What are the best ways to exercise and improve your bone health when you have osteoporosis? Try weight-bearing workouts to build stronger bones. Talk to your doctor and make sure the workout you choose is safe for you. Then give these latest trends a try!in postmenopausal women. The women, who did 45 minutes of tai chi a day, 5 days a week for a year, had a rate offound an increase in bone mineral density in the spine for women who did yoga regularly.
Standing poses like Warrior I and II work the large bones of the hips and legs, while poses like Downward Dog work the wrists, arms, and shoulders. Both the Cobra and Locust poses, which work the back muscles, may preserve the health ofThis classic workout is a great way to boost your bone health. A study of nurses found that walking 4hours a week gave them a 41% lower risk of hip, compared to walking less than an hour a week.
If you're not sure how to get started, book a session with a trainer, who can show you simple moves to do safely.Because your fracture risk is higher than normal, be cautious about trying any exercise with the potential for serious falls, like downhill skiing, ice skating, or inline skating.One final tip: Be patient. The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you haveor are older.
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