Because osteoporosis is a weakening of the bones, it is important to exercise to keep your bones healthy. Some good exercises to perform are as follows:
For these exercises you will need a chair and arm weights. Use arm weights instead of dumb bells for a lower impact workout that is still effective. This workout should take about 30 minutes to complete. The workout should be done around 3 times per week on non consecutive days.
This exercise involves the slow rising up onto the toes and returning back down to your heels. Hold on to the back of a chair while doing this until you feel more comfortable with your balance. If this is too hard to perform, try bending one of your legs at the knee and rising to the toes and back down to the heel on just one foot at a time.
Work out your biceps
Exercise your biceps by sitting in the chair with your back flat against the back of the chair. Wearing arm weights, let your arms drop down to your sides. Using one arm at a time, lift one weighted arm to your shoulder without moving the upper part of the arm. Lower the arm back down slowly, and repeat with the other arm. Raise and lower each arm alternately doing 8 repetitions on each arm.
Work out your triceps
Exercise the upper part of your arms, your triceps by starting in the same position you sat in to work out your biceps. Sit with your back against the back of the chair with your knees bent and your feet flat on the floor in front of you. With the same arm weights attached to your wrists, bring both of your hands in fists up to the front of your chest, with your elbows pointed out to the sides of you. Using one arm at a time, lift one arm, bent, above your head. When the bent arm is above your head, slowly straighten it. Lower slowly back down to the arm’s original position, and repeat the same motion with your other arm. Alternate the motion with different arms and do 8 repetitions with each arm.
Exercise your hip abductors.
Holding on to the back of the chair, and using ankle weights on your ankles. Stand with your feet together and your hands on the back of the chair. Keeping your legs straight, lift and extend one leg straight out to the side of you, keeping your leg and toes pointed to the front of you. Raise your leg only around 2 feet off of the ground, but not too high. Slowly lower your leg back to it’s original position. Repeat the same motion with the other leg, raising it out to the opposite side and lowering. Alternate legs and repeat each leg raise 8 times per side.
Work your knee extensors
Sit in the chair with your back against the back of the chair and your knees bent with your feet flat on the floor in front of you. Wearing the ankle weights, raise one foot forward in front of you until your leg is extended straight.