Page 34 - Seniors Today Jan20 Issue

Weight bearing exercises are divided into two
types: Low Impact and High Impact

Low Impact Exercises:
They have proven to be the safest form of
exercises for osteoporosis patients which
involves highest frequency and lower intensity
of exercises.
Eg – Elliptical training machines, brisk walks,
step up machines, low intensity aerobics.

High Impact Exercises:
They are to be preferably performed under the
guidance of an expert and after due discussion
with the doctor/physiotherapist. If there has
been a history of bone break/fracture, one needs
to avoid these forms of exercises.
Eg – Dancing, hiking, jogging, jumping rope,
stair climbing, sports activity.

Exercises such as Tai Chi can improve your postural control and
Resistance Training balance, helping to prevent falls
Training with weights is recommended to posture while performing exercises in standing
increase the muscle and, consequently, bone or any alternate postures as wrong posture
strength. It can be done as progression to weight increases the load incidence on bone and may
bearing exercises. An individual moves his body lead to fracture.
weight or other heavy objects against gravity. Eg – A very wide stance while performing
Eg – Weight-lifting, elastic band exercises, body squats can lead to pressure on femur bone
weight lifting (squats, push-ups) functional leading to its fracture.
movements (marching movements).

Balance
Posture Guidance Balance training exercises when incorporated
An individual should be careful about the
with other exercise programmes can help
improve postural control and balance which
would prevent falls and bone damage.
Eg – Tai Chi, parallel bar gait training, balance
board exercises (supported by the therapist).

Non Weight Bearing Exercises
Non weight bearing exercises like swimming
are allowed but not highly recommended, as
lack of body weight pressure leads to less bone
stimulation/bone formation.
Overall, exercises when done properly
and under guidance of an experienced
physiotherapist can help the patient to recover
faster from osteoporosis and its associated
ailments, along with proper diet, medication
Before starting high-impact exercise such as sports, consult your
doctor or physiotherapist and supplementation.
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