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Effective Exercises to Prevent Osteoporosis

Osteoporosis exercises
Effective Exercises to Prevent Osteoporosis (by Sportsperformance Physiotherapy)

Regular weight-bearing and muscle-strengthening exercises are beneficial at all ages and important for maintaining strong bones and muscles. Learn about the exercise to prevent Osteoporosis.

1. Lunges

  • This exercise targets the legs and core and works for all the major muscle groups in the lower body, such as the quadriceps, hamstrings, glutes and calves.
  • To increase the difficulty, you can add a jump or pulse at the bottom of each lunge.
  • Use dumbbells or a barbell for extra challenge. Doing lunges with added weight will challenge your muscle groups and help build strength faster.

Osteoporosis exercises-weighted-squat


2. Shoulder Extensions with Resistance Bands

  • This can help strengthens the back and shoulders. It also helps to improve posture and lower back pain.
  • Stand on an elastic exercise band with feet hip-width apart., hold the ends in each hand
  • Raise your arms above your head and outward until they reach shoulder height. Slowly lower your arms back to the starting position.

Osteoporosis exercises-lunges


3. Weighted Squat

  • Strengthens hips, legs, and core
  • Stand shoulder-width apart, bend your knees while keep your back straight.
  • Lower your body until your thighs are parallel to the ground, then return to the starting position
  • Add arm motions while doing squats for even more muscle engagement

Osteoporosis exercises-shoulder-extensions


4. Back Extensions

  • Lie on your stomach and lift your chest using your core and shoulders off the floor
  • Keep your head and neck neutral to avoid strain or tension
  • Take rest between sets for recovery before repeating again

Osteoporosis exercises-back-extensions

 

*Reminder: As you age you need to ensure that the exercise is appropriate to your level of fitness. If you have osteoporosis or spinal fractures you need to be cautious when doing activities that could lead to injury and you should have professional guidance when setting up a regular fitness routine.

If you experience any injuries or need to restore optimal physical health, you should make an appointment to seek advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

 

#WorldOsteoporosisDay #NoMoreBrokenBones #BoneHealthAwareness #MoveForYourBones #世界骨質疏鬆日

 

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