Osteoporosis Exercises: Which Ones Improve Bone Density?

Unfortunately, it is not that easy to slow or stop osteoporosis once it has been diagnosed. It may be tough for many people no matter how hard they try. However, there are things you can do to counteract the condition, including osteoporosis exercises and physical therapy. If you do these exercises, it is important to know how to do them correctly to avoid injury.

Check out the exercises you can do safely to improve your bones and slow down the development of osteoporosis.

Elderly woman doing squatting exercises in the gym to improve osteoporosis

What Osteoporosis Exercises Are The Best?

The best exercises are weight-bearing exercises that allow you to build up muscle and bone strength. Using your muscles to work against gravity – for example by doing push-ups – can achieve this. Activities like walking or swimming will benefit your heart, lungs and overall health, but may not help tackle osteoporosis.

The hips are particularly prone to osteoporosis. Any exercises you can do to strengthen bone and muscle in this area will be beneficial. For example, foot stomps – standing on one leg and pretending to crush something with your other leg – can help.

Another great osteoporosis exercise involves using resistance bands or dumbbells to strengthen the biceps. This exercise can be done while sitting or standing. By pulling the hand-held dumbbells or resistance band towards your chest, you force your arm muscles to work hard.

One more great exercise is squats – to strengthen the front of your legs as well as your buttocks. A physiotherapist may well advise that you hold onto something firm while doing certain osteoporosis exercises to prevent falls.

Exercises that strengthen the muscles in the backs of your upper legs are also beneficial for osteoporosis sufferers. One such exercise involves bending your knee so that your foot moves up towards the buttocks. This should be done while standing and holding on to a piece of heavy furniture for balance.

Slowing down the loss of bone density is the aim of osteoporosis exercises. Be sure to seek medical advice and do your exercises regularly and safely to achieve your goals.

What exercises should be avoided if you have osteoporosis?

It is important to avoid exercises like jumping, as they put too much strain on your bones. Climbing, running and other high-impact exercises expose you to the risk of a fall. You should avoid any exercises that increase the risk of a fracture. Movement routines that involve bending forward or rotating the trunk of your body may also lead to osteoporosis fractures.

Fairview Rehab And Nursing Home in Queens NY has friendly physical therapists who are experienced in helping patients with brittle bones. They focus on safely and gradually achieving steady progress through weight-bearing exercises. These are the osteoporosis exercises you need to concentrate on to build up muscle and bone strength.

Do contact us to find out more about inpatient and outpatient physical and other rehab therapies in Queens NY. Call us or walk in if you would like to talk to us. We are here to help you.