It is important to obtain your doctor’s approval before starting any exercise program when you have osteoporosis in order to strengthen your bones and reduce your risks of falling. Generally speaking, exercise is good for you, but not all types are good for healthy bones. Your doctor can tell you which exercises are best for you, depending on your age, your health, and other factors. Weight-bearing exercises can build strong bones since they put pressure on the bones and challenge your muscular strength against gravity. Therefore, walking or swimming may be beneficial to your lung and heart health, but not to your bone health. Exercises such as swimming and walking may boost your heart and lung health, but not necessarily strengthen your bones.
The following eight exercises are easy to do at home and can be beneficial to osteoporosis sufferers who are trying to increase their bone strength.
Foot stomps
A common way to challenge your hip bones is to stomp on them as a way to reduce osteoporosis. This type of exercise is one way to reduce osteoporosis.
- Standing, crushed an imaginary can underneath your foot by stomping your foot.
- Follow up with an exercise on the other foot after repeating the exercise on one foot four times.
- Maintain your balance by holding onto a railing or sturdy piece of furniture if you have difficulty doing so.
- Bicep curls
Depending on your comfort level, you can perform bicep curls by utilizing dumbbells or a resistance band weighing between 1 and 5 pounds.
- In each hand, hold a dumbbell. Or you can step on a resistance band with both hands held together.
- Watch the bicep muscles on the fronts of your upper arms contract as you pull the bands or weights toward your chest.
- Return to your starting position by lowering your arms.
Repetition eight to twelve times. If possible, rest and repeat the second set.
- Shoulder lifts
You can perform shoulder lifts from either a seated or standing position. Weights will also be required for this exercise.
- You can also hold an end of a resistance band while stepping on a dumbbell.
- Start by placing your arms down and holding your hands at your sides.
- Keep your elbows loose as you raise your arms straight in front of you.
- Lift no higher than shoulder level, but at a height that is comfortable for you.
Repetition eight to twelve times. If possible, rest and repeat the second set.
- Hamstring curls
As a standing exercise, you perform hamstring curls to strengthen muscles in the back of the upper legs. It’s important to keep your balance by resting your hands on a piece of heavy furniture.
- Standing shoulder-width apart, spread your feet wide.
- Put your left foot a few centimeters back from the ground, until only your toes are touching.
- As you lift your left foot toward your buttocks, contract the muscles in the back of your left leg.
- As you lower your left foot to the starting position, control it slowly.
- Eight to twelve times is an appropriate number of times to repeat this exercise.
- After you perform this exercise, rest and repeat it on your right leg.
- Hip leg lifts
Put your hands on heavy furniture or other sturdy objects to help you improve your balance as required. This exercise strengthens your hip muscles and will enhance your balance.
- Start with your feet hip-width apart. Shift your weight to your left foot.
- Flex your right foot and keep your right leg straight as you lift it to the side, no more than 6 inches off the ground.
- Lower your right leg.
- Repeat the leg lift eight to 12 times. Return to your starting position and do another set using your left leg.
- Squats
Squats are effective in strengthening your legs, buttocks, and thighs. You do not have to squat deeply in order to perform this exercise.
- For balance, place your hands on a sturdy piece of furniture or counter. Stand with your feet hip-width apart.
- Keep your back straight as you bend your knees to squat down. Feel your legs working as you lean forward slightly.
- Make sure your thighs are parallel to the ground before you squat.
- Standing can be achieved by tightening your buttocks.
- Eight to twelve times is an appropriate number of times to repeat this exercise.
It is just as important to know what exercises you should do as it is to know those you should avoid. There are several activities that put too much strain on the bones and can increase the risk of fractures. These include hiking, jumping rope, climbing, and running. They can be too taxing on a person’s back and hips and increase their chances of falling. High-impact exercises should be avoided unless you have been doing them for quite some time.
