Twenty-Six Exercises for Osteoporosis, Osteopenia and whole body Osteoarthritis
Single-leg stand: Stand on one leg with the other leg bent at the knee and your hand on a chair for support. Hold for 30 seconds, then repeat on the other side. Do 2-3 sets of 10-15 repetitions per leg.
Tandem walking: Place one foot in front of the other and walk heel-to-toe. Try to walk for 10-15 steps without losing your balance. Repeat 2-3 times.
Aerobic exercises
Walking: Walking is a great way to weight-bear and improve bone density. Aim for at least 30 minutes of moderate-intensity walking most days of the week.
Dancing: Dancing is another fun way to get your heart rate up and weight-bear. Choose a type of dance that you enjoy and try to do it for at least 30 minutes most days of the week.
Swimming: Swimming is a low-impact exercise that is easy on your joints and can help to improve your bone density. Aim to swim for at least 30 minutes most days of the week.
Strengthening exercises
Chair squats: Stand with your feet shoulder-width apart and hold onto a chair for support. Slowly lower your body down as if you were sitting in a chair, then stand back up. Repeat 10-15 times.
Arm raises: Sit or stand with your arms at your sides. Slowly raise your arms overhead, then lower them back down. Repeat 10-15 times.
Bicep curls: Stand or sit with your arms bent at your sides and your palms facing forward. Hold a weight in each hand and slowly curl the weights up towards your shoulders, then lower them back down. Repeat 10-15 times.
Tricep extensions: Stand or sit with your arms bent at your elbows and your palms facing up. Hold a weight in each hand and slowly extend your arms behind you, then bring them back to your shoulders. Repeat 10-15 times.
Leg extensions: Lie on your back with your legs extended straight up in the air. Hold a weight in each ankle and slowly lower your legs down towards the floor, then raise them back up. Repeat 10-15 times.
Hamstring curls: Lie on your back with your knees bent and your feet flat on the floor. Hold a weight in each ankle and slowly curl your heels towards your buttocks, then lower them back down. Repeat 10-15 times.
Back extensions: Lie on your stomach with your arms extended overhead and your palms facing down. Slowly lift your chest and upper body off the floor, then lower back down. Repeat 10-15 times.
Flexibility exercises
Hamstring stretch: Sit on the floor with your legs extended straight out in front of you. Reach towards your toes, hold for 30 seconds, then relax. Repeat 2-3 times.
Quadriceps stretch: Stand with your back against a wall and bend one leg behind you, grabbing your ankle and pulling your heel towards your buttocks. Hold for 30 seconds, then repeat on the other side. Do 2-3 times per leg.
Calf stretch: Stand facing a wall with your hands shoulder-width apart on the wall. Step one leg back and keep your heel on the floor. Lean into the wall until you feel a stretch in your calf. Hold for 30 seconds, then repeat on the other side. Do 2-3 times per leg.