Osteoporosis Workouts for Men Over 40
As a man over forty with osteoporosis, having a bone fracture due to the weakness in your bones is a serious concern. Having a fracture occur could seriously affect your daily life, and while you may think you can’t do anything about a bone fracture, you can do more to avoid them.
There are certain exercises that are safe for men with osteoporosis to do that will actually help to prevent bone fractures in the future. While they may not be the types of exercises that you are used to, the chance to improve your bone strength certainly makes them worth trying.
The goal of these types of workouts is to help strengthen your bones and reduce the likelihood of any fractures happening in the future. These exercises that should be done every week and there are some that can be done every day as a part of your normal, daily routine. Remember to talk with your doctor and make sure that you are healthy enough to perform these exercises and that they will not cause too much stress on your body.
Taken with your osteoporosis medications and used in conjunction with a healthy diet, you and your doctor should see a significant improvement in your overall bone health.
Cardio Conditioning
Cardio conditioning exercises are a great way to help build and strengthen your bones. Most research states that it is better to walk or dance to see the most improvement.
While walking, small and short bursts of increased pace will help to add the correct amount of intensity to your workout. Cardio of thing kind is all about the correct weight bearing in your body. If you are not putting the right amount of weight where it needs to be, then you are not giving your body the chance to start strengthening your bones.
Incorrect weight balance will also increase your risk of having a fall or a fracture because your weight is not centered where it should be. Fast paced walking for a short amount of time will not only give you a good workout but will also help you build that weight bearing.
You can even take hiking trails with hills to naturally increase your workout intensity. If you prefer to hit the gym, make sure to ask a personal trainer to help you decide which machine to use to build the right amount of intensity into your conditioning.
Remember to Stretch
Any personal trainer will tell you that you need to stretch before working out, and this is no different when doing osteoporosis exercises. This is where men with a sports background will thrive, and is something they will be used to. Adding in stretches and weight training can help to increase your bone strength as well, as long as it is performed correctly.
Using the right stretches will not only help your bones but can actually help you to relax as well. Most importantly, stretching can help strengthen your spine and the muscles around your spine. With your spine properly supported and the muscles stretched, all of your other workouts will seem easier.
To see the best results in both your bone strength and in the relaxation of your body, experts recommend that you stretch twice a day. This would be a great way to start your day, especially if you know you are going to have a stressful day at work.
As with any other exercise, you do not want to overdo it. Make sure to stretch slowly. You will feel your muscles pulling slightly, but you should never stretch to point where you are in pain.
Weight Training
Adding in weights to your exercise routine is a great way to strengthen your bones. If you choose to workout at home, purchase free weights and use them to build your bone and muscle strength. Using them two to three times a week is best, as this will give you the most opportunity to build strength without overdoing it.
Since weight training exercises are mainly focused on one target area, make sure to use your weights on the areas where you need help the most. If you are working out at the gym, considering getting a personal trainer or taking a weight training class.
A personal trainer can help you maximize your weight training movements and give you extra pointers and tips on how to properly use the weights and weight machines to keep you safe and on the right track. If you choose to take a class, you will be able to work out with other individuals and try a new exercise on a fairly routine basis.
This will help to keep you from getting bored with your routine and could also show you new ways to help build bone strength.
Yoga
Your doctor may suggest that you try taking a yoga class a few times a week. While this can be great for strengthening your bones, it is in your best interest to do extensive research. You want to make sure that you are taking classes from someone that has experience with osteoporosis patients and the special needs that they have.
Your doctor may recommend a physical therapist who can help you perform yoga moves in the office or your own home.
Now that you have information on what kind of exercises will safely help you to strengthen your bones, there are some things that you need to know before you rush off to the gym. When working with a personal trainer, it is very important that they know you have osteoporosis and that you need a specific routine tailored just for you. When you workout at home, it is also important that you keep a few things in mind. You always want to strive to keep your spinal column as straight as possible while you are exercising.
Bending your trunk or torso can actually keep you from strengthening your bones. This is especially important for men who have already had a fracture. Bending or rotating your middle could cause you to create a new fracture or make the old one worse.
Whether you plan to work out with a professional or on your own, these osteoporosis-based workouts are a great way to prevent yourself from having a fracture.
