From timesnownews.com
Osteoporosis and Arthritis are major causes of disability among the elderly and can often result in fractures in the hip and spine which can impair mobility and independence. Hence, exercises that help enhance strength, muscle control, and balance in the body are the need of the hour.
New Delhi: Many exercises help enhance strength, muscle control, and balance in the body. A good balance and coordination help maintain muscularity and sturdiness, especially in older adults prone to brittle bones and degenerative ailments like arthritis.
According to Harvard Health, there are a set of workouts that can foster not only stronger bones but also help build defences against diseases. Doctors say Osteoporosis and Arthritis are major causes of disability among older women and can often result in fractures in the hip and spine which can impair mobility and independence.
Benefits of exercising
While it is never too late to start exercising, regular physical activity can help with various other factors:
- They provide resistance: Resistance exercises like weight lifting, dumbbells, resistance bands, etc. increase muscle strength by working against a weight or force. As a beginner, one needs to train two or three times a week to gain maximum benefits. According to the Better Health Channel, resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
- They are weight-bearing: Weight-bearing exercises like doing yoga, running, brisk walking, golf, or even dancing, where you carry your weight and work against gravity, help in strengthening muscles and bones.
- They provide impact: Most health experts recommend high-impact exercises that help stimulate bone production from a younger age before the bone mass begins to decline. However, risks and benefits for elderly patients are weighed differently noting that issues like joint pains and other bone-related ailments can limit the ability to perform high-impact exercises.
- They are higher velocity: As the speed increases over time, the impact of high-intensity exercises will be more. For example, if you jog or run, the results will always be better.
- They involve sudden changes of direction: Changing direction while exercising and working out benefits the bones a lot. For example, people who play sports like football and basketball, where rapid hand and leg movements are common, have greater bone density than those who run marathons.
- They help improve balance: Exercises that help to achieve body balance keep you from falling, serving a better bone-protecting function.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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