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Osteoporosis and recommended physical activity
The Impact of Osteoporosis on Bone Health
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. Osteoporosis literally means "porous bone." The condition often progresses without any symptoms or pain until a fracture occurs.
Risk Factors for Osteoporosis
Several factors contribute to the development of osteoporosis. These include aging, being female, menopause, low body weight, a diet low in calcium and vitamin D, smoking, and some medications that affect bone health.
Recommended Physical Activity for Osteoporosis Prevention
Physical activity plays a crucial role in maintaining and improving bone strength, thereby reducing the risk of osteoporosis. Weight-bearing and resistance exercises are particularly beneficial for bone health.
Types of Physical Activity Recommended:
1. Weight-bearing exercises: Activities like walking, jogging, dancing, and hiking that require your body to work against gravity help build and maintain bone density.
2. Strength training: Lifting weights or using resistance bands can strengthen muscles and bones, reducing the likelihood of fractures.
3. Flexibility and balance exercises: Activities such as yoga and tai chi improve balance, which can help prevent falls that may lead to fractures in individuals with osteoporosis.
It's important to consult with a healthcare provider or a physical therapist before starting any new exercise regimen, especially if you have osteoporosis or are at risk for the condition.
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