Exercises to prevent bone loss

Good Exercise: Running, jogging Weight-training Aerobics 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 don’t 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.

Exercise examples

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.