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What Is Osteoporosis?

Osteoporosis is a condition that causes bones to become weak and brittle. It can lead to broken bones, especially in the hips, spine, and wrist. Osteoporosis is a common condition, affecting millions of people around the world.

There are many things you can do to prevent osteoporosis, including:

  • Eating a healthy diet that includes plenty of calcium and vitamin D

  • Getting regular exercise

  • Not smoking

  • Limiting alcohol

  • Managing your weight

If you have osteoporosis, there are also things you can do to manage the condition and prevent fractures. These include:

  • Taking medication to increase bone density

  • Doing exercises to strengthen your bones

  • Wearing a brace or cast if you have a broken bone

Here are 6 beginner exercises to strengthen bones:

  1. Standing wall push-ups

Standing wall push-ups are a great way to strengthen your bones and muscles. To do a wall push-up, stand facing a wall and place your hands shoulder-width apart on the wall. Bend your elbows and lower your body until your chest touches the wall. Push back up to the starting position.

  1. Chair squats

Chair squats are another great way to strengthen your bones and muscles. To do a chair squat, sit on a chair with your feet flat on the floor and your knees bent at a 90-degree angle. Stand up slowly, keeping your back straight.

  1. Leg lifts

Leg lifts are a great way to strengthen your bones and muscles in your legs. To do a leg lift, lie on your back with your knees bent and your feet flat on the floor. Lift one leg up off the floor and hold it for a few seconds. Lower the leg back down and repeat with the other leg.



4 Knee raises

Knee raises are a great way to strengthen your bones and muscles in your legs. To do a knee raise, lie on your back with your knees bent and your feet flat on the floor. Lift both knees up off the floor and hold them for a few seconds. Lower the knees back down and repeat.

  1. Ankle circles

Ankle circles are a great way to strengthen your bones and muscles in your ankles. To do an ankle circle, sit on a chair with your feet flat on the floor. Rotate your right ankle in a circle, clockwise and then counterclockwise. Repeat with the left ankle.

  1. Shoulder shrugs

Shoulder shrugs are a great way to strengthen your bones and muscles in your shoulders. To do a shoulder shrug, stand with your arms at your sides and your shoulders relaxed. Shrug your shoulders up towards your ears, then lower them back down.



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