Osteoporosis is a silent disease. It is a big and scary word considered as such for this disease does harm to your body for months or years without any obvious indication of pain or physical symptoms. It will progress and will take hold inside your body before you as the patient would know that you apparently have it.
A patient would only be diagnosed with osteoporosis after the patient has already experienced a fracture. This happens because osteoporosis weakens the bone mineral density making and decreases the bone mass making the hip, wrist, and spine bones more susceptible to breaking. A fracture in your hip, wrist, or spine will not only induce pain but will also greatly affect your day-to-day movement.
Being a woman is one of the factors of Osteoporosis. But, take note that osteoporosis does not only occur in women. Men can have it too (like breast cancer) more often than prostate cancer! Osteoporosis is four times more likely to happen to women experiencing menopause. Why? When menopause happens, it significantly slows down the body’s production of estrogen. If you still remember your high school science class, estrogen is the hormone that protects the body from bone loss. These are the rest of the factors for osteoporosis:
- Your eating habits. If your food intake does not regularly have calcium and vitamin D, you are more likely to develop osteoporosis.
- Your vices. Your daily smoking and daily intake of two or more cups of alcohol increase your chance of having osteoporosis.
- Your lifestyle. If you live a sedentary lifestyle, if you have a desk job, or if your everyday routine involves little to zero physical movement, you are increasing your osteoporosis risk.
If you are already diagnosed with osteoporosis, you may think that moving less will decrease your chance of getting a fracture. But that is the exact opposite. That is one of the most common misconceptions about osteoporosis. Using and strengthening your muscles more by exercising will protect your bones more. Keeping fit and staying active by exercising will enable you to maintain your balance and coordination. Those two are important for people living with osteoporosis.
Make no mistake, before starting any exercise, you should consult your doctor first. Your doctor will assess your bone density and fitness. Doctors would usually recommend muscle-strength training exercises, weight-bearing aerobic activities, flexibility exercises, and stability and balance exercises for people with osteoporosis.
These are examples of each exercise mentioned above:
- Muscle-strengthening exercises: calisthenics, lifting free weights, using a weight machine, working with resistance bands, and lifting your own body weight.
- Weight-bearing exercises: walking, climbing stairs, and yes, dancing.
- Flexibility exercises: yoga, pilates, and simple stretching.
- Balance exercises: tai chi and yoga.
More and more doctors are recommending Calisthenics as the best exercise for Osteoporosis. In fact, a study in 2015 found that calisthenics may reverse age-related bone loss. Calisthenics may sound new to some but it was developed in ancient Greece. The beauty of Calisthenics is that it mainly relies on your own body weight’s resistance to gravity. It is safer and better for your body. Calisthenics helps strengthen your muscles so you would have more coordination, endurance, and mobility. Jumping jacks, trunk twists, push-ups, pull-ups, chin-ups, sit-ups, planks, and lunges – these are common calisthenics. These are your medicine in motion!
You don’t have to go to the gym to perform calisthenics. You can be in your living room because calisthenic workouts can be done without extra equipment. You saved thousands in gym membership!
Are you a newbie in the world of both osteoporosis and calisthenics? Don’t fret. We have listed below a five-day calisthenics program that is safe for people with osteoporosis and is beginner friendly! Let’s begin!
Monday Is No Equipment Day!
You decide when and where you are to perform these exercises. It can be in your living room. Or during your break at the office. Or stop in the park on your way home from work. For Monday, perform 8 planks for 10 seconds each, 8 squats, 8 Lunges (each leg), 8 Push Ups, 8 Laying Down Leg Raises, 8 mountain climbers (4 each leg), and 8 Pike Push Ups. Why 8? Because 8 is my favorite number. You can change it to your preferred number though. Remember, you are only starting. Don’t be too hard on yourself. Have fun!
Tuesday Is the Official Beginner Day
You would need a pull-up bar to perform these exercises. These will include Close Hands Chin Ups, Pull Ups, Dips, Push Ups, Leg Raises, Jump Squats, and Pull Ups. Again, you can change it to your preferred number though. Remember, you are only starting. Don’t be too hard on yourself. Have fun!
On Wednesday, You Rest.
You will let your body recover. The good thing about calisthenics is that it is easy on your joints. Your body will only need a day to recover.
Thursday is Continue Day.
Perform 8 wide push-ups, 8 mountain climbers, 60 seconds of wall sit, 8 clap push-ups, 8 squats, and 20 seconds of plank. Again, you can change it to your preferred number though. Remember, you are only starting. Don’t be too hard on yourself. Have fun!
Friday is Go! Go! Go! Day
Perform 8 dips, 20 Seconds of jumping jacks, 8 push-ups, and 15 seconds of plank. And again, you can change it to your preferred number though. Remember, you are only starting. Don’t be too hard on yourself. Have fun!
If you’re new to exercise or haven’t worked out for a while, you should aim to gradually increase the amount you do until you get to 30 minutes of weight-bearing exercise per day on most days of the week.
Exercise can benefit almost everyone with osteoporosis. But remember it’s only one part of a good treatment plan. Get plenty of calcium and vitamin D in your diet, stay at a healthy weight, and don’t smoke or drink too much alcohol. You also may need osteoporosis medications to either build or maintain your bone density. Work with your doctor to figure out the best ways to stay healthy and strong. Don’t let fear of fractures keep you from having fun and being active.