Exercises To Boost Bone Density And Improve Quality Of Life

As a sufferer of either osteoporosis or brittle bones, it is important to exercise to help improve or slow down the rate at which bone density decreases. You should seek advise from your physician before starting an exercise program to make sure you are safe to do so but for most people these exercises completed regularly can improve your quality of life.

You should try to do this workout three times a week to get the most benefit out of it but take it at your own pace — maybe starting with once a week as your body adapts to the new activity.

Warm Up

To start the warm up, do some gentle walking around the room or on the treadmill at a very slow pace. Make sure to keep your tummy tight and your shoulders relaxed. You can even do this on the spot. After two minutes, start to increase the height you lift the knees and arms to make it a marching action as opposed to a gentle walk. Continue for a further two minutes and then complete two minutes of side steps. Take two steps to the right and two steps to the left, remembering to take a step wider than shoulder width.

Main Exercises

You need to take caution when completing these exercises because if you fracture easily, you should not use any weight to start with. Seek advice if you are not sure if you should be lifting, with weights or not. All the exercises can be done with or without weight.

1. Wrist curls: Sit on a stable chair and lay your forearm on your upper leg so your wrist is just past your knee with the palms facing upwards. Start with your wrist flat (dumbell in hand) and then curl your fingers up towards you then lower as far as you can and repeat. Repeat 10 times, rest for one minute and repeat another two times.

2. All Fours Walk: Start on all fours with your back straight, slowly move each hand one at a time in a crawling forward motion but keeping the knees stationary. Walk as far as you can, hold for 10 seconds, then slowly crawl back to the start. Repeat three times.

3. Lunges: This is a more challenging exercise so only do this if you are at a low risk of fracture. Start in a standing position with feet shoulder-width apart, step forward with one foot and lower the rear knee to the floor. Hold for two seconds then change legs. Use weight if you are able to complete this too easily.

READ World Osteoporosis Day: Time To Remember Your Bone Health

Cool Down: If you have access to a bike then jump on and turn your legs over for five minutes to cool the legs down. If you dont then walk on the spot or around the gym for 5 minutes.