Apart from calcium and vitamin D, physical activity is very influential in preventing osteoporosis. Let’s look at this article, what kind of physical exercise can help in preventing osteoporosis. Osteoporosis is a disease that is difficult to identify the symptoms of, it is even discovered only when a sufferer experiences a fracture. Everyone is at risk for osteoporosis. Even women are more at risk of developing osteoporosis. However, osteoporosis can be prevented by doing proper physical exercise. (Read: Is it true that women are vulnerable to osteoporosis? )
Physical exercise can increase bone density, thereby reducing the risk of osteoporosis. Basically, osteoporosis is divided into two, namely primary osteoporosis which is closely related to female hormones and increasing age. Meanwhile, secondary osteoporosis is associated with clinical conditions. By doing physical exercise it will help in increasing density and maintaining bone density. Even so, physical exercise must be done properly, correctly, regularly and measured.
Physical exercise that is recommended to prevent osteoporosis is walking, swimming, jogging and cycling which can prevent osteoporosis. By carrying out walking activities it will help in the combination of movements throughout the body, causing stimulation in vertebrates and intermittent contraction of the spinal muscles. Meanwhile, for those of you who like cycling, it will help in the strength of the muscles that contract and provide stimulation in bone formation and also reduce bone resorption. Meanwhile, when swimming activities, it will train the back muscles, upper and lower muscles which can form muscle mass so that it supports bone endurance.
In doing physical activity, it must be done with a regular frequency and can maintain bone density and also strengthen muscles. When doing physical activity, don’t overdo it or be too heavy so that it can lead to increased bone loss.
Patients with osteoporosis must be vigilant when using excessive force or weight. When doing physical exercise on osteoporosis sufferers it must be done very slowly. For example, when squatting or standing. Even the weights should be close to the body parts to keep the lever arms short and reduce the weight of the spine.
Even now there is osteoporosis exercise that avoids dangerous conditions because neglected osteoporosis will cause paralysis for sufferers. So that physical activity is highly recommended to prevent osteoporosis and also for osteoporosis sufferers. The principle of physical exercise for bone health is safe and rhythmic movements, the training can be in the form of low impact aerobic.
Do regular exercise to prevent osteoporosis and also by maintaining a healthy diet such as consuming milk at least twice a day, shrimp, drinking milk, tempeh, nuts and also avoiding caffeinated and alcoholic drinks. (Read: Foods To Fight Osteoporosis )