The condition osteoporosis involves the bones becoming frail and susceptible to fractures. Exercise plays a large role in the prevention and management of osteoporosis. A well-rounded program includes exercises that help build bone and muscle strength as well as improve balance and posture. The goal is to reduce the risk of a fall, because frail bones can easily break. It is always best to check with a health care provider to ensure safety before starting any new program.
Walking
Walking is a form of weight-bearing exercise for the legs that does not require any special equipment besides a sturdy pair of shoes. Walking stimulates bone growth in the spine, legs and hips if done for at least 30 minutes on most days of the week. The activity can also increase bone density. Weight-bearing exercises are important, because throughout life, the bones go through a constant process of breaking down old bone and replacing it with new bone. If old bone breaks down faster then new bone is produced, the bones become weak.
Pullback
The changes to the body that occur with osteoporosis can lead to a stooped or rounded posture. This can contribute to back pain and increase the risk of a fall, because the weight of the body is forward. To help with these issues, do exercises to strengthen the back muscles. Tubing can be used to perform a pullback exercise to target this area. Sit facing a door or railing and wrap the tubing around the doorknob or rail. Hold the ends with your hands, keep your elbows straight and pull the tubing back. Your palms should be facing back as you pull your hands past your hips. Move slowly and with control and repeat for eight to12 repetitions.
Chest Opener
Along with weight-bearing and strengthening exercises, a regular stretching program for the back and shoulders is also essential. According to the Cleveland Clinic, stretching these areas can reduce back pain and improve flexibility in the spine. To stretch the upper back and shoulders, sit up straight in a chair. Lightly clasp your hands behind your head. Inhale and pull the elbows back and open as far as possible, without pushing the head forward. Then relax your elbows while keeping your hands against the back of your head. Go back and forth slowly for about eight to 12 repetitions.
Tree Pose
A total exercise program for those with osteoporosis should include exercises that help to improve balance. The yoga position tree pose can help. Stand up straight, shift all of your weight onto the left leg, turn the right leg out and place the sole of the right foot against the inside of the left leg. The higher your right foot is, the harder it is to balance. Place your palms in prayer position at chest height or hold a chair or counter for support if needed. Balance for a slow 30-second count and then switch to the other leg.
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