Safe and Effective Exercises for Osteoporosis Management

Introduction

• Safety precautions before starting any exercise program
• Importance of consulting with healthcare providers

Weight-Bearing Exercises (15-20 minutes daily)

Walking Program

• Start with 10-minute sessions
• Gradually increase to 20-30 minutes
• Maintain good posture
• Wear supportive footwear

Balance Exercises

1. Heel-to-Toe Walk

   • Walk in a straight line
   • Place heel directly in front of toes
   • Use wall for support if needed

2. Single-Leg Stand

   • Hold position for 10 seconds
   • Increase duration gradually
   • Always have support nearby

Strength Training (2-3 times per week)

Upper Body

1. Wall Push-ups

   • Stand arm's length from wall
   • Keep back straight
   • 8-12 repetitions

2. Resistance Band Rows

   • Seated position
   • Pull band toward ribcage
   • Keep shoulders relaxed

Lower Body

1. Chair Rises
   • Use armrests for support
   • Keep feet flat
   • Rise slowly

Exercises to Avoid

• High-impact activities
• Forward bending
• Twisting motions

Progress Monitoring

• Keep exercise log
• Note any pain or discomfort
• Regular check-ins with healthcare provider

Safety Reminders

• Stop if pain occurs
• Maintain proper breathing
• Stay hydrated
• Use proper form