How to Exercise for Osteoporosis

Osteoporosis is a bone disease, often occurring in women after menopause, which leads to a reduction in bone mineral density. Bones become more fragile and susceptible to fracture. Treatments can include prescription medication, added calcium in the diet and various types of exercise.

Instructions

• 1

  Use care during daily activities such as vacuuming and doing laundry; wrong moves can actually be harmful. Remember to bend from the hips, sit up straight and don't slouch, just like the grownups always told you.

• 2

  Avoid any exercises in which you have to bend forward, such as situps, crunches or touching your toes. Exercises like this can put too much strain on your spine. Don't do any exercise that causes you pain, dizziness or shortness of breath.

• 3

  Breathe properly while exercising. Never hold your breath. Breathe out during the exertion part of the exercise and inhale during the "relaxed," or easier part. The following exercises focus on weight bearing, resistance, posture and balance.

• 4

  Walk or dance to make the bones work against gravity. Walk slowly at first for 5 minutes, then gradually increase to a faster pace. To be sure you are not overdoing it, try to carry on a conversation while you are walking. Work up to 45 minutes at a steady pace, then cool down for 5 minutes.

• 5

  Practice resistance exercises to strengthen muscles. Resistance exercises incorporate the use of free weights, exercise bands or exercise machines. Start the following without free weights, with 8 to 10 repetitions, then add 1-pound weights, working up to 2 pounds.

• 6

  Sit or stand with feet on the floor, elbows bent and hands pointing upwards. Move the arms backwards as if you were squeezing your shoulder blades together. When you can do this movement 10 times easily, add a 1-pound weight.

• 7

  Practice balance exercises daily, starting by balancing on one leg. Stand near a counter or chair, keeping knees slightly bent. Lift one knee, hold for 5 to 10 seconds while tightening the abdominal muscles. Lower the leg and repeat with the other knee, performing 5 to 10 reps with each leg. Balance exercises can help reduce the risk of falls and fractures.