Osteoporosis is frequently seen in people who have osteoporosis in their relatives, have a thin body type, have fair skin, lead a sedentary life and enter menopause early. Stating that smoking, excessive alcohol and caffeine consumption also increase the risk of osteoporosis, experts underlined that jumping exercises performed in the pre-menopausal period reduce the risk of hip fractures that may occur in menopause.
Prof. Dr. Defne Kaya, Head of the Department of Physical Therapy and Rehabilitation at Üsküdar University Faculty of Health Sciences, gave important information about osteoporosis.
"Osteoporosis, i.e. osteoporosis, is an insidious skeletal disease that manifests itself with an increase in bone fragility and the possibility of fracture as a result of a decrease in bone mass and weakening of bone structure," said Prof. Dr. Kaya and drew attention to the importance of exercises performed before menopause.
Strengthening and stretching exercises reduce the risk of osteoporosis
Prof. Dr. Defne Kaya said, "Osteoporosis is frequently seen in people who have osteoporosis in their relatives, who have a thin body type, who have light skin, who lead a sedentary life and who enter menopause early." Prof. Dr. Defne Kaya said, "Low calcium intake, smoking, excessive alcohol and caffeine consumption, use of cortisone and thyroid medications also increase the risk of osteoporosis. Strengthening and stretching exercises that correct posture, calcium intake, quality sleep and good nutrition are recommended preventive approaches."
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Osteoporosis brings with it the risk of fractures
Prof. Dr. Defne Kaya said, "One of the negative effects of decreasing estrogen levels with menopause is bone resorption. Bone resorption creates a 50% risk of fracture after the age of 50. Hip fracture is the most common type of fracture in osteoporosis. Hip fracture causes a process that progresses from heavy surgeries to death."
Reduce the risk of fracture with jumping exercises!
"I would like to share with you the results of a good scientific study. You can increase the bone density of your hip bone with jumping exercises in the pre-menopausal period and reduce the risk of fracture in menopause. I recommend that those who feel constant pain in the hip and lumbar region should do these exercises, especially in consultation with their physiotherapist.
Jumping increases hip bone density!
Stand on a 5 cm thick carpet. Make sure you are doing this exercise in a safe place where your feet will not slip. Do not wear socks, shoes or slippers that will cause your feet to slip. Jump upright as high as you can. Rest on the carpet for 30 seconds between each jump. If you repeat this twice a day, 10 to 20 times each time, you can increase the density of your hip bone in 8 weeks. If you continue these jumping exercises for 16 weeks, you will almost double the increase in bone density.
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By making lifestyle changes before menopause, you can make menopause healthier and more comfortable. Strengthen your musculoskeletal system with different exercise prescriptions given by your physiotherapist both before and during menopause."
