The latest statistics from the National Institute of Health declare osteoporosis and low bone mass to be a major public health threat for almost 44 million Americans over 50; with estimated annual costs of more than $16 billion to treat seniors with osteoporosis. It is projected that this figure will rise to 44 million by 2020. When researchers examined studies from Medicare, they found that 5% of members were treated annually for a fracture while another 24% have osteoporosis without suffering a fracture. If you’re over 50 and don’t want to deal with deteriorating bone mass, incorporating these three elements during your exercise routine can help.
If you have been diagnosed with osteoporosis or afraid that you may have it, then you may want to avoid high-impact aerobics; but your bones can benefit from low-impact aerobics routines. These activities force you to work against gravity, keeping your bones healthy. Walking, stair climbing, swimming, and biking are all activities that you should consider for your exercise routine. Try to do 30 minutes of low-impact aerobic exercises daily for the best results.
Seniors wanting to keep their bones healthy should engage in a variety of resistance exercises. These exercises include free weights, weight machines, medicine balls, and elastic band exercises. It is crucial to perform a resistance exercise involving each of the major muscle groups. You should do the training at the target intensity and repeat the 8 to 12 times.
Most seniors benefit from doing these three types of resistance exercises.
While flexibility exercises may not keep bones healthy, they improve muscle flexibility, keeping your muscles healthy and resilient. Doing stretching exercises regularly also has many other health benefits for seniors, including improving posture, increasing energy levels, and managing arthritis pain. You can even do flexibility exercises while sitting down.
Seniors should take advantage of these two types of stretching:
It is vital to concentrate on these three types of exercises to keep your bones strong and reduce your risk of injury. If you do get injured, however, then make sure to contact Central Florida Bone and Joint Institute . We want to be your orthopedic surgeon in Deltona. You will love our team of caring professionals who genuinely want you to maintain the best lifestyle as possible as you age. Call these orthopedic surgeons in Deltona to set up an appointment today if you require their services. They also have offices throughout Central Florida, so choose the place that is most convenient for you.