Osteoporosis training program

Yet staying active is exactly what you should be doing right now. If you've already had one fracture, the risk of an additional fracture is very high, so you have to do everything possible to lessen the likelihood that will happen. You need to try to increase bone density and prevent falls, and that's where exercise is so important.

Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. Mix up your routine. Incorporate a variety of exercises to work different parts of your body and prevent boredom. When you're just starting out, it can help to work with a physical therapist or certified personal trainer so you don't injure yourself.

He or she can the exercises and explain how to do them safely. Always start slowly, with light weights and few repetitions, and build up from there. Don't worry if you can do only two or three biceps curls or leg lifts at first. Add one more repetition per week, until you can eventually do a full set of eight to 12 reps.

Be gentle and mindful of your condition. If you've already broken bones in the spine, avoid activities in which you bend forward, reach down, twist, or lift heavy weights. Ask your doctor if you need to be aware of any other physical limitations based on your bone strength and general health.

Remember that exercise is an important part of osteoporosis care, but it is just one component of that care. Additionally you need to be certain you get enough dietary calcium, take a vitamin D supplement and practice fall prevention.

You can use your target heart rate to determine whether an activity qualifies as moderate or vigorous intensity. For more information on how to calculate your optimal heart rate, visit the American Heart Association here!

Once again, I recommend incorporating just a few minutes of stretching or balance exercises into your day. For detailed instructions and a video tutorial visit our foot strengthening exercises page.

For detailed instructions and a video tutorial visit our balance exercises page. Remember, these guidelines are based on the ideal amount. But really, any amount of exercise is good for your health. So start with whatever length of time feels right for your body, and gradually work your way up! Never feel guilty about taking a rest day either. Rest days are an important part of any exercise regimen. They give the body time to recover and prevent injury from overwork. You should still move around, do some housework, go to the store… just moving around more in your day-to-day life can have a huge impact on your overall health.

So with your aerobic exercise days, try and find something you truly enjoy doing! Do you love the peace that comes with tai chi? Or does getting out in nature inspire you?

Whatever you enjoy most… do that! Feel free to mix and match the balance exercises and stretches in any of these sections. Depending on how you feel, you may want to focus on stretching one day, and save the balance exercises for a low-intensity workout day. Listen to your body and choose whichever movements suit your needs! You can adjust the length of time you engage in aerobic exercise, and you can also determine the intensity. A gentle aerobic activity like walking may be a good choice to start.

If you find weight-bearing exercise difficult, you can even try a low-impact activity like water aerobics…. Now, land-based exercise is best for your bones, since your body is working against gravity. But water-based exercise does have slight bone health benefits too, and if physical activity is challenging for you, it can be a good place to start. This is your final muscle-strengthening workout of the week! The six weight lifting osteoporosis exercises were discovered to be a crucial part of the program.

Over the 4 years, those who stuck with it and lifted the most weight on average had the greatest bone mineral density increases, which were as high as 2.

Abundant videos and books demonstrating these basic weight lifting techniques and osteoporosis exercises are available. Originally published in , this post has been updated by the editors of University Health News. As a service to our readers, University Health News offers a vast archive of free digital content. Please note the date published or last update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

She has been licensed as a primary … Read More. Exercises that keep your spine in a straight or slightly arched position are generally safer than exercises that involve bending forward. Proper strengthening of your lower abdominal and back muscles will also help to attain the optimal spinal position. Ask your doctor whether a referral to a physical therapist might be worthwhile. If you have osteoporosis, you may wonder what exercises are safe.

Our physical therapist offers advice. Learn more about vaccine availability. Advertising Policy.