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Exercises for Osteoprosis

Osteoporosis weakens your bones and makes them more susceptible to breaks. Roughly half of all women and a quarter of men over the age of 50 will break a bone as a result of osteoporosis, according to the National Institutes of Health. Exercise, however, can help treat and prevent osteoporosis.

  1. Standing Tall

    • According to the Mayo Clinic, exercise to treat and prevent osteoporosis can be as simple as maintaining correct posture. To practice, stand straight against a wall, with your back straight against the wall save for a small space behind the small of your back and your heels 2 to 3 inches away from the wall. Make a conscious effort to continue this good posture while walking and while sitting down.

    Weight-Bearing Exercises

    • According to Ladies Home Journal, weight-bearing exercises represent a great way to treat and prevent osteoporosis. One of the best examples of a weight-bearing exercise is walking with small weights in your hands or around your ankles. Moreover, walking outside in sunshine can reduce the chances of getting osteoporosis, according to Betty and Si Kamen, authors of "Osteoporosis." This is because sunshine has vitamin D, and vitamin D is needed to absorb calcium, which strengthens the bones. Ladies Home Journal recommends performing weight-bearing exercises 3 days a week for 25 to 30 minutes. Know your limitations. Start slow (with light weight) and work your way up to avoid injury.

    Flexibility

    • Flexibility can help treat and prevent osteoporosis. A full range of motion helps maintain balance, prevent muscle injury and improve posture. The Mayo Clinic recommends stretching (such as lifting your arms straight above your head) at the end of each exercise session. Many yoga exercises help with flexibility, though you should consult your doctor before taking on such an activity.

    Chin Tuck

    • According to the Mayo Clinic, a chin tuck exercise is a great way to stretch your neck and practice proper posture for your head and shoulders. To do this exercise, sit in a chair and stare straight ahead. Pull your chin toward your neck without bending your head forward (i.e., keep your eyes looking straight ahead). Simultaneously, push your hands down on your thighs to help keep your back straight. Hold this position for a few seconds and repeat the exercise five times.

    Sitting Knee Extension

    • To strengthen your thigh muscles, sit in a chair with your back straight and your feet on the floor. Slowly straighten out one leg while keeping the other foot still on the floor. Hold this position for a few seconds and then switch to the other leg. As always, start out slow and gradually build yourself up to hold the desired position for longer periods of time.

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