Exercise Osteoporosis

Article Sections Introduction Before starting Examples of Exercises

Introduction             

These exercises aim to build up the muscle and bone strength in the weight-bearing positions. They are not meant to be substitute for medical and physiotherapy attention. Before you start, you must consult your physician and physiotherapist to understand your specific needs. These exercises may be harmful to the person with severe osteoporosis.

Before starting your exercises:

• You need a commercially available aerobic step board. Otherwise, old telephone books may just be useful. Wrap up two copies of the old editions of The Buying Guide. The width of the books should be sufficient for both your feet to step on.
  
• You also need two dumb-bells about 1 – 2 kg weight. Start with the lighter ones.
  
• Do your warm-up stretches before and cool-down stretches after these exercises.
  
• These exercises can be done in a "circuit"-fashion, that is, one after the other. March on the spot for about 30 seconds before moving onto the next exercise.
  
• Start slowly. Repeat 5 to 10 times when you first get started, but gradually aim for 20 times as stated below. The exercises may last for about 30 minutes.
  
• Upbeat music is preferred!

Examples of Exercises

Step Up and Down

• Your step board must be in front of you.
• When the music starts, step up on the step board with your right foot.
• Follow with your left foot.
• Step your right foot down the step board.
• Follow with your left foot.
• Repeat this about 20 times.
• March on the spot for 30 seconds.

Biceps Curl Exercise

• Do the Step Up and Down exercise.
• As you step up and down, perform biceps curl with your dumb-bells by bending and straightening your elbows.
• Keep your elbows by the side.
• Repeat 30 times.
• March on the spot for 30 seconds.

Semi-Squat Exercise

• With your back against a wall and feet about 20 cm apart, bend your knees slightly down.
• Hold for a count of 5 and then stand up.
• Repeat 20 times.
• March on the spot for 30 seconds.

Push Up Exercise

• Sit on a hard surface or floor.
• Place your hands on the floor, next to your body on either side.
• Push up on your hands.
• Repeat 20 times.
• Stand up and march on the spot for 30 seconds.

Step Up and Down Exercise

• Repeat this exercise before your cool-down session begins.

Stop Press! One hour of daily walking may just do the trick!