Osteoporosis Weight-Bearing Exercises With Dumbbells

Osteoporosis is a naturally occurring medical condition whereby your bones weaken and lose density as you age. According to the American Academy of Orthopedic Surgeons, moderate and consistent exercise done at least three times weekly can help build stronger bones and slow the progression of osteoporosis. Osteoporosis weight-bearing exercises with dumbbells need to be done on your feet so that your bones support your weight (hence the term "weight-bearing"), states the Mayo Clinic.

Aerobics

• Do some aerobics. You can strengthen your cardiovascular system along with your bones by partaking in weight-bearing aerobic exercises, states the Mayo Clinic. These exercises slow mineral loss and work directly on your hips, legs and lower spine.

  Get on an elliptical training machine or a treadmill, states the American Academy of Orthopedic Surgeons. Hold a 2-lb. dumbbell weight in each hand. Start out slowly and gradually increase your speed, duration and weight level.

  Use stairs to your advantage. While holding a 1-to-2-lb. dumbbell in each hand, walk up and down a flight of stairs. Start out doing one flight of stairs. As you progress, increase both your duration and the dumbbell's weight. If a flight of stairs is not accessible, buy (or use) a step machine and perform the same exercise.

Water-Based Exercises

• Do cross-country water skiing. While in waist-deep water, hold a dumbbell of your preferred weight in each hand. Pretend you are cross-country skiing. Water provides a natural resistance and buoyancy to make exercising more enjoyable than when done on land.

  Do water walking. Get into a pool with waist-deep water states, dummies.com. Walk the pool's perimeter. Make certain your feet touch the bottom of the pool to avoid injury. Hold a dumbbell in each hand. You can increase your speed as you progress and turn this in to a water jog.

  Partake in water jogging. Even though jogging on land may be stressful on your joints, doing so in the water has the opposite affect, states exercisegoals.com. Water provides a zero-gravity atmosphere and can make for a positive jogging environment. Get into waist-deep water. Hold a 1-to-2-lb. dumbbell in each hand. Start jogging around the pool's perimeter as if you were on land. You can increase your weight bearing by putting on some weighted shoes or ankle weights.

Other Exercises

• Standing is a weight-bearing activity. According to the Cancer Supportive Care Program, an osteoporosis weight-bearing exercise with dumbbells can be done by holding a dumbbell of your preferred weight while standing.

  Do a wall squat. Place your back up against a wall. Hold a dumbbell in each hand. Move your feet out about 12 inches, states the American Academy of Orthopedic Surgeons. Slowly and gently slide your body down until your knees are at a comfortable angle. As you lower your body, bend your arms at the elbow. Hold. Return to original position. Repeat.

  Do heel lifts. While standing, hold a dumbbell of your preferred weight in each hand. Stand upright; do not slouch. Lift yourself onto the balls of your feet. Hold. Return to original position. Repeat.