World Osteoporosis Day 2022
On the 20th of October every year, World osteoporosis day is observed globally. This day is celebrated to raise awareness about osteoporosis, its prevention, early diagnosis, and the importance of osteoporosis treatment and management. World osteoporosis day primarily focuses on motivating people to follow various preventive measures to prevent the risk of developing osteoporosis and preserve their bone health. The theme for World osteoporosis day 2022 is Step Up For Bone Health.
Osteoporosis is a condition that causes the bones to become brittle and weak due to less bone mass and strength. People with osteoporosis are at greater risk of fractures, even from minor incidents like falls or mild stresses such as bending over. Osteoporosis-associated fractures occur mostly in the wrist, hip, and spine. Fractures can lead to disability and impaired quality of life.
Where there are various medicines and treatment options available to help with the symptoms of osteoporosis, there are certain things that are to be done by the patient to manage the condition better. One of these measures includes exercising. While most people think that exercising may cause fractures and further bone issues if you have osteoporosis, it's something that is not true at all. A proper, well-programmed, and regular exercise routine can help strengthen the bones and muscles, improving balance and flexibility in people with osteoporosis
Here's an insight into exercising with Osteoporosis - Step Up For Bone Health
NOTE: A very important thing before beginning any exercise regime if you have osteoporosis is that it is necessary to seek approval from your doctor. This is because your doctor will help you make an exercise program that is best for you, depending on your fitness, age and overall health.
Weight-Bearing Exercises For People With Osteoporosis
Although the word weight bearing sounds like doing heavy lifting work that can probably cause more pain, it is far from that. Simple weight-bearing exercises like walking, aerobics, dancing, jogging, or playing tennis can help keep the bones strong. These weight-bearing exercises can be low-impact or high-impact and should be done only after being prescribed by your doctor.
Weight-bearing exercises are good not only for people with osteoporosis but for everyone in general. This is because weight-bearing exercises help you move against gravity while staying upright.
Muscle Strengthening Exercises
Strengthening the muscles is essential as it aids in preventing fall-associated fractures. Exercises that strengthen the muscles can be done using the body's weight or weights in-home or gym. Exercises like lifting your own body's weight, practicing with resistance bands, or using weight machines can help in muscle strengthening. These exercises are to be done 2- 3 days a week after proper consultation with a doctor.
Preventing falls is important for a person with osteoporosis. Exercises like Tai Chi and yoga can help strengthen leg muscles and improve balance, flexibility, and stability.
Word Of Advice Before You Start Any Exercise Regime
While regular exercising is beneficial for osteoporosis, it can be dangerous, too, if not done the right way. Hence, before starting out with any exercise routine, consult your doctor. Your doctor will tell you what the best exercise routine is and may also recommend a trainer or physiotherapist who will assist you at the beginning of the routine. Remember that while starting your exercise journey, take it slow and do not push yourself too much.
Awareness Is The First Step In Healing
There are many patients with osteoporosis who are completely unaware of the fact that exercising is good for them. This World osteoporosis day 2022, creates awareness about the importance of exercise in managing osteoporosis and how it can help in easing the pain and preventing fall-related fractures. Create awareness by informing people about the symptoms and causes of osteoporosis and encourage them to get diagnosed early, as early diagnosis will help in the early treatment of osteoporosis. Tell everyone you know about the importance of eating a healthy balanced diet rich in calcium and vitamin D to prevent osteoporosis. Motivate them to quit smoking and consuming alcohol as they are bad for bone health. But, before you help someone, ensure you are following it all.