1. Start With Baby Steps
Many osteoporosis patients begin water aerobics to strengthen the body following surgery or a broken bone. If your condition doesn't warrant conventional exercise but it's time to get moving, your doctor or physical therapist may suggest aquatic therapy. This non-weight-bearing, no-impact activity increases strength and flexibility, without any repercussions from issues related to balance or strain on bones and joints.
In addition to underwater stretching, the first exercise you might do is simple walking. Hand webs and water shoes--available at fitness stores--will help you perform in the water. You might start with water walking. In the shallow end, wearing the webs, walk through the water with your back straight and stomach muscles tightened. Swing your arms as you would normally, and try to maintain a good, upright posture.
2. Work Your Arms
Strong biceps and triceps help to keep the bones and joints in the arms in top condition. To strengthen your arm muscles, put on your aquatic hand webs and stand with your feet apart in water that reaches your waist. Rotate your arms so that your palms face forward. With your elbows close to your trunk, raise your hands to the water level, bending at the elbows. Turn your palms in the opposite direction and push your hands until your arms are straight again. Repetition creates an aerobic effect. Repeat this within your comfort zone until you feel slight fatigue.
3. Work Your Shoulders
Muscle tears and bone fractures in the neck and shoulder region brought on by osteoporosis can be very painful. Avoid them by working your shoulder area. This time, use a kickboard instead of water webs for resistance.
Stand with your feet apart in waist-high water. Extend your right arm at a 90-degree angle to your body, holding the kickboard in front with your right hand. Reach over with your left hand and steady the kickboard, so you are grasping it with both hands, keeping your left elbow pinned to your body. Sweep the kickboard through the water until it reaches the center of your body. Return to the starting position and repeat the movements several times before switching to the other side.
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