A physiotherapist recommends the best activities to avoid osteoporosis.

As you become older, your bone mass depletes quicker than it is replaced, putting you at risk for osteoporosis, a condition in which your bones become porous and easily shattered. To reduce the risk of osteoporosis later in life, one should aim to maintain a high bone mass by eating calcium-rich foods and exercising regularly beginning in childhood. On the other side, a sedentary lifestyle and poor dietary habits can hasten bone loss.

In an interview with HT Digital, Lalchawimawi Sanate (PT, LCCE), Senior Physiotherapist, Cloudnine Group of Hospitals, Sahakarnagar Branch Bangalore, advises osteoporosis-prevention activities.

Resistance training

Resistance training is a type of exercise that strengthens your muscles and bones by using external weight against gravity. Resistance training causes your muscles to pull on your bones, which strengthens your bones. Resistance training should be done twice a week, focusing on the chest, arms, shoulders, legs, hips, back, and abdominal muscles.

Here are some resistance-training exercises to try:

- Use weights such as dumbbells, kettle bars, and other similar items to exercise.

- Performing the exercise with a resistance band or tube

- Using machine-assisted exercises such as the knee press, shoulder press, or weight-lifting exercises with a barbell

Exercising with your weight on your back

Weight-bearing activities are any activity or workout that requires you to resist gravity while remaini

ng upright. Weightlifting places a load on the bones, which helps to increase bone mass.

High-impact weight-bearing exercise is recommended for greatest benefit. However, if you are unsure where to begin, consult your physician and physiotherapist.

Weight-bearing workouts with a high impact include:

- Running or jogging

- Stairs to climb

- Making use of a jumping rope

- Playing badminton or tennis

- Aerobic activity with a high impact

- Zumba, hip hop, and other types of dancing

- HIIT (high-intensity interval training), Tabatha, and other high-intensity interval training exercises

If your health and fitness levels are not ideal, low-impact weight-bearing exercise is a safe option. Weight-bearing exercises with a low impact include:

- Aerobic workout with a low impact

- Using a stepper or an elliptical cycle

- Treadmill brisk walking or rapid walking

- Squats, lunges, sit-ups, cheat presses, and other exercises

Exercising flexibility

Another significant activity that enhances muscular flexibility and joint mobility is flexibility exercise. You're less likely to get hurt if you have more flexibility and mobility.

Muscle flexibility is improved through stretching exercises. Stretching exercises can be done before and after the workout to loosen up the muscles. Stretch the muscles 3-5 times and hold for at least 10-30 seconds each time.

Calf muscle stretching, hamstring stretching, quadriceps stretching, shoulder stretching, and other stretching activities can be considered.

Yoga, Tai Chi, and Pilates are examples of beneficial workouts that improve flexibility and endurance.

Pilates exercises also help to develop the core muscles and improve posture, which is an important aspect that is often overlooked.

REMEMBER THE FOLLOWING POINTS

- To maintain strong bones and a healthy weight, people aged 19 to 64 should engage in at least 150 minutes of moderate-intensity aerobic activity every week.

- The focus should be on the spine and hip, as these are the bones that are most likely to fracture as a result of osteoporosis.

- The workout should be active.

- Exercising should push you over your intensity and frequency limits.

- Exercise should be accompanied by a healthy diet, sufficient calcium, and Vitamin D.