Our bones form the basic structure of our body. They help us be strong and do several activities by bearing our weight. However, can you imagine what may happen if our bones become so weak that they just break if you cough hard? That is so scary! But, it can actually happen if you do not help them remain strong and allow them to go porous, as happens in a disorder called osteoporosis.
As the name suggests, osteoporosis causes the bones to become porous; resulting in fractures at the slightest trauma such as a fall, coughing or bending. Experts have recommended some excercises that can help prevent this problem by strengthening our bones.
Exercise for healthy bones:
- Weight-bearing exercises
In weight-bearing exercises, the muscles and the bones of the trunk and the legs work against gravity while bearing the whole weight of the body. Some examples of weight bearing excercises are jogging, running, step aerobics and stair climbing.
- Posture training
Posture training exercises emphasize on the right positioning of the neck, the back and the shoulders. Proper alignment of the spinal column with the shoulders while standing up or sitting can strengthen our back muscles.
- Strength training exercise
In strength training exercises, dumbbells, exercise bands and weight machines are used to make the muscles and the bones work by lifting, pulling or pushing a “load.” These excercises improve muscle mass and strength and also help to increase the density and strength of the spine and the hip bones.
- Balance training
Balance exercises help us to maintain our balance when unexpected or unbalanced movements occur while performing any activity. It helps in reducing the risk of falls.
Take the help of medications:
Patients with osteoporosis can also use drugs like Actonel for improving their bone mass. This drug contains Risedronate, which helps in strengthening our bones by reducing the loss of calcium from them.
Patients are often advised to take 1 tablet of 35 mg once a week or 2 tablets of 70 mg, on 2 consecutive days, once a month. Patients can consult a doctor and learn more about the dose before they start using it.
Deterioration of bone tissue and low bone mass are the characteristic features of osteoporosis. Medications like Actonel and some exercises can strengthen your bones and prevent them from breaking.