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Si tienes osteoporosis , seguramente pensarás que el ejercicio podría ser contraproducente y muy riesgoso. Sin embargo, el realizar una actividad física va a fortalecer los músculos y, con ello, proteger los huesos . Pero existen cierto tipos de ejercicios que van a tonificar los músculos y los huesos, mientras que otros van a mejorar el equilibrio, lo cual ayuda a prevenir caídas.
Ejercicios Las actividades físicas que suele recomendarse a personas con osteoporosis son:
Fortalecimiento muscular . El fortalecimiento muscular incluye el uso de pesas, bandas de resistencia o el propio peso corporal con el fin de trabajar todos los grupos musculares principales, sobre todos los músculos de la columna vertebral.
Actividades aerobicas . Las actividades aerobicas que implican soportar el peso incluyen ejercicios aeróbicos de pie con todo el peso sobre los huesos, bailar, caminar, ejercicios aeróbicos de bajo impacto, máquinas de entrenamiento aeróbico y, subir y bajar escaleras. Este tipo de movimientos se trabaja directamente sobre los huesos de la cadera, las piernas y la parte baja de la columna vertebral para retrasar la pérdida de minerales. Incluso cuentan con grandes beneficios cardiovasculares y del sistema circulatorio .
Ejercicios de flexibilidad . Mover las articulaciones en toda amplitud ayuda a mantener el buen funcionamiento de los músculos . Los estiramientos se hacen mejor después de calentar los músculos y deben llevarse acabo de manera lenta y suave sin saltar.
Ejercicios de equilibrio y estabilidad . La prevención de caídas es importante para las personas con osteoporosis. Los ejercicios de estabilidad y equilibrio ayudan a que los músculos trabajen en conjunto de manera que se mantenga estable y con menos probabilidades de caer . Algunos ejercicios simples son pararse en una sola pierna y el Taichi, entre otros.
Así que si tienes osteoporosis , hacer ejercicio significa encontrar actividades seguras que puedas disfrutar a la vez que mejoras tu estado de salud en general. Y aunque no existe una receta que sea adecuada para todo, está en ti buscar la mejor solución. Pero recuerda que es primordial consultar con el médico para poder saber el mejor programa de ejercicios, según tus antecedentes.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin