Is Weight Bearing Exercise good for your Aging Bones?

DR. SUNIL RAJAN Head of Department Apollo Institute of Orthopaedics, Apollo Hospitals, Indore M.S Orthopedics, Specialization: Joint Replacement Surgery

Is Weight Bearing Exercise good for your Aging Bones?

Ageing bones are a natural process. The strength, density and growth along with calcium and mineral content of the bone is bound to diminish with ageing.

Exercising as we know for muscles, is also beneficial to the bones to some extend and can help in maintaining a healthy bone. And obviously, inactivity causes bone loss.

Ageing, coupled with other factors, like diseases and medications are bound to make your bones weak and fragile over a period of time. Osteoporosis is a common such ailment, which causes thinning of bones and a tendency to of the bone to break easily. This almost curbs the independence of a person and has to spend life very carefully and dependently.

This is more common in elderly people and women after menopause.

Exercise is equally important for the bones as it makes them stronger. Exercise may not give bone growth in case of older people but it surely strengthens it. Calcium and vitamin D has to be supplemented naturally or otherwise and has to be taken in appropriate quantity for bone health. Regular exercise builds more bone during our younger days and helps them to stay strong and dense when we grow older too.

Moreover exercising also improve our balance and coordination, an important factor when we grow older.

Two kinds of exercise can benefit the bones the most 1. Weight bearing exercise and 2.

Strength training exercise. Improving bone strength is very bone specific, just like walking will not strengthen wrists. Stretching exercises and strengthening exercises can help in lessening spine slumping in old age and other postural problems due to wear and tear of bones.

Weight bearing exercise: Some weight bearing exercises are jogging, skipping, walking and climbing stairs. There are many sports that come under the category of weight bearing routines.

Weight bearing activity is an activity that your body does against the gravitational pull.

Higher impact activities like jogging and skipping increases the weight on bones and provides more bone strengthening benefits. These exercises can help in maintaining bone mass and density after it has stopped growing.

Strength-training exercises: These exercises put resistance to the muscle movement to make the muscles work harder but these exercises are also beneficial to the bones for making them stronger and increase their building capacity. These exercises are done with the help of weight machines, free weights and body weight exercises.

Starting a bone health program is a very ideal routine for people growing older. A 30 minute regimen for four days a week would be ideal. The program need to be lined with activities you enjoy doing. 30 minutes can be done at a stretch or in short intervals. The best way to start up such a program is with a brisk walks of 10 minutes for three times a day. We need to mix up exercises for strengthening our bones and muscles and also exercises that increase flexibility and balance.

A balanced calcium rich diet, healthy lifestyle and adequate Vitamin D is a must for a fracture free, healthy bone life.

Even after all these precautions if you have any bone trouble you can always consult the best known orthopedic surgeon in the whole of Indore and surroundings - Dr. Sunil Rajan. He is a pioneer in bringing many technology advancement and techniques to Central India in the field of orthopedics.

Stay healthy, stay strong.

The Best knee replacement surgeon in Indore, Dr Sunil Rajan, is now ready to take Knee surgery to new heights with the introduction of minimally invasive surgery into Knee replacement surgery. Dr Sunil Rajan the best Orthopaedic surgeon in Indore has brought into his treatments many new techniques and advancements giving patients a huge relief by making the surgery more efficient and highly successful. Dr Sunil Rajan has been instrumental in introducing many firsts in Joint replacement surgery like Day care Replacement surgery. This proactive vision has made him the best Knee Specialist in Indore in terms of success rates. Book an appointment today call now us on 9826200015 for more information.

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