No matter how old you are, it is highly recommended that you stay as active as possible. The more active you are, the stronger your bones and muscles will be, which will help to protect you in the event of any slips or falls. Once we get past 35, our bone density naturally decreases, so it is vital we remain active.
As we get older, we are at increased risk of bone injuries and conditions such as osteoporosis, so having a regular exercise routine can help to minimize the risk factors. There are many different exercises for bone health which can be easily integrated into your daily life, even if you ‘don’t have time!’
What Exercises Are Right for Me?
The right exercise regime depends on your age, current level of fitness, and physical condition. In all cases, you want to aim for a mixture of weight-bearing and muscle-strengthening activities.
Examples of Weight-Bearing Activities include:
- Dancing
- Aerobics
- Walking
- Playing Tennis
- Tai Chi
- Stair Climbing
Muscle Strengthening Exercises include:
- Lifting weights or using weight machines
- Functional movements
- Using elastic bands
- Carrying shopping bags
- Gardening
Try and make sure you do a balanced range of exercises and always ensure you warm up before you start. You want to do activities which strengthen your bones, muscles, while also developing your balance and range of movement.
If you are starting a new activity, then take time to build up your strength, as you will be much more at risk of injury if you try to do too much at once.
What About Injuries?
If you have any concerns regarding past injuries or current aches and pains, then talk it through with your physician you can conduct an exam and maybe even order a bone density test. From there, they can help you choose the best activities for you.
Yoga and Pilates can help improve stability and flexibility in the musculoskeletal system; however, make sure you inform your teacher or physical therapist about any existing conditions before you start a session, as some poses will do more harm than good.
How Often Should I Exercise
Again, this depends on any existing injuries, but generally, the more active you are, the better. Simply going for a walk instead of driving can make a real difference especially in older people.
Try and put together an exercise plan together with your physician or physical therapist. This will help you to get into good habits, which will most certainly benefit you in the long run.
But I Don’t Have Time
If you spend a lot of time at work and don’t feel like you have time for exercise, then we are happy to tell you that there are many things you can do from the comfort of your desk.
There are many stretches which you can do which will help you build up muscle strength such as regularly sitting and standing to stretch out the muscles and bones in your back, neck, arms, and legs.
Generally speaking, you need to find the time as the more you do now, the better later on in life.
Colorado Center for Orthopaedic Excellence 