By: Kimmy Anderson
Weight-bearing exercise is any activity that lets your body
move against gravity while standing. According to scientific studies, these
exercises can help improve the bone and muscle health reducing risk of
osteoporosis. You can then decide which activity is safe for you or ask your
Orthopaedic doctor's advice.
1. TAI CHI
Tai Chi is a slow, gentle exercise that combines
synchronized movement and breathing techniques. It has been proven that Tai Chi
is effective in reducing stress levels, easing arthritis and back pains and
strengthening the knee and hip coordination. Practicing Tai Chi can also slow
down bone loss for postmenopausal women. Take at least 20 minutes to do Tai Chi
and notice how your body state feels centered and relaxed.
2. YOGA
Yoga is an ideal physical exercise combining the body, mind
and spiritual well-being. It creates balance in your body by focusing on
flexibility of muscles and joints, increasing muscular strength and helps in
breathing through meditation. One of yoga's benefits is osteoarthritis relief.
There are many types of yoga classes. You can learn the easier yoga positions
first as a beginner then advance your way in to more structured poses,
whichever suits your style.
3. BRISK WALKING
Going out for a brisk walk is the easiest yet a very
effective way to improve your bones, joints and reduce hip fracture risks.
Other healthy benefits include burning calories, deflecting diabetes, improving
self-esteem and strengthening the heart. Why not take 30 minutes of your time
every day for a brisk walk? It's free, enjoyable and a refreshing way to work
out without doing any complicated routines.
4. RACQUET SPORTS
Tennis, badminton, squash or any other racquet sports can
slow the rate of bone mass loss preventing risks of osteoporosis that affects
both women and men. It can also improve your flexibility, coordination and
muscular strength. But be sure that you are prepared and fit to avoid further
injuries. Start by warming up and stretching before playing.
5. DANCING
If you're looking for a fun way to stay fit and healthy with
the same benefits of a cardio workout, engage in dancing. Dancing can increase
your stamina, improve posture and balance, strengthen bones and muscles and
lowering risks of osteoporosis. It can also help as a confidence booster so
don't be afraid if you have two left feet.You can try jazz, ballet, salsa or
hip hop.
If you are experiencing frequent pains related to bone and
joint, seek professional help. Since many Orthopaedic doctors specialize in a
particular area, know which part of your body requires attention. Prompting for
early diagnosis from an Orthopaedic doctor will help you receive the most
effective treatment and prevent the pain from getting worse. Going to an
Orthopaedic doctor does not necessarily mean having a surgery. Let the bone and
joint specialists handle your condition with the most conventional approach.
How do you know if
it’s time to visit an Orthopaedic doctor?
1. If you are constantly
experiencing unbearable pain.
2. If medications or painkillers are
not enough to lessen the pain.
3. If you are unable to sleep at
night because of the pain.
4. If the pain is affecting your
daily routine and keeping you from doing any physical activities.
Kimmy Anderson is a senior writer and marketing coordinator for
http://exetermc.com that specializes in bone and joint health.