Joy Onuorah
Foot stomps
The goal for exercise to reduce osteoporosis is to challenge the key areas of your body that osteoporosis most commonly affects, such as your hips. One way to challenge your hip bones is through foot stomps.
- While standing, stomp your foot, imagining you
are crushing an imaginary can underneath it. - Repeat four times on one foot, then repeat the
exercise on the other foot. - Hold on to a railing or sturdy piece of furniture if you have difficulty maintaining
your balance.
Bicep curls
You can perform bicep curls with either dumbbells weighing between 1 to 5 pounds or a resistance band. They can be performed seated or standing, depending on what you’re most comfortable with.
- Take a dumbbell in each hand. Or step on a
resistance band while holding an end in each hand. - Pull the bands or weights in toward your chest,
watching the bicep muscles on the fronts of your upper arms contract. - Lower your arms to return to your starting position.
- Repeat eight to 12 times. Rest and repeat for a
second set, if possible.
Shoulder lifts
You’ll also need weights or a resistance band to perform shoulder lifts. You can do this exercise from either a standing or seated position.
- Take a dumbbell in each hand. Or step on a
resistance band while holding an end in each hand. - Start with your arms down and hands at your
sides. - Slowly raise your arms out straight in front of
you, but don’t lock your elbow. - Lift to a comfortable height, but no higher than
shoulder level. - Repeat eight to 12 times. Rest and repeat for a
second set, if possible.
Hamstring curls
Hamstring curls strengthen the muscles in the backs of your upper legs. You perform this exercise from a standing position. If necessary, place your hands on a piece of heavy furniture or other sturdy item to improve your balance.
- Stand with your feet shoulder-width apart.
Slightly move back your left foot until only your toes are touching the floor. - Contract the muscles in the back of your left leg
to lift your left heel toward your buttocks. - Slowly control your left foot as you lower it
back to its starting position. - Repeat the exercise between eight and 12 times.
Rest, and repeat the exercise on your right leg.
Hip legs lift
This exercise strengthens the muscles around your hips as well as enhances your balance. Place your hands on a piece of heavy furniture or other sturdy item to improve your balance as needed.
- Start with your feet hip-width apart. Shift your
weight to your left foot. - Flex your right foot and keep your right leg
straight as you lift it to the side, no more than 6 inches off the ground. - Lower your right leg.
- Repeat the leg lift eight to 12 times. Return to
your starting position and do another set using your left leg.
Squats
Squats can strengthen the front of your legs as well as your buttocks. You don’t have to squat deeply for this exercise to be effective.
- Start with your feet hip-width apart. Rest your
hands lightly on a sturdy piece of furniture or counter for balance. - Bend at your knees to slowly squat down. Keep
your back straight and lean slightly forward, feeling your legs working. - Squat only until your thighs are parallel to the
ground. - Tighten your buttocks to return to a standing
position. - Repeat this exercise eight to 12 times.
Ball sits
This exercise can promote balance and strengthen your abdominal muscles. It should be performed with a large exercise ball. You should also have someone with you to act as a “spotter” to help you maintain your balance.
- Sit on the exercise ball with your feet flat on
the floor. - Keep your back as straight as possible while you
maintain your balance. - If you are able, hold your arms out at your
sides, palms facing forward. - Hold the position as long as one minute, if
possible. Stand and rest. Repeat the exercise up to two more times.
Standing on one leg
This exercise promotes greater balance.
- With a sturdy piece of furniture nearby if you
need to grab onto something, stand on one foot for one minute, if possible. - Repeat the balance exercise on your other leg.