¿Qué es la osteoporosis?
La osteoporosis es una patología que afecta a los huesos y está provocada por la disminución del tejido que lo forma, tanto de las proteínas que constituyen su matriz o estructura como de las sales y minerales de calcio que contiene. A consecuencia de ello, el hueso es menos resistente y más frágil de lo normal, tiene menos resistencia a las caídas y se rompe con relativa facilidad tras un traumatismo, produciéndose fracturas o microfracturas.
Beneficios que brinda la actividad física
Una actividad fisica regular retrasa significantemente la pérdida ósea que causa osteoporosis. Además, ayuda a incrementar la densidad de minerales en los huesos, tal como la fuerza de los mismos. El ejercicio ayuda a aumentar la fuerza y resistencia muscular, mejora la movilidad y reduce los riegos de caída.
La clave en maximizar los beneficios de la actividad física es seguir un buen programa de ejercicios, en el que se pueda seguir por un largo período de tiempo.
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Para empezar
- Consulte con su médico de cabecera antes de comenzar una actividad y asegúrese de seguir sus recomendaciones.
- Tome los medicamentos que se le han recetado.
- Elija actividades de poco impacto, como caminatas, natación, actividades dentro del agua y ciclismo.
- Un entrenamiento regular le ayudará a conservar la masa muscular y a mejorar su equilibrio.
- Incluya una variedad de ejercicios donde involucren diferentes huesos.
- Comience de a poco, aumente la intensidad gradualmente como así la duración.
- Apunte a ejercitar actividades aeróbicas cuatro veces por semana, y de fuerza a tres o cuatro veces por semana.
- Preste atención. Modifique los ejercicios si es necesario para evitar doblar la columna.
- Reduzca los riegos de caída usando elementos de soporte, como sillas, paredes, etc; y procure que el lugar de entrenamiento esté libre de peligros.
- Evite el impacto. Si usted padece fractura vertebral, ostopenia severa o dolor lumbar, elija actividades en el agua tales como natación y gimnasia acuática.
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