Engage in regular physical activity is part of the five cornerstones of osteoporosis prevention that everyone should know to reduce the chance of getting sick.
As reported by the ISS (Istituto Superiore Sanità), adults between the ages of 19 and 64 should perform a minimum of 150 minutes of moderate-intensity aerobic exercise per week.
These are activities such as taking a brisk walk.
This could be accompanied by two or three weekly muscle strengthening sessions.
What physical activity to do to prevent osteoporosis
Swimming and cycling are excluded, as the movements carried out do not burden the skeleton. Instead, let’s see which exercises can be useful according to the Istituto Superiore Sanità.
Exercises conducted against gravity
Simple actions like walking, jumping, running and dancing strengthen muscles, joints and ligaments. They also stimulate bone metabolism.
They are part of the exercises conducted against gravity, as the movement of the body “weighs” on the skeleton.
Resistance exercises
Push-ups, weight lifting and use of equipment in the gym help increase bone density and prevent osteoporosis.
This type of exercise involves pulling the tendons of the bones, which in the long run increases their resistance.
We have seen what physical activity to do to prevent osteoporosis.
But even those who already have osteoporosis should continue to exercise, with appropriate precautions and paying attention to activities that increase the whistle of falling, to avoid increasing the risk of fractures.
The SIOMMMS brochure
This is what the Italian Society of Osteoporosis, Mineral Metabolism and Skeletal Diseases supports, which has compiled a brochure of exercises recommended for sufferers.
They are divided into aerobic exercises, muscle strengthening of the limbs, trunk and for the recovery of balance.
Some of these can also be done by those who have already had fractures.
However, it is recommended that you consult your doctor before engaging in any physical activity.