Strengthen Your Bones with Exercise!

Top Bone-Building Exercises
These types of exercises are beneficial for people with osteoporosis:

1. Weight-Bearing (Impact)
Exercises What They Are: Activities that make you work against gravity.
Examples: Walking, dancing, low-impact aerobics, and stair climbing.
Benefits: Stimulates bone growth and supports bone density.

Tip: Speak to your Physiotherapist to find impact exercises that are appropriate for you, taking into account any pain, conditions, or past injuries.

2. Strength-Training (Resistance)
Exercises What They Are: Exercises that use resistance to strengthen muscles and bones.
Examples: Weightlifting, resistance bands, or bodyweight moves like squats.
Benefits: Builds muscle around bones, providing protection and support.

Tip: Your Physiotherapist can guide you on how to progress these exercises to continually build strength.

3. Balance and Flexibility Exercises
What They Are: Movements that improve stability and flexibility, helping to reduce fall risk.
Examples: Tai chi, yoga, and specific balance exercises.
Benefits: Enhances coordination and balance, protecting against falls.

Tip: Work with your Physiotherapist to create a balance routine tailored to your needs.

4. Functional Retraining Exercises
What They Are: Exercises that mirror daily movements to make everyday tasks safer and easier.
Examples: Safe bending and lifting techniques, sit-to-stand exercises, and reaching movements.
Benefits: Minimizes strain on bones and joints, making tasks like bending, lifting, and reaching safer.

Tip: Speak to your physiotherapist about how to do these exercises with good spinal alignment, such as hip hinges for safe bending.