Exercises to prevent bone loss
- Running, jogging
- Stair climbing
- Racquet sports (tennis, squash, racquet ball)/li>
- Field Sports (soccer, lacrosse, field hockey)
- Court Sports (basketball, volleyball)
- Dancing (folk, square, modern, ballet)
- Back exercise is important to maintain and improve your posture
Warnings for people with osteoporosis:
- Lift only 20 pounds or less with your arms
- You can lift any amount with your legs
- If the weights you are lifting with your legs are transferred through
your trunk donít lift more than 20 pounds
- Maintain an erect trunk with no twisting or bending
The optimal goal is 30 minutes to an
hour at least four times per week.
Other things to consider:
- Some studies have shown that bone mass will decrease when
exercise training stops. Therefore, for an exercise program to help maintain
healthy bones it needs to be continued.
- It is important to remember that exercise alone cannot prevent bone disease.
You should combine exercise and a well balanced diet along with regular visits
to your doctor if you are at high risk for Osteoporosis.
If you already have a bone disease you should consult your doctor before
attempting these exercises.