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If you have osteoporosis, exercise can help strengthen your bones and reduce your risk of falling. Before you embark on any exercise program, make sure to consult your doctor first. Your doctor can help you determine which exercises are most appropriate for you based on your age, health, and other factors.
Exercises To Build Strong Bones
Although most exercises are good for your health, not all exercises are suitable for your bones. Weight-bearing exercises can help build strong bones. These exercises challenge your muscles against gravity and put pressure on your bones. Your bones will then signal to your body that you want to make more bone tissue and build stronger bones.
While exercise such as swimming and walking can benefit your heart and lung health, they won’t necessarily strengthen your bones.
These eight exercises can be beneficial for anyone who has osteoporosis and is looking to improve bone strength. These can be done at home and are very easy.
Foot stomps:
- Exercise to reduce osteoporosis should be geared towards challenging the areas of your body most affected by osteoporosis, like your hips. Foot stomps are one way to challenge the hip bones.
- While standing, stomp your toes, and imagine yourself standing and crushing an imaginary can beneath it.
- Do this four times with one foot and then go back to the beginning.
- Move on to the next foot.
- If you are having trouble maintaining your balance, hold on to a furniture, railing, or a sturdy piece of furniture.
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Bicep curls:
- Bicep curls can be done with dumbbells that weigh between 1 and 5 pounds or with a resistance band.
- You can do them standing or in a seated position, depending on which you feel most comfortable with.
- You can hold a dumbbell in each of your hands. You can also step on a resistance band having an end in each of your hands, and then bring the weights or bands towards your chest.
- Watch your bicep muscles contract in the front of your upper arms.
- To return to your original position, lower your arms.
- Repeat the process eight to twelve times. Continue to rest for at least one more time. If possible, do the second set.
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Shoulder Lifts:
- To perform shoulder lifts, you will need to use weights or a resistance band.
- This exercise can be done standing or sitting.
- You can hold a dumbbell in each of your hands.
- You can also step on a resistance band having an end in each of your hands.
- Start by laying your arms down and your hands on your sides.
- Slowly extend your arms straight in front but beware of locking your elbows.
- Lift to a comfortable height but not higher than shoulder level.
- Repeat the process eight to twelve times. Take rest, and do the second set if possible.
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Hamstring curls:
- Hamstring curls are a great way to strengthen your lower leg muscles.
- This exercise can be done standing.
- To improve your balance, you can place your hands on heavy furniture or another sturdy object.
- Standing shoulder-width apart, place your feet on the ground.
- Move your left foot slightly back until your toes touch the floor.
- Engage the muscles behind your left leg.
- Lift your left heel towards your buttocks.
- Slowly lower your left foot by controlling it. It will be restored to its original position.
- Repeat the exercise eight to twelve times.
- Recover and then repeat the exercise with your right leg.
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Hip leg lifts:
- This exercise will strengthen your hip muscles and improve your balance.
- To improve your balance, place your hands on a heavy piece of furniture or another sturdy object.
- Begin with your feet shoulder-width apart.
- Your position should be slightly different. Your left foot should have the most weight.
- Flex your right foot while keeping your right leg straight.
- Straighten it as you raise it off the ground.
- Lower your right leg.
- You can repeat the leg lift 8-12 times.
- Return to start in the same position as before, and then do another set with your left leg.
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Squats:
- Squats can strengthen your front legs and buttocks.
- This exercise doesn’t require you to squat deep to be effective.
- Place your feet hip-width apart. Your feet should be hip-width apart.
- For balance, place your hands on a solid piece of furniture or counter.
- Slowly squat at your knees and bend at your knees.
- Keep your back straight and slightly leaned forward. Feel your legs work.
- Only squat until your thighs are parallel to the ground.
- To return to standing, tighten your buttocks.
- This exercise can be repeated eight to twelve times.
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Ball sit:
- This exercise will help you balance and strengthen your abdominal muscles.
- You should use a giant exercise ball.
- To help you keep your balance, you should have someone to assist you.
- Place your feet flat on the floor and sit on the exercise ball.
- When you are maintaining the balance, keep your back straight.
- Extend your arms at your side if you can with palms facing forward.
- If you can hold the position for more than one minute that will be great.
- Remain standing and take a break.
- You can repeat the exercise two more times.
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Standing on one leg:
- Standing on one leg improves more balance.
- If you need to grab something or be near a sturdy piece of furniture, it’s a good idea to start with.
- Try standing on one foot for a minute.
- Repeat the balancing exercise with your other leg.
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