Last updated 27/12/2023 by The pain clinics - Interdisciplinary Health

5 exercises for osteoporosis

The bone strength and bone density in the skeleton become weaker as we get older. 90% of bone density is produced until we are 18-20 years of age. Research has shown that it is never too late to start exercising that can prevent or prevent osteoporosis - preferably in combination with calcium supplements or similar bone-strengthening supplements. Here are 5 exercises for osteoporosis. Exercises, workouts and exercise for osteoporosis must be adapted to the individual's bone health and medical history. Please share via our Facebook page with someone you know who is affected.

In combination with these exercises, we recommend that you increase your daily movement, for example in the form of walks in rough terrain or swimming. If you already have a proven diagnosis, we recommend that you check with your clinician (doctor, chiropractor, physiotherapist or similar) whether these exercises are suitable for you. We point out that there is no 'gold standard' for training against osteoporosis and that the training must be adapted to your fracture risk, age, muscle strength, mobility, fitness, walking, balance and coordination. Exercises against osteoporosis can be divided into low-load and high-load training. The truth is that all training makes you better suited for osteoporosis - the trick is just that you have to adapt to your own ability.

1. Ellipse machine

This is a low-load exercise that is gentle on the legs and body in general - at the same time as it is an effective exercise machine. It does not provide shock loads in the same way as running on a treadmill or jogging outdoors and can thus be a good alternative for those with proven osteoporosis. The exercise is performed - depending on your health - about 15-45 minutes, 3-4 times a week. Adapt to your own circumstances and work your way forward gradually - this way it will be fun to train.

2. Take a walk

If you have proven osteoporosis - then you unfortunately also have an increased risk of fractures in the event of a fall or the like. Walking on a treadmill or outdoors is thus an excellent form of exercise that improves coordination, balance, blood circulation and strength. Try to go for a walk every single day - you will get a lot of positive out of this, in the form of more energy and better health. Feel free to bring a friend with you if you are traveling in nature or terrain that can be a little difficult to walk in. A training partner can also make it easier to stick to the regular training routine.

3. Custom aerobics (eg water aerobics)

Custom aerobics in water or on land can be excellent training for those affected by osteoporosis due to its low impact load. Water aerobics in the hot water pool can also be an excellent form of exercise if you are affected rheumatoid arthritis or osteoarthritis. Another advantage is that it is a very social form of training where one can meet like-minded people in the same situation.

4. Tai Chi

Tai Chi is basically defined as a soft martial art that has a lot of focus on coordination, balance and controlled movements. In modern times, this form of exercise has been widely used with the intention of lowering stress levels and increasing body control over muscles and joints. This form of exercise is normally performed in groups and is excellent if you have demonstrated osteoporosis, as it can, among other things, reduce the chance of falls and fractures.

5. Workout with elastic or elastic band

Knit or elastic exercise bands can be a good alternative to training with free weights or apparatus. Elastic can be used to train most parts of the body. Here are an example that shows how to do side outcomes with elastic:

Video: Side outcome w / elastic

Recommended products for this exercise routine:

Read more: Training elastics - Complete set with 6x different opponents

Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.

NEXT PAGE: - Osteoarthritis (Osteoarthritis)? You should know this!

Also read: - AU! Is it Late Inflammation or Late Injury?

Also read: - 8 good advice and measures against sciatica and sciatica

Popular article: - New Alzheimer's treatment restores full memory function!

Also read: - 4 Clothes Exercises against Stiff Back

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

- Do you want more information or have questions? Ask our qualified health care provider directly (free of charge) via oursFacebook Page or via our “ASK - GET ANSWER!"-column.

VONDT.net - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can answer their questions about musculoskeletal health problems - completely anonymously if they want to.

Please support our work by following us and sharing our articles on social media:

- Please follow Vondt.net on YOUTUBE

(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

- Please follow Vondt.net on FACEBOOK

(We try to respond to all messages and questions within 24 hours. We can also help you tell you which exercises are right for your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us at day for a friendly conversation)

Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.