1. Create a Home Exercise Routine
If you are better able to stick to an exercise plan on your own, work out at home to help manage your osteoporosis condition. It doesn't matter what your physical abilities are; if you have any range of motion and decent cardiopulmonary health, you can safely exercise. If exercise seems daunting, begin your routine in the smallest possible increments, even for just 5 or 10 minutes, and then increase it gradually.
Think about your daily schedule and choose a convenient time, perhaps right after work or before a hot soak. Try dancing, low-impact aerobics or basic yoga if approved by your doctor. Lift a few hand weights, use a machine or practice resistance exercises with rubber banding.
2. Make Exercise a Social Occasion
If you have trouble committing to an exercise program on your own for more than 1 or 2 weeks, find a partner or even a group that is interested in staying fit. Work out a schedule to meet and exercise together. Two activities that most people with osteoporosis can do are walking and gardening. Having a partner gives you an incentive to meet, and the fun you'll have will keep you motivated.
Doctors suggest 30 to 45 minutes of exercise, three or four times per week. If you walk, you can start at the low end and add more distance. Stay safe by walking toward the flow of oncoming traffic. If you find a friend who gardens, you can take turns in each other's yards. You'll get help with your chores as well as a fresh perspective. Weight-bearing exercise like this helps to strengthen your bones and slow the progression of osteoporosis.
3. Fit Exercise Into Your Lifestyle
If you've tried exercising, and you just can't stick to a routine, you can still stay fit by slipping in mini-workouts here and there throughout the day. Keep some small hand weights near a favorite chair or workbench, and use them when you have a few spare moments. Keep a therapeutic elastic band attached to the bathroom door and use it every time you use the facilities.
Walking is easy to fit into your lifestyle and a great low-impact boost for the bones. Choose to walk instead of drive to the store. Park a block farther from another destination and enjoy the stroll. Take the stairs instead of the elevator, escalator or moving walkway at the airport. Place a stair stepper next to your desk and use it during breaks.
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