3 Exercises For Older Adults To Strengthen Bones And Prevent Osteoporosis

How Staying Active Protects the Bones

Many people incorrectly assume that growing older means losing bone density and inevitably being diagnosed with osteoporosis. Even though the myth persists, seniors don’t have to experience aggressive bone loss. In addition to eating right and ensuring that the home is a safe space that’s obstacle-free, a great way for seniors to prevent osteoporosis is to stay active. Consider incorporating the following exercises into a daily activity routine to improve balance and muscle strength.

1. Weight-bearing exercises to battle osteoporosis

Weight-bearing exercises are divided into high-impact and low-impact activities. Weight-bearing simply means an individual is engaged in activities that require moving against gravity while staying upright. The exercises don’t require the use of weights since an individual’s body weight is sufficient. However, people who have osteoporosis and have broken a bone or are at risk of breaking a bone should opt for low-impact weight-bearing exercises. High-impact activities include aerobics, hiking, jogging or running, tennis, and dancing. Low impact exercises include using exercise machines like ellipticals, stair-stepping machines, and treadmills.

2. Strength training with resistance bands

If using free weights or machines is intimidating, resistance bands are a great alternative and can be done at home. Using resistance bands can assist in improving muscle strength throughout the body, depending on the muscle groups that are targeted with each exercise. Simple ways to incorporate resistance bands into a workout routine include the following exercises, with variations for a few that can be done in a seated position:

Squats
Chest pulls
Bicep curls
Lateral raises
Chest presses
Leg presses
Calf presses
Tricep presses

3. Swim to stay limber and improve bone regeneration

If an individual can’t participate in high-impact activities, swimming is a great low-impact exercise that also serves as a total body workout with bone health benefits. The natural buoyancy of the water helps minimize strain on joints, which is why the activity is recommended for individuals who can’t engage in weight-bearing exercises. But swimming also helps the body in bone turnover, or the ability to generate new bone cells, as well as strengthen muscles, and improve balance. Even though the rate of bone turnover isn’t as high as with other high-impact exercises, swimming is an excellent option for seniors who struggle with free weights or weight machines.

Putting it all together

A significant aspect of improving senior bone health comes down to choosing to stay active and selecting exercises that are compatible with an individual’s capabilities. Choose between high-impact or low-impact exercises or opt for a gentle activity like swimming to improve balance while minimizing strain on the body’s joints. Along with a healthy diet, exercise is one of the best ways to help prevent or minimize the risks associated with osteoporosis. Older adults that are concerned about osteoporosis, or are curious about ways to engage in exercise safely, should speak with a healthcare provider.

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What Does COPD Do To The Body?

Chronic obstructive pulmonary disease (COPD) affects the lung’s airways, making breathing difficult. COPD leads to two other conditions: chronic bronchitis and emphysema. Chronic bronchitis restricts the airways and causes excess mucus buildup. Emphysema is a disease that destroys the lung’s air sacs. People with COPD often have to deal with complications from either one of these diseases.

The importance of exercise

Activity is vital for people with COPD because a lack of physical activity can affect a person’s health and overall quality of life. COPD symptoms can even become worse. To start, COPD patients should enroll in pulmonary rehabilitation. This is a program with a team of doctors, nurses, respiratory therapists, dietitians, physical therapists, and exercise specialists. These professionals help people with COPD learn special breathing techniques and exercises, and develop treatment plans to make life with COPD easier. Pulmonary rehabilitation begins with an assessment from a therapist to determine different things about the patient, like blood oxygen levels. Programs are conducted at hospitals, outpatient clinics, or the patient’s home.

Stretching for people with COPD

People with COPD will benefit from lots of stretching. Stretching helps with breath control and body flexibility. Patients should start stretching for at least 10-15 minutes every day. Experts also believe that stretching before and after exercise is good for the body. Stretching is something that can be done anywhere at any time of day. Try some stretching exercises to prepare for more intense activities.

Aerobic exercises

Aerobic exercises are great for people with COPD because these activities increase the amount of oxygen in the blood. Cardiovascular exercise also strengthens the heart muscle. Walking is an excellent form of aerobic exercise. Patients can do this for 15-20 minutes a day to get the blood flowing. Another great exercise is cycling. Patients can use a stationary bike or a regular bike. Swimming can also be beneficial. If an outdoor pool isn’t an option, patients can go to a local sports club and use those pool facilities. A good fitness regimen for those with COPD will incorporate aerobic exercises a few times a week.

Try some resistance training

Essentially, resistance training is weight lifting. However, people do not need to start with a heavy load. Lightweight dumbbells or exercise bands work just as well. Resistance training can be done multiple times throughout the week.

Taking the next step

Anyone interested in pulmonary rehabilitation, exercises, or more information about COPD should consult a doctor, physical therapist, or a respiratory therapist. These healthcare professionals are a wealth of knowledge and resources for leading a healthy life with COPD.

3 Exercises For Older Adults To Strengthen Bones And Prevent Osteoporosis

How Staying Active Protects the Bones

1. Weight-bearing exercises to battle osteoporosis

2. Strength training with resistance bands