Top Exercises to Prevent and Treat Osteoporosis: Strengthen Your Bones Today! | Dr. Patricia, MD
Weight-bearing aerobic exercises: Walking, jogging, or running
1. Physical Activity and Your Heart – Types | NHLBI, NIH
www.nhlbi.nih.gov
Dancing 1. Shall we dance? Why we should all be dancing for our bones – Royal Osteoporosis Society
theros.org.uk
Hiking 1. Health Benefits of Hiking – American Hiking Society
americanhiking.org
Climbing stairs 1. Exercising with osteoporosis: Stay active the safe way – Mayo Clinic
www.mayoclinic.org
Tennis, badminton, or squash 1. Playing tennis could help prevent musculoskeletal conditions – News-Medical
www.news-medical.net
Basketball, soccer, or volleyball 1. Exercise and Bone Health – OrthoInfo – AAOS
orthoinfo.aaos.org
Muscle-strengthening exercises: Weightlifting 1. Exercise and Bone Health – OrthoInfo – AAOS
orthoinfo.aaos.org
Resistance band exercises 1. Living with Osteoporosis: 8 Exercises to Strengthen Your Bones – Healthline
www.healthline.com
Yoga 1. Yoga for Osteoporosis: 7 Poses and How to Do Them – Healthline
www.healthline.com
Pilates 1. Osteoporosis: Pilates exercises
theros.org.uk
Tai chi 1. Tai Chi for Osteoporosis: Exercises, Benefits, Outlook – Healthline
www.healthline.com
Important:
Consistency is key: Aim for at least 30 minutes of weight-bearing exercise most days of the week. 1. Walking for good health – Better Health Channel
www.betterhealth.vic.gov.au
Start gradually: If you’re new to exercise, begin slowly and gradually increase the intensity and duration. 1. Understanding the General Adaptation Syndrome and Getting Fit Safely – Fittr
www.fittr.com
Consult your doctor: Before starting any new exercise program, it’s essential to talk to your healthcare provider, especially if you have any underlying health conditions.
Remember: While exercise is crucial, a balanced diet rich in calcium and vitamin D is also essential for bone health.