Maintain Your Bone Strength at Every Age: 4 Ways to Help Prevent Osteoporosis

Maintain Your Bone Strength at Every Age: 4 Ways to Help Prevent Osteoporosis

Your skeletal system helps to protect vital organs in your body and forms its central frame. It consists of 206 bones in the adult body connected to tendons, ligaments, and other musculoskeletal tissue that is essential for most every function of your body that requires movement. Bones are living tissue mainly composed of collagen, and conditions like osteoporosis can increase the risks of fracturing and breaking them.

Approximately 53 million people in the U.S. either have this condition or are at risk for getting it, and while it’s more common for older adults, anyone can get it. Regardless of how young or old you are, there are some basic ways you can help reduce your risks of dealing with this bone illness. Let’s explore how to maintain bone strength by looking at how osteoporosis affects you and what exercises you can do to prevent or reduce it.

Residents of Washington, DC looking for ways to stay physically healthy and prevent osteoporosis can find help with the skilled medical team at Sports Therapy And Rehabilitation.

How osteoporosis affects the body

Your bones have a porous internal structure, similar to a honeycomb which helps them stay light but rigid. With healthy bones, you create bone mass faster than it breaks down, making healing from injuries faster. With this bone condition, the internal structure thins, making bones weaker, reducing the amount of bone mass your body makes, and making fractures and breaks easier.

Many factors can increase the risk of osteoporosis, including family history, age, your body producing less hormones, thyroid problems, and a smaller body frame size. Women are at higher risks of this condition, especially after menopause, as hormone production slows down drastically during this process. 

Exercises to help prevent osteoporosis

Preventing osteoporosis can help you at any age, and there are many exercises that can help keep your bones strong:

1. Stretching exercises

Stretching tight muscles can be helpful in improving posture and relieving back pain. Exercises to help with commonly tight muscles include arching your back, raising and rotating your shoulders, lifting your knees, and pulling your feet toward your body.

2. Weight bearing exercises

These exercises are important to maintain lower body strength, and are useful to help muscles, ligaments, and joints. Walking, running, skipping, dancing, aerobics, and jumping are all forms of weight bearing exercises that can help.

3. Resistance exercises

This type of exercise boosts bone strength though methods like weightlifting, press-ups, exercise bands, or using weight equipment. These use your muscle strength in areas where the tendons pull on your bones.

4. Balance exercises

These are non impact exercises that improve coordination and flexibility, which are essential to movement. Doing things like Tai Chi, Pilates, and yoga can help you with your posture, strength, and balance that can lower your chances of falling and breaking bones.

There are many other things that can help strengthen bones, such as getting plenty of calcium and vitamin D in your diet, maintaining a healthy weight, reducing your alcohol intake, and avoiding smoking. Keeping your bones healthy is good at any age, and if you need to find ways to prevent osteoporosis or manage physical injuries, make an appointment with the team at Sports Therapy And Rehabilitation today.

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