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How exercise can cure osteoporosis

1.86K   //    10 Mar 2015, 16:19 IST
Specific exercises are important for curing Osteoporosis

Exercise can help build strong bones and slow down bone loss & will benefit bones no matter at what age you start. For maximum benefit one should exercise regularly and combine low impact strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine.

Weight-bearing exercises – such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports – mainly affect the bones in your legs, hips and lower spine.

Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises are low impact, they're not as helpful for improving bone health as weight-bearing exercises are.

Exercising regularly in childhood and adolescence can ensure that you will reach peak bone density.

You also need to participate in weight bearing exercise. For example: walking, dancing, jogging, stair climbing, racquet sports and hiking.


  • Do not overdo or over stress during exercising.
  • Do not sit in front of computer or TV for longer time
  • Stabilize/support the joints e.g. OA knee while doing exercise
  • Do not hold bad postures during exercises as it may lead to further complications
  • Maintain a proper posture while sitting, standing or while doing any activity
  • Do not walk or run on uneven surfaces
  • Do not lift heavy objects
  • Take little breaks while exercising
  • Avoid sudden sit ups or any exercise that bends your back excessively
  • Do not do high impact exercises
  • Avoid twisting activities

Stretching exercise

  • Triceps stretch
  • Back and shoulder stretch
  • Chest stretch
  • Calf stretch
  • Hams stretch
  • Quads stretch

Strengthening exercise

  • Shoulders
  • Shoulder blades strengthening
  • Biceps
  • Triceps
  • Quadriceps
  • Hamstring
  • Hip flexors
  • Hip extensor
  • Hip abductor
  • Pelvic tilt

Yogic management of osteoporosis

  • Ardha matsyendrasana
  • Ushtrasana
  • Parvatasana-variation
  • Supta pawanmuktasana
  • Supta Udarakarshana
  • Bhujangasana
  • Chaturanga dandasana
  • Tadasana
  • Utkatasana
  • Virabhadrasana-2
  • Ek pada pranamasana

So check on your calcium levels, do exercises regularly and conquer osteoporosis!

Published with permission from BFY Sports and Fitness.

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