Engaging in weight-bearing activities like brisk walking is highly effective for bolstering bone density and enhancing overall strength.

Resistance exercises using free weights or resistance bands help strengthen muscles and bones. Focus on the major muscle groups, including the legs, hips, back, and arms.

This low-impact exercise improves balance, flexibility, and strength, which can reduce the risk of falls and fractures.

Certain yoga poses can improve posture, balance, and flexibility. However, it's essential to practice under the guidance of an instructor who understands the needs of individuals with osteoporosis.

Pilates exercises can help strengthen the core muscles, improve posture, and enhance balance.

Cycling is a low-impact aerobic exercise that's gentle on the joints and can be suitable for those with osteoporosis.

Low-impact aerobic activities like swimming and water aerobics can improve cardiovascular health without putting too much stress on the bones.

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This is an archive article published on October 20, 2023

7 exercises that are beneficial for those suffering from osteoporosis

World Osteoporosis Day: Experts emphasise the significance of weight-bearing and muscle-strengthening exercises for enhancing bone density and reducing the likelihood of fractures. Here are 7 exercises beneficial for those suffering from osteoporosis.

osteoporosis, exercises for osteoporosis, osteoporosis management

While medicines and dietary supplements can decelerate the loss of bone mass caused due to osteoporosis, incorporating regular exercise is equally imperative to fortify your muscles. (Source: Freepik)

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Ordinarily, your bones possess the density and strength needed to bear your weight and absorb various forms of impact. As you grow older, your bones naturally undergo a reduction in density and a diminished capacity for self-renewal or regrowth. In cases of osteoporosis, your bones become significantly more fragile and weaker than they should be.

A research study published in the National Library of Medicine reveals that osteoporosis affects over 200 million individuals, and its prevalence increases as you age. It is more prevalent in females than males, with percentages ranging from 2% to 8% for males and 9% to 38% for females in developed regions.

While medicines and dietary supplements can decelerate the loss of bone mass, incorporating regular exercise is equally imperative to fortify your muscles.

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Dr Debashish Chanda, lead consultant at the Department of Orthopedics, CK Birla Hospital in Gurugram, emphasises the significance of weight-bearing and muscle-strengthening exercises for enhancing bone density and reducing the likelihood of fractures.

Here are seven exercises, recommended by the expert, that can be beneficial for individuals dealing with osteoporosis:

01
Walking
Engaging in weight-bearing activities like brisk walking is highly effective for bolstering bone density and enhancing overall strength.
02
Strength Training
Resistance exercises using free weights or resistance bands help strengthen muscles and bones. Focus on the major muscle groups, including the legs, hips, back, and arms.
03
Tai Chi
This low-impact exercise improves balance, flexibility, and strength, which can reduce the risk of falls and fractures.
04
Yoga
Certain yoga poses can improve posture, balance, and flexibility. However, it's essential to practice under the guidance of an instructor who understands the needs of individuals with osteoporosis.
05
Pilates
Pilates exercises can help strengthen the core muscles, improve posture, and enhance balance.
06
Cycling
Cycling is a low-impact aerobic exercise that's gentle on the joints and can be suitable for those with osteoporosis.
07
Aerobic Exercises
Low-impact aerobic activities like swimming and water aerobics can improve cardiovascular health without putting too much stress on the bones.

ALSO READ | Ageing and bone health: Understanding the connection

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