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Osteoporosis or its earlier on-set which is osteopenia are quite debilitating and many times patients are so frightened of cracking or fracturing a bone that they feel it is better to be housebound and have as little movement as possible. But the reverse is true. If you want to get yourself back to health with stronger bones, then it is recommended that you move around as much as possible as well as exercise. You cannot throw all caution to the wind and you must make adjustments to make sure that you do not meet with any accident. Having said that, let’s take a look at some exercises that can be practiced when you are a victim of osteopenia or osteoporosis…
Start off with something light. Mind relaxing stretching exercises such as yoga or tai chi will first get you in the right mindset to then start working out and including exercise into your daily regimen. No excuses. You need to make sure you are disciplined enough to not give up or skip a day of working out because this is your health and you need to make sure that you do your best to get back some strong bones. Yoga and such mental based workouts can do this for you.
A highly recommended way to work on your bones with minimum risk to damaging your brittle bones is to walk. A brisk walk that is at least 30 minutes long will work wonders. You need to walk almost every day of the week but you can take a couple of days off if you like. Apart from making bones firmer, brisk walking helps with a host of other health benefits such as reduced risk of heart disease and diabetes. Just make sure you walk in a place where there is least interference from anyone else. No one wants to bump into another running human being or playing child and risk a hip fracture.
Going to the gym is something that everyone who has exercise on their schedule does these days. Even though it is indoors and involves a lot of heavy machinery around that you might be intimidated by, speak to your trainer or someone at the gym beforehand to let them know that you are a victim of osteoporosis. This way, they will provide you with a timing where there are a few number of patrons as well as assist you with exercises that help in strengthening bones without the use of exerting equipment.
A word of caution though: Before you decide to work out, you need to consult with your doctor if it is ok to go ahead and do so. If you are a patient of chronic osteoporosis, then maybe exercising to such a great extent isn’t a good idea. So always find out from a medical expert first and if you get the go ahead, then don’t give up and keep working on it. If at any time you find yourself slipping, find a support group so that they can encourage you on your road to recovery.
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