Exercise Guide for Osteoporosis Management

Introduction

Regular exercise is crucial for managing osteoporosis and maintaining bone health. This program combines weight-bearing, strength training, and balance exercises to help prevent bone loss and reduce fall risk.

Safety Guidelines

• Consult your healthcare provider before starting this program
• Stop any exercise that causes pain
• Maintain proper posture throughout exercises
• Avoid high-impact activities if you have severe osteoporosis
• Use proper footwear and exercise in a clear, safe space

Weight-Bearing Exercises (30 minutes, 5 days/week)

Low-Impact Options:

• Brisk walking
• Elliptical training
• Low-impact aerobics
• Stair climbing (with railings)

Strength Training (2-3 days/week)

Upper Body:

1. Wall Push-ups: 2 sets of 10
2. Seated Row: 2 sets of 10
3. Shoulder Press: 2 sets of 10

Lower Body:

1. Chair Squats: 2 sets of 10
2. Calf Raises: 2 sets of 15
3. Leg Press: 2 sets of 10

Balance Exercises (Daily)

• Single-leg stance (hold 10-30 seconds)
• Heel-to-toe walk
• Tai Chi movements

Posture Exercises

• Standing wall alignment
• Shoulder blade squeezes
• Chin tucks

Exercises to Avoid

• High-impact activities
• Abdominal crunches
• Deep forward bends
• Twisting movements of the spine

Progress Monitoring

• Keep an exercise log
• Record any difficulties
• Note improvements in strength and balance
• Schedule regular check-ins with your healthcare provider

Warning Signs

Stop exercising and contact your healthcare provider if you experience:

• Severe pain
• Dizziness
• Shortness of breath
• Chest pain