Osteoporosis: Best Exercises

Osteoporosis is a widespread disease that nobody sees. Bone loss happens slowly and doesn’t cause symptoms until late. The metabolic disease can be delayed with the right diet and exercise.

Osteoporosis: what you need to know

More than six million people in Germany suffer from osteoporosis. Bone loss is a metabolic disease in which bone tissue is broken down. As a result, the bones become porous, unstable and break much more easily than healthy bones. Anyone who suffers from osteoporosis sometimes develops a hunchback, is plagued by regular back pain and experiences broken bones from sometimes the smallest of impacts and loads.

Osteoporosis affects women more often than men and is a disease that becomes more likely with age. About one in four women over the age of 50 is affected by osteoporosis, while only one in seventeen men over the age of 50 is affected. The most common cause of osteoporosis is a hormone deficiency. Hormones such as estrogen have, among other things, an influence on the constant reproduction of bone mass. If women lack estrogen during menopause, osteoporosis is often a consequence. Bone loss cannot be cured, but it can be treated well with the right diet  and sufficient physical activity. Sport and nutrition also play an important role in preventing the metabolic disease.

The need for drug therapy can often be significantly delayed by simple measures.

dr medical Helge Riepenhof & Holger Stromberg in: Together against osteoporosis – Our best recipes and exercises for strong bones

Sport and regular exercise are essential for strong bones and strong, bone-supporting muscles. We will tell you which exercises are particularly effective for the prevention and follow-up treatment of osteoporosis. Strengthen your bones with these three simple exercises you can easily do at home.

3 exercises against osteoporosis

1. Squats from the chair

The only “exercise” equipment you need for this exercise is a chair or stool. To be on the safe side, however, do not use a swivel chair or stool with a rotating seat. Stand with your feet shoulder-width apart and your back to the chair. Tighten your abdominal muscles, bend your upper body slightly forward and slowly lower your buttocks until they touch the seat surface. As soon as you touch the chair, tighten your thigh muscles again and stand up. Your weight never rests entirely on the chair. Your back must remain straight throughout the exercise. Avoid a hollow back! You can also do the exercise with one leg for increased difficulty, more muscle activation, and better bone strengthening.

2. Pelvic Bridge

With the pelvic bridge, you primarily strengthen the muscles in your buttocks and thighs. Lie on your back on a yoga mat or soft rug. Bring your legs to a 90-degree angle and keep your arms long and stretched out at your sides. Now push your pelvis up into the air by tightening your glutes and hamstrings. Press your heels into the ground. Raise your pelvis until your knees, hips, and shoulders are in a diagonal line, with your shoulders lowest and your knees highest. Hold this position for 30 seconds and repeat the exercise about 6 times.

3. Wall hocke

This exercise sounds easy, but it is very difficult! Stand in front of a wall. Her back touches the wall. Now squat down until your thighs and lower legs form a 90-degree angle. In this position, squat firmly against the wall with your back straight for 15 seconds. If you can stand it longer, you will be more than willing to wall squat. However, it is better to place a pillow on the floor under your buttocks if your strength fails you and you have to sit down.

Our book recommendations

Would you like to learn more about the right diet and effective sports exercises against osteoporosis? In ” Together Against Osteoporosis ” Dr. medical Helge Riepenhof and professional chef Holger Stromberg everything you need to know about the prevention and follow-up treatment of osteoporosis. There are also delicious recipes to cook at home.

In ” Strong against Osteoporosis ” you will find not only exercise programs for everyday life, but also 88 delicious recipes by Barbara Haidenberger and Martina Gewecke, which provide you with all the nutrients for stable, resilient and strong bones.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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