Page 33 - Seniors Today Jan20 Issue

Fitness

Exercises to

tackle

Osteoporosis

With age, bone weakness is something most of
us worry about. Dr Varun Shanbhag lists some
exercises that can help

Osteoporosis, which literally means ‘porous Weight Bearing Exercises
bone’, is a condition characterised by brittle Common type of exercises recommended
or weak bone structure. The body constantly for osteoporotic patients are weight bearing
absorbs and replaces bone tissue in normal exercises. In weight bearing exercises a person
individuals. However, in osteoporotic utilizes his own body weight and performs the
individuals, this process is slowed down leading exercises. As mentioned earlier, bone formation-
to more bone absorption and less bone creation, destruction is a continuous process and when
which leads to brittle or delicate bones. an individual performs body weight exercises,
Certain factors predispose the occurrence there is a stimulation to bone creation process
of osteoporosis like steroid medication, by way of stimulation of osteocytes (bone
autoimmune disorders, etc. It occurs most forming cells).
commonly in post-menopausal women
(low oestrogen levels) and males having low
androgen levels. Thus, people who are more
than 60 years of age are at high risk of suffering
from this disorder.
Clinically they show symptoms like back
pain, hip pain, generalized body pain caused
due to fracture/compression of the bone/spine
because of brittle bone structure. Along with
medications and nutrient supplementation,
proper type of exercises is recommended to
tackle osteoporosis effectively.
Typical approach to patient with osteoporosis
depends on T-score on Bone Mineral Density
chart (determines the severity and extent of Training with weights can help increase muscle and bone
osteoporosis). strength
33 SENIORS TODAY | Issue #7 | January 15, 2020