Living with Osteoporosis: 8 Exercises to Strengthen Your Bones

When you have osteoporosis, exercise can help you strengthen your bones as well as reduce your chance of falling by improving your balance. However, you must first obtain your doctor's consent before beginning any workout regimen. Your doctor will be able to advise you on the appropriate workouts for you based on your health, age, and other physical 

limitations.

Exercises that build healthy bones

While most forms of exercise are beneficial to your health, not all of them are beneficial to your bones. Weight-bearing workouts, for example, can help you create strong bones. These workouts involve exerting weight on your bones and testing your muscle strength against gravity. As a result, your bones will send out a signal to your body to make more tissue in order to strengthen your bones. Walking or swimming are good for your lung and heart health, but they won't necessarily help you build your bones.

The following eight exercises are beneficial to anyone with osteoporosis who wants to strengthen their bones. These are simple workouts that may be done at home.

1. Foot stomps

The purpose of osteoporosis exercise is to challenge the key regions of your body that are most typically affected by the disease, such as your hips. Foot stomps are one approach to exercise your hip bones.

1-Stomp your foot while standing, pretending you're crushing an imaginary can beneath it.

2-Repeat four times on one foot, then switch to the other foot and repeat the exercise.

3-If you're having trouble keeping your balance, grab a railing or a substantial piece of furniture.

2. Bicep curls

Bicep curls can be done with either dumbbells or a resistance band weighing 1 to 5 pounds. They can be done in either a seated or standing position, depending on your preference.

1-Begin by holding a dumbbell in each hand. Alternatively, step on a resistance band with one end in each hand.

2-Pull the bands or weights in toward your chest, concentrating on contracting the bicep muscles at the fronts of your upper arms.

3-Return to your starting position by lowering your arms.

4-Repeat eight to twelve times more. If feasible, rest and repeat for a second set.

3. Shoulder lifts

Shoulder lifts require the use of weights or a resistance band. This exercise can be done in either a standing or seated position.

1-Begin by holding a dumbbell in each hand. Alternatively, step on a resistance band with one end in 

    each hand.

2-Begin with your arms at your sides and your hands at your sides.

3-Raise your arms straight in front of you slowly, without locking your elbows.

4-Raise yourself to a comfortable height, but not higher than your shoulders.

5-Repeat eight to twelve times more. If feasible, rest and repeat for a second set.

4. Hamstring curls

The muscles in the backs of your upper legs are strengthened with hamstring curls. From a standing position, complete this exercise. To improve your balance, place your hands on a piece of heavy furniture or another substantial object if necessary.

1-Stand shoulder-width apart with your feet shoulder-width apart.

   Move your left foot backwards until only your toes are contacting the floor.

2-Contract the muscles in your left leg's rear.

   to bring your left heel closer to your buttocks

3-As you lower your left foot, slowly control it.

   It has returned to its original place.

4-Repeat the exercise eight to twelve times.

   Rest for a few moments before doing the exercise on your right leg.

5. Hip leg lifts

This exercise improves your balance while also strengthening the muscles around your hips. To improve your balance, place your hands on a piece of heavy furniture or another substantial object.

1-Begin by placing your feet hip-width apart. Shift your weight from your right foot to your left.

2-Raise your right leg to the side, no more than 6 inches off the ground, flexing your right foot and       keeping it straight.

3-Kneel on your right leg and lower it.

4-Do the leg lift eight to twelve times more. Return to the beginning position and repeat with your left     leg.

6. Squats

Squats can help you strengthen your front legs and buttocks. This workout is beneficial even if you don't squat deeply.

1-Begin by placing your feet hip-width apart. For balance, place your hands lightly on a substantial          piece of furniture or a counter.

2-Squat down slowly by bending your knees. Maintain a straight back and a small forward tilt, allowing    your legs to work.

3-Only squat until your thighs are parallel to the floor.

4-Return to a standing position by tightening your buttocks.

5-Do this exercise eight to twelve times more.

7. Ball sit

This exercise can help you maintain your balance while also strengthening your abdominal muscles. It's best to do it with a big exercise ball. You should also have a "spotter" with you to assist you in maintaining your balance.

1-Sit comfortably on the exercise ball with your feet flat on the floor.

  the ground

2-Aim to keep your back as straight as possible while you're doing this.

  Maintain your equilibrium.

3-Hold your arms out at your sides, palms facing forward, if you are able.

4-Hold the position for one minute if possible.

  possible. Stand and take a break. Repeat the exercise for a total of two times.

8. Standing on one leg

This practise can help you gain a better sense of balance.

1-If possible, stand on one foot for one minute with a stable piece of furniture nearby if you need to         grab   something.

2-Do the balance exercise on the opposite leg.

Exercises to avoid

It's just as vital to know which workouts can benefit you as it is to know which ones you shouldn't do. Hiking, jumping rope, climbing, and sprinting, for example, place too much stress on your bones and raise your risk of fractures. High-impact activities, also known as high-intensity exercises, can put too much strain on your spine and hips, as well as increasing your chance of falling. Unless you've been doing them for a while, you should avoid them.

Situps and golfing, for example, both involve bending forward or rotating the trunk of your body, which increases your risk of osteoporosis fractures.