Introduction
Regular exercise is crucial for managing osteoporosis and maintaining bone health. This program provides safe, effective exercises designed specifically for individuals with osteoporosis.
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 and sudden movements
- Use supportive footwear
Exercise Categories
1. Weight-Bearing Exercises (20-30 minutes, 3-4 times weekly)
-
Low-impact walking
- Start with 10 minutes
- Gradually increase to 30 minutes
- Use proper walking shoes
-
Stair climbing (with handrail support)
-
Low-impact dance movements
2. Strength Training (2-3 times weekly)
-
Wall push-ups
- 3 sets of 8-10 repetitions
- Keep back straight
-
Seated leg lifts
- 2 sets of 10 repetitions per leg
-
Resistance band exercises
- Upper body pulls
- Lower body strengthening
3. Balance Exercises (Daily)
-
Single-leg stance
- Hold for 10 seconds
- Use chair support if needed
-
Heel-to-toe walk
- 10 steps forward and back
-
Side-stepping
4. Posture Exercises (Daily)
-
Wall stands
- Back against wall
- Hold 1 minute
-
Shoulder blade squeezes
- 10 repetitions
- Hold 5 seconds each
Exercises to Avoid
- High-impact activities
- Deep forward bending
- Twisting movements of the spine
- Heavy lifting
- Abdominal crunches
Progress Monitoring
- Keep an exercise log
- Note any difficulties or pain
- Track duration and intensity
- Schedule regular check-ups
Warning Signs
Stop exercising and contact your healthcare provider if you experience:
- Severe pain
- Dizziness
- Shortness of breath
- Unusual fatigue