Safe and Effective Exercises for Osteoporosis Management

Introduction

Exercise is crucial for maintaining bone health and reducing fracture risk in osteoporosis patients. This guide outlines safe, effective exercises recommended by endocrinologists.

Weight-Bearing Exercises

• Walking (20-30 minutes daily)

  • Maintain good posture
  • Use supportive footwear
  • Start on level ground

• Low-Impact Aerobics

  • Step aerobics
  • Elliptical training
  • Avoid jumping movements

Strength Training

Upper Body

• Seated Row

  • Use resistance bands
  • Keep back straight
  • Pull band toward torso

• Wall Push-ups

  • Stand arm's length from wall
  • Keep spine neutral
  • Perform 8-12 repetitions

Lower Body

• Chair Rises
  • Use stable chair
  • Keep feet flat
  • Rise slowly and controlled

Balance Exercises

• Single-leg Stand
  • Hold support initially
  • Progress to unsupported
  • Maintain for 10-30 seconds

Safety Guidelines

1. Avoid twisting movements
2. No deep forward bending
3. Start slowly and progress gradually
4. Stop if experiencing pain

Recommended Frequency

• Exercise 3-4 times per week
• 30-40 minutes per session
• Include rest days between strength training

When to Seek Help

• Sudden pain during exercise
• Difficulty maintaining balance
• Uncertainty about proper form