15 Best Exercise for Osteoporosis
Exercise for Osteoporosis is an important part of your overall treatment plan along with medical treatment, that helps to strengthen your Bone and improve your balance and fitness level.
Introduction:
Osteoporosis is a bone-weakening disorder.
Certain exercises strengthen your muscles and improve your balance, which can help you prevent falls. Exercises are also helpful to maintain bone density. Regular exercise is a good way to minimize fractures in osteoporosis. Exercising not only improves bone strength but also raise balance, flexibility, and self-confidence level.
Regular exercise is an effective way of the osteoporosis treatment program. weight bearing, posture, and strength training exercises are the most effective for bone building in osteoporosis. Resistance exercises can build bone density.
Benefits of exercise for osteoporosis:
If you are doing regular exercise here are the benefits,
- Increase your muscle strength
- Improve your balance
- Maintain or improve your posture
- Decrease joint pain
- Increase functional strength
- Improve flexibility
- Enhance coordination and mobility
- Decrease the risk of falls and related fractures.
- Improved physical fitness
The Best Exercise for osteoporosis:
Following are the best exercises that really helpful in You, strengthening your muscles and bones.
Heel raise
- Start with a relaxed standing position.
- You can hold it in a chair for support.
- Slowly lift your heels off the floor.
- Keeping your knees straight.
- Hold it for a few seconds.
- Then slowly lower your heels to the floor and return to your neutral position.
- Then relax.
- Do this 5-10 times.
Bicep curls
- Start with a relaxed standing position.
- Take a dumbbell in both hands.
- Pull the dumbbell toward your shoulder level.
- Hold it for a few seconds.
- Now lower your arms and return to your neutral position.
- Then relax.
- Do this 5-10 times.
Squats
- Start with a relaxed standing position.
- For support or balance, you can hold the chair.
- Now bend your knees slowly and squat down.
- Keep your back straight.
- Squat only until you feel comfortable.
- Then tighten your buttocks and return to starting position.
- Then relax.
- Do this 5-10 times.
Hamstring curls
- Start with a relaxed standing position.
- For support, you can hold the chair.
- Now lift your right leg off the floor and bent your knee.
- Hold it for a few seconds.
- Then put down your leg slowly and return to your neutral position.
- Then relax.
- Do this 5-10 times.
- Do the same with the left leg.
Side-lying leg lifts
- Start with a relaxed sideline position on the bed or table.
- Keep both legs straight.
- Now lift your leg straight up to the sideline.
- Hold for five seconds.
- Then slowly lower your leg.
- Then return to your neutral position.
- Then relax.
- Repeat 5-10 times on each side.
Core-Strengthening Exercise
- Start with lying on your back position on the floor.
- Place the resistance band around your both feet.
- Hold on to the end of the resistance band.
- Keep your legs extended and particularly to the floor.
- Now flex your knees and bring them close to the chest.
- Hold for five seconds.
- Move your legs back up to the starting position.
- Then return to your neutral position.
- Then relax.
- Repeat 5-10 times
Step-ups
- Start with a relaxed standing position.
- For exercise subject use a chair, box, or bench.
- Place your right foot onto the step.
- Then shift your weight into your right foot to step up onto the bench or box.
- Now lift your left foot up to meet your right foot.
- so you are standing with both feet on the bench or box.
- Hold for five seconds.
- Then step down with the right foot first and then the left.
- So both feet are on the floor.
- Then return to your neutral position.
- Then relax.
- Repeat 5-10 times
Bridge
- Start with lying on your back position on the floor.
- Now bent your knees.
- Your feet are flat on the floor.
- Tighten your abdominal muscle.
- Now raise your hips off the floor.
- Hold this position for a few seconds.
- Then slowly lower your hips and return to your neutral position.
- Then relax.
- Do this 5-10 times.
Clamshells
- Start with a relaxed side-line position on the floor.
- Now slightly bend your knee at 40-45 degrees level.
- Keeping your feet together.
- Then lift up your upper knee as high as you can till the comfortable.
- Hold this position for a few seconds.
- Then slowly return to your neutral position.
- Then relax.
- Do this 5-10 times.
Toe rise
- Start with a relaxed standing position.
- For support, you can hold the chair or wall.
- Your feet are flat on the floor.
- Now Lift your toes up.
- Hold this position for a few seconds.
- Then lower your toes and return to your neutral position.
- Then relax.
- Do this 5-10 times.
Sit to stand
- Start with the relaxed sitting position in the chair.
- Your feet are flat on the floor.
- Then Cross your arms and put your hands on your shoulders.
- Now stand up slowly.
- Hold this position for a few seconds.
- Then slowly sit back down and return to your neutral position.
- Then relax.
- Do this 5-10 times.
Seated row with a weight machine
- Start with a relaxed sitting position on the bench with a seated row machine.
- Grasp the handle end with both hands.
- Withhold your legs slightly bent and your back straight.
- Now pull the weight handle into your stomach.
- When you push handle your shoulder blades back and squeeze.
- Hold this position for a few seconds.
- Then slowly lower the weight back to and return to your neutral position.
- Then relax.
- Do this 5-10 times.
Hip extension
- Start with a relaxed standing position.
- Your feet are flat on the floor.
- You can hold to the chair support.
- Now slowly raise your right leg straight out backward.
- Without bending your knee lift and tilt the comfortable position.
- Lower the leg and return to your neutral position.
- Then relax.
- Do this 5-10 times on each side.
Kneeling Plank
- Start with seated on the knee yourself and place your hands on the knees.
- Then move your hands forward until you are in a push-up position.
- Keeping your knees on the ground.
- Tighten your abdomen and buttocks muscles.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Then relax.
- Repeat 5-10 times.
Hip abduction
- Start with a relaxed standing position.
- For support, you can hold the chair or wall.
- Now extend the left leg out to the side and hold on to the chair or wall for support.
- While keeping your left leg straight.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Then relax.
- Repeat 5-10 times.
- Repeat the balancing exercise on your right side.
What precautions are required during exercise
- Take rest between exercises
- Maintain good posture while performing exercise.
- Stop any movement if you feel a sudden pain.
- You can do standing exercises near a wall or take the support of sturdy furniture.
When you not to do exercise?
- Swelling or pain at joints.
- You’re feeling sick
- Fever
- If Exercise is painful stop the exercise
What exercises should you avoid with osteoporosis?
- high-impact exercises
- Bending and twisting
- Jumping
- Running
- Avoid jerky movements
- rotating the trunk
- heavy weightlifting
- exercise that increases the risk of falling
FAQs
If you have osteoporosis you can improve your health with an exercise program.
Exercising regularly reduces the rate of bone loss and lowers the risk of fractures.
Exercise strengthens bones and muscles thats an important key to osteoporosis.
Three to five days per week minimum.
If you have daily time you can continue 30 minutes every day per session regularly.
These exercises are the best for osteoporosis.
Strengthening exercise
Resistance exercise
Aerobics exercise
low impact weight-bearing exercise
Exercise works on bones like work on muscles and makes them stronger and builds bone density.
Bone is living tissue and it changes over in response to the forces placed upon it. when you do regular exercise then your bone builds strength and becomes denser.
