Exercise benefits for osteoporosis
However, studies have shown that correctly prescribed exercise can significantly help and offset osteoporosis at any age. Your training should fall into two separate categories:
1) Impact activities
2) Resistance training
To maximise your anti-osteoporosis training benefits, it is important to include both types of exercise in your training sessions.
Impact activities and exercises
Any form of exercise where you are supporting your own bodyweight, contributes to bone strength. The impact of activities like walking, jogging, racket sports such as tennis, squash etc. stimulates your bones to develop a thicker, stronger, structure and hence the likelihood of fractures is reduced. Conversely, activities where you are sitting down or your weight is supported, such as swimming (although an excellent aerobic exercise), do not build bone strength. For maximum benefits, carry out impact activities at least three times per week for a minimum of 20 minutes at a time.
|Impact activities for bone strength||Low impact activities (less suitable for bone strength)|
|Sports such as tennis, squash, badminton, etc.||Cross-trainers|
Lifting weights is the other key factor in preventing osteoporosis. Consider the physiology of what happens when you lift a weight:
Muscles are attached to tendons, which are attached to the bones of your skeleton.
A muscle or muscles contract.
The muscle contraction pulls on tendons.
The tendons pull on bones to achieve the desired movement.
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