Exercise is an important part of osteoporosis treatment. When you exercise, you not only strengthen muscles, but you also strengthen bones. This in turn will reduce your risk for fractures and spinal problems, according to Mayoclinic.com. Your focus should be on strength training, balance and weight-bearing exercises. Before you start any program, get clearance from your doctor.
Walking
Walking is a safe, subtle form of weight-bearing exercise that strengthens bones and muscles in your lower body while burning calories. Walking outdoors and walking on a treadmill are both equally effective. The most important thing is that you exercise at a moderate intensity or higher.
Elliptical Training
Elliptical training is a form of cardiovascular exercise that is weight bearing and low-impact. As an added benefit, you work your upper and lower body at the same time. This works multiple muscles, such as the glutes, quadriceps, hamstrings, triceps, biceps and deltoids. To operate an elliptical, place your feet on the foot pedals, grasp the poles at about chest-height, and move your arms and legs back and forth. This is the same type of motion you would experience cross-country skiing.
Lateral Raises
Lateral raises are weight-training exercises that target the shoulder area. They are performed from a seated position in a chair. You can either use dumbbells or wrist weights to do these. Let your arms hang down by your sides with your palms facing in. Steadily raise your arms up to your sides and continue moving them up until they are above your head. If you have the range of motion, move your hands right together. If not, only go as far as possible. Slowly lower your arms back down and repeat.
Biceps Curls
Biceps curls work the muscles in your upper front arms, which in turn strengthens the bones in your arms as well. These are performed from a seated position in a chair with your arms at your sides. Either hold dumbbells in your hands or strap on wrist weights. Keeping your upper arms still, bend your elbows and raise your lower arms toward your shoulders. Squeeze your biceps for a full second, slowly lower your arms and repeat.
Knee Extensions
Knee extension is a motion where you move your leg from a bent to straight position. This works the quadriceps muscles in the front of the thigh, which helps strengthen the hip and femur bones. To do a knee extension exercise, sit in a chair with ankle weights strapped to your lower legs. In a steady motion, bend your right knee to extend your leg out in front of your body. Your goal is to get your leg straight, but do not lock out your knee. Hold this position for a second, slowly lower your leg and repeat. After doing a set of reps, switch sides.
Single Foot Balance
Balance is very important when you have osteoporosis. If you should lose your balance and fall with weakened bones, you are susceptible to a fracture. A basic exercise to improve your balance is a single foot hold. Stand with your right side facing a wall and your right hand on the wall. Slowly lift your right foot off the floor and hold for 20 to 30 seconds. Return your foot to the floor and repeat with your other side. After you do this exercise a few times, slowly start taking your hand off the wall for longer time frames until you can stand on one foot without the wall altogether.
Bridge Pose
A bridge pose is a yoga exercise that uses the weight of the body. It is done from a face-up position and it strengthens the glutes and hamstrings, while stretching the chest and spine. After placing your hands at your sides, bend your knees and place your feet flat on the floor. Steadily lift your hips up in the air as high as possible and squeeze your glutes and hamstrings. Hold this position for 20 to 30 seconds and slowly lower yourself down.
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