Top 10 Osteoporosis Exercise for Bone Health

Osteoporosis means porous bones, through which liquid or air may pass. These kinds of bones are not retentive or secure enough. Osteoporosis is acutely an incapacitated and a bone damaging disease explained as decreasing of bones tissues and gradually the bone density becomes less over the time. Two most general kind of osteoporosis are found by medical experts. One is postmenopausal and another is surfaces in the time of menopausal osteoporosis. Though, recent days many people are suffering from osteoporosis and they prefer to do exercises taking consultation with their physicians. Let us have a brief look how Osteoporosis Exercise can be beneficial for osteoporosis patients.

Strength Training Exercises

Osteoporosis Exercise which use especially body weight are very much effectual for the purpose of strengthening bones, these exercises generates your entire muscles huge intensity in the hamstring of quadrupeds that affix muscle to bone. Your bone retorts this excess stress by becoming powerful and fit.

Weight Bearing Exercises

These Osteoporosis Exercise are also very good almost for all osteoporosis patients. It is an aerobic exercise that requires doing aerobic workout on your feet and with the bones that can support your entire weight. For instance, dancing, walking etc. These kinds of workouts straightly focus on your leg bones, hips and lower spine. These weight bearing workouts also good for cardiovascular health, which can boost your heart as well as circulatory system.

Balance Exercise

This Osteoporosis Exercise is really very essential part for looking after your bones health. One of the best exercises for osteoporosis patients. Practicing the exercise regularly can develop your steadiness, stop falling and helps you to gain power of bones, which is important to get rid of bone fractures.

Posture Exercises

This Osteoporosis Exercise develops the postures and minimize your rounded shoulders. The exercises help in decreasing your risk of fracturing the bones and especially look after the spine. There are several benefits of this exercise for osteoporosis patients. It improves your rounded shoulders, stretches and flattens your upper back.

Hip and Back Strengthening Exercises

This Osteoporosis Exercise is also known as hip abductor strengthening exercises help you to get strength of the muscles of your hips and back. It also improves your balance. Try to practice this exercise at least 2-3 times in a week to get the ultimate benefits. You can add ankle weight to make it heavy that you feel difficult to lift more than ten times to get the better outcome.

Functional Exercises

Almost all the osteoporosis patients can do these functional Osteoporosis Exercise. But you should consult with your physician first to avoid any sudden injury. These exercises help you to improve how good you can move. These can also help you in your regular works and minimize the chances of breaking bone or falling on the ground. Whether you feel quite hard to do it then you can use a chair to do it freely.

Mixed Weight Bearing Exercise

This Osteoporosis Exercise is really very good for patients who are suffering osteoporosis and if their age is above 30. The very important influence of this exercise on bone in middle life is very clearly indicated by work; with those people who are astronauts by profession and had spent or like to spend most of the times in the weightless situations, these types of people generally suffer from loss of bone. This exercise offers workout with music or an aerobics session and has proven greatly successful to improve bone density. This workout improves bone-density in your forearm.

Home bases arm loading exercise

This Osteoporosis Exercise improves your bone mineral density in your wrist that is very helpful for loading your forearm in different directions. This workout need to be done at least three times in each week and should be repeated at least ten to fifteen times on each instance. Just keep your breath easily and comfortably and do not hold the breath in the time of this workout.

High impact exercise

It is one of the most effective Osteoporosis Exercise commonly divided into different parts. This is a good exercise for you but whether you are suffering from weight bearing joints or hip pain, knee pain or back pain osteoarthritis, then try avoid this exercise. If you are not suffering these mentioned issues then you can do it after consulting your physician. If you are new in exercise then it would be quite difficult for you. Whether you have been said that you have very low bone density then also you should talk to your doctor that how brittle your bones are before starting this kind of exercise.

Lying down exercises

These exercises generally provide strength to your muscles and do support your spine and allow you in maintaining an upright pose. You can do these exercises in your bed whether you are not comfortable to lie on the ground. A special tip for you, when you are doing these workouts, just place a soft towel beneath your tummy as well as hips to make yourself more comfortable.

Research have found that people who are suffering from osteoporosis and taking medicine they can practice the above mentioned exercises, because it is proved that proper exercises can give you immense benefits and improve your bone density to stay stable, balanced and reduce the risk of falling.

About the Author: Kabbyik

Kabbyik Mitra, a voracious reader and health writer. He is a health & lifestyle journalist. Kabbyik is a yoga enthusiast practicing yoga for last 7-year. He is a certified yoga therapist, a science writer, communicator and journalist. He has been practicing yoga and training people to live a healthy and happy life. Get in touch with him via email: for any yoga related queries.

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