Stay Upright with Strength, Balance, and Flexibility for Avoiding Fall

For somebody who have osteoporosis, avoiding fall is paramount. Even a seemingly minor fall can lead to a fractured wrist, hip, or spine. Hip fractures almost always require hospitalization and major surgery and can result in prolonged or permanent disability. Exercising with weights definitely increases your ability to circumvent a disabling fall.
Regular weight-bearing exercises that force you to work against gravity have clearly been shown to minimize bone loss, espe­cially after menopause. Maintaining muscle strength so that you can move your body about with ease and grace is one aspect of fall prevention; having strength to rise from a chair, climb stairs, and lift objects can mean the difference between stand­ing tall or doing not much at all. Exercise has profound effects on the strength and integrity of your bones. You have to add a weight-bearing component to your fitness regime to maintain and even rebuild bone. Aerobic exercises such as swimming and biking don't provide enough stress on the long bones of the body to stimulate bone growth; walking, climbing stairs, and danc­ing are weight bearing and good for your bones.
One side of your body, usually the less dominant side, may become more easily fatigued when you are exercising. Working to correct this disparity leads to a greater ability to respond to shifts in body weight caused by unexpected obstacles—like a dog underfoot—and a stronger, more stable stance. Balance can be improved with practice, so do test yours frequently. Try to balance on one foot, or practice heel-to-toe walking: for each new step, place the lead foot directly in front of the other.

Increasing your range of motion enables you to move your body more effortlessly and in the ways that you want—for example, bending down to speak to a child or stretching up to reach a shell—and plays a significant role in your body's ability to respond to everyday tasks and challenges. For a variety of exer­cises that promote flexibility.

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