
When you lift weight, you build muscle and build bone strength. it is as direct as it sounds. Start slow and lift light as you progress to lifting heavier. Bye! bye! osteoporosis.
- Resistance training
Studies have shown that resistance exercise increases bone density and reduces the risk of fractures. i.e pushups, squats, planks.
I personally dig resistance bands, (seen above) a lot. If you are working out from home , this is a great prop for working out your muscles.
Remember that, these alone will not keep osteoporosis away, your lifestyle habits have to match up.