It is great that you are doing some exercise on those bad weather days, I would just think about the general exercise guidelines for bone health and choose Wii activities that fit. For example, activities that include stepping/impact, those that help your posture, and balance activities. To learn more about exercises for bone health, I have posted a resource titled "Information about exercise."View Thread
This sounds like it could be an injury to the muscle or may involve the bone. I would suggest you see your healthcare provider to have it examined. This may include an x-ray. Your healthcare provider should also be able to provide you the pros and cons of taking aspirin with this type of injury. Aspirin intake may actually be harmful at this time. Since it has been two full weeks since the injury, it sounds like you should have this looked at. I hope this helps.View Thread
Weight lifting is another form of exercise that can be helpful to our bones and can be considered weight-bearing exercise in general terms. When we lift weights, we are bearing weight through the bones which can help them become stronger. I tend to separate weight lifting from other weight-bearing exercises (such as the ones I have listed) because we do them differently. Activities like walking, dancing, and low-impact aerobics put weight through the bones as we work against gravity. The goal for bone health is to do this type of activity for 30 minutes each day beyond what we do in our normal routine.
Another way to put pressure through the bones is by working the muscles that are along the bones. This can be done by lifting weights, using exercise bands, or using weight machines to name a few. Let"019s call this "01Cweight training."01D Weight training is typically done by moving the resistance through a motion until the muscle we are working tires out. For example, we can strengthen the upper arm by lifting a weight from our side to our shoulder, bending the elbow. To strengthen muscles and bones, the resistance should be enough that you feel fatigue in the area after 10 or 20 repetitions. Weight training for bone health and general health should include exercises for the major areas of the body. If you have osteoporosis or are frail, you should work with a physical therapist to be sure you are doing your exercises safely.View Thread
Like your muscles, your bones get stronger when you make them work. Weight-bearing exercises are important for building strong bones when you are younger and keeping them strong when you are older. You should try to get about 30 minutes of weight-bearing exercise on most days of the week.
Weight-bearing exercises include activities that make you move against gravity while being upright. They include both high-impact, moderate-impact and low-impact activities. Some examples of high-impact weight-bearing activities are:
*Avoid if you have balance problems and are at risk of falls.
Biking and swimming are not weight-bearing exercises, so they don’t help your bones as much. If you like these activities, try to add other activities to your exercise routine that work your bones.
All individuals should check with their healthcare provider before beginning a new program. Once you have your healthcare provider’s approval, start slowly. If you’ve broken bones in the spine due to osteoporosis, be very careful to avoid activities that require reaching down, bending forward, rapid twisting, heavy lifting and those that increase your chance of a fall. If you have any chest pain, stop exercising and see your healthcare provider immediately.View Thread