Exercise and Osteoporosis

Exercise and Osteoporosis - Tips

Osteoporosis is an age related disorder characterized by decrease bone mass and increased susceptibility to fractures. Preventative measures can delay the onset of and considerably reduce existing conditions. Exercise plays a large role in the prevention equation. Below are some tips about exercise concerning osteoporosis:

• Exercise for 30 to 40 minutes at least every other day (preferably every day) is very important to increase the natural stimulation for stronger bones. People in all stages of osteoporosis need to increase the strength of their back and hip muscles.
• Do not be concerned if as you begin you can only do a few repititions of a certain exercise. It is important to realize that you should have no more pain after you finish than when you begin the exercises.
• It is important to learn how to do each exercise properly.

Neck Exercises

• Bend the chin forward to the chest. If you feel stiffness or pain, do not force the movement. Gos as far as you can move easily. If pain persists with this or any exercise then you should stop until you talk to your physician or physiotherapist.
• Bring the left side of your head toward the left shoulder, then to the right.
• Bring the head back as far as possible without forcing any movement. If you feel pain or dizziness, stop until you talk to your physician or physiotherapist.
• Turn to look over your right shoulder, then your left shoulder.
• When you can do each of these exercises, repeat each exercise 2 times. Then gradually increase this number to 5 and then 10.

Other important areas of the body to exercise include the shoulders, hips, back, knees, wrists, ankles and feet. Stay tuned!