Osteoporosis
Osteoporosis is a condition in which bones become fragile and brittle, making them more prone to fractures. Exercise can help strengthen bones and reduce the risk of falls, but it's important to choose the right exercises to avoid injury.
Some exercises that are safe for people with osteoporosis include:
- Weight-bearing exercises: These exercises put stress on the bones, which helps to strengthen them. Examples include walking, jogging, hiking, dancing, and stair climbing.
- Resistance training: This type of exercise uses weights or resistance bands to build muscle strength. Examples include lifting weights, using resistance bands, and doing bodyweight exercises like push-ups, squats, and lunges.
- Balance and coordination exercises: These exercises can help improve balance and reduce the risk of falls. Examples include tai chi, yoga, and Pilates.
Some exercises that should be avoided by people with osteoporosis include:
- High-impact exercises: These exercises can put too much stress on the bones and increase the risk of fractures. Examples include jumping, running, and high-impact aerobics.
- Spine-twisting exercises: These exercises can put too much stress on the spine and increase the risk of vertebral fractures. Examples include sit-ups, crunches, and twisting exercises.
- Heavy lifting: This type of exercise can put too much stress on the bones and increase the risk of fractures. Examples include lifting heavy weights, carrying heavy objects, and doing exercises that require bending and lifting.
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Recommended Reads for Your Journey
Below, you'll find a carefully curated selection of books. Some of these are personal favourites that have inspired and enriched my life, while others come highly recommended by readers and critics alike. Whether you're seeking knowledge, entertainment, or inspiration, these books are worth exploring. If you choose to purchase through these affiliate links, I may earn a small commission at no extra cost to you—thank you for supporting my work!
Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook - by Carolyn Williams Ph.D. RD https://amzn.to/4aQIJSU
Food for Life: The New Science of Eating Well by the #1 Sunday Times bestselling author - by Tim Spector https://amzn.to/4hGj2H0
Ultra-Processed People: The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food - by Chris van Tulleken https://amzn.to/42IGJKw
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The Mental Toughness Handbook: A Step-By-Step Guide to Facing Life's Challenges, Managing Negative Emotions, and Overcoming Adversity with Courage and Poise - by Damon Zahariades https://amzn.to/3Q6DG7s
