6 Exercises to Lower the Risk of Fractures in Elderly

We all know the importance of exercise and how it is beneficial for us in our day to day life. However, it is important to know different types of exercises beneficial for specific parts of body as we age. These exercises can help in making your bones stronger and prevent fractures.

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1Walking

Exercise doesn’t have to be strenuous; a moderate amount of activity can bring you all the benefits of exercise. You can choose to walk at a steady pace for a longer period of time, or you can have shorter bursts of more strenuous walking.  This helps in giving stamina to your bones and making them stronger. Morning or evening walks with your friend or loved ones make your walk more fun and safer.

2Warm-up

Warm-up gently prepares our body to prepare for exercise by gradually increasing our heart rate and circulation. It is important to loosen our joints and muscles before any type of exercise. One of the main factors of stretching is that it prevents the joints and muscles from injuries. Lat muscles, hamstring and groin stretches should be followed after a quick jogging session.

3Weight Training

The benefits of strong muscles especially for people above 50, and particularly for women are vast. Weight training is a type of exercise that focuses on using resistance to strengthen your muscles. Strengthening exercises are beneficial for older adults because these exercises help build muscle strength and muscle mass, also preserve bone density. Strength training has the ability to combat weakness, fragility and reduce the risk of osteoporosis or fractures.

4Chair Yoga

During yoga you support yourself with your arms or your legs. Increased flexibility and improved balance are two benefits of yoga, and both can help prevent falls and bone breaks, especially in older people. Yoga can also help with joint lubrication, balance, and even age-specific issues like menopause and arthritis. Tadasana, Virbhadrasana, Garudasana and Janu sirsasana are few examples of yoga which can be done while seating on a chair.

5Balance Exercise

Balance exercises improve your ability to control and stabilize your body’s position. This type of exercise is important for older adults. Exercises such as stork, back leg raises, heel raises, marching and rotational hips. Start with an easy balance exercise, like shifting your weight from side to side or standing on one foot for a few seconds, and gradually make your sessions more challenging

6Moderate aerobic activity

Moderate activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly. Water aerobics, dancing and playing tennis are a few examples.

If you have any conditions or health problems, even if it doesn’t seem significant, it’s important to consult your doctor for guidance. They can help you choose suitable activities to match your health and fitness needs, or they may refer you to an exercise professional.

 

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