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Exercise
Exercising with osteoporosis
You've been active all your life. Osteoporosis doesn't have to slow you down now.
As long as you talk to your doctor before beginning any new routine, exercise can benefit you in many ways. Exercise helps strengthen your muscles, can keep you flexible, and it may keep your bones from getting weaker.
Best exercises for bones
There are two types of exercises that are recommended if you have osteoporosis:
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Strength-training includes using free weights, weight machines, resistance bands or water exercises to strengthen the muscles and bones in your arms and upper spine. |
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Weight-bearing aerobic activities include walking, dancing, low-impact aerobics and gardening. These exercises work directly on the bones in your legs, hips and lower spine. |
Remember, before you start any exercise program, talk to your doctor. And keep in mind that if you pick exercises you enjoy the most, you're more likely to stick with a workout over time.
Walk on
Walking strengthens your legs and heart and improves your balance. To maintain proper walking posture:
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Hold your head high |
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Keep your back and neck as straight as you can |
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Keep your chin parallel to the ground |
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Gently tighten your abdominal muscles |
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Let your shoulders move freely and naturally |
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