Exercise for bones

As you age, your body goes through many changes. Some of the major changes that occur in your body as you get older are:

• Bone mass and density decrease.
• Muscle size and strength decrease.
• Tendons and Ligaments become less elastic.
• Cartilage degeneration and joint inflammation occur.

Osteoporosis

Osteoporosis is a major health problem and is responsible for the majority of bone fractures in women. It is a condition in which the bones weaken and lose density, becoming thin, brittle, and prone to fractures.

Click here to view an animation on osteoporosis.

Exercising for osteoporosis

Exercise can help you slow down the progress of osteoporosis and build strong bones. An exercise regimen that consists of moderate, regular exercise, thrice or four times a week can be beneficial in the prevention and management of osteoporosis.

Some helpful exercises for osteoporosis

• Walking
• Climbing stairs
• Hiking
• Swimming
• Treadmill exercises
• Strength training exercises using light weights

• Keep your joints flexible.
• Keep your muscles around the joints strong.
• Keep your bone and Cartilage tissue strong and healthy.
• Reduce pain and give you relief.

Click here to view an animation on osteoarthritis.

Some helpful exercises for osteoarthritis

• Walking
• Cycling
• Stretching exercises
• Swimming

Exercises for low back pain

If you experience low back pain, certain exercises can increase your muscle strength and improve the flexibility and function of your spine, back muscles and Ligaments.

• Carry out daily stretching exercises.
• Once the initial pain subsides try to engage in a more active exercise plan that includes walking, swimming, bicycling and strength training with light weights.

Total joint replacement

Total Joint Replacement is a surgical procedure that is usually performed to relieve the pain and disability caused by severe arthritis. If you have undergone a total Joint Replacement surgery, exercise not only helps you recover faster, but also helps you in the years following recovery.

Some helpful exercises after joint replacement

• Swimming
• Bicycling
• Walking
• Golf
• Treadmill exercises

Talk to your doctor

Before you begin an exercise program, consult your doctor. Perform only the exercises advised by your doctor. Do not follow an exercise regimen of your own, because your doctor may recommend certain restrictions based on your individual health status.