If you have been diagnosed with osteoporosis, get active. Although you may have a higher risk for broken bones and other injuries, doing weight-training, flexibility and low-impact exercises may decrease your chance of injury. As you exercise, you will become stronger and more flexible, making it less likely that you'll slip or lose your balance. Talk to your doctor before adding new exercises into your workout routine.
Back Extensions
Doing back extensions may help strengthen the spine, says Paulette Chandler, M.D., M.P.H., of the Brigham and Women's Hospital. Lie down with your stomach on a yoga mat or towel and your arms straight out in front of you. Lift your head off of the floor, hold for three breaths, then release. Do a total of 12 repetitions, says Dr. Chandler.
Plantar Flexor Exercise
The plantar flexor exercise is a weight-bearing exercise that may help strengthen the legs, knees and ankles, according to "Ladies' Home Journal" in the article "Exercises for Osteoporosis." Stand up straight in front of a sturdy chair with your hands on the back of the chair for balance. Rise up onto your toes, then lower yourself back to the ground. Repeat seven times. When this exercise becomes too easy, lift your right leg and rise up onto your left toes. Release, then repeat on the opposite leg.
Tandem Walking
Improve your balance by walking from heel-to-toe, says Dr. Chandler. Put on comfortable shoes. Stand up straight with your feet shoulder-width apart. Carefully step forward with your right foot, then step directly in front of your right toes with your left heel. Continue walking in a straight line with no gaps between your heels and your toes. If you are unable to keep your balance while performing this exercise, walk along a wall and lean on it with your hand for balance.
Biceps Curls
Sit down on a chair with your back straight and both feet flat on the ground. Hold a weight in each hand. Bend your right arm as you lift the weight up to the height of your shoulder. Move only your forearm and your elbow while performing this exercise. Lower your arm back down to the starting position, then repeat seven times. Start with 1-lb.weights and work your way up to 2-lb. weights as you get stronger, recommends "Ladies' Home Journal."
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