Ten osteoporosis exercisesExercise to prevent osteoporosis or correctOsteoporosis exercises follow for persons who are suffering from condition. But the movements are also good exercises to prevent osteoporosis. Following the exercises for osteoporosis is a list of activities that can help prevent or correct osteoporosis, for different levels of preparedness (Mild, Moderate, Advanced) Click for our umbrella page, benefits of exercise for osteoporosis Click for our pages on exercises to prevent osteoporosis The following movements should be done 2 - 3x weekly, rest days in between, 1 - 3 sets, 6 - 15 repetitions. Start low, fewer sets and reps. Add both as you can. Where applicable, use weights - hand weights, wrist weights, ankle weights, food cans, weight vests - if you can. Increase weight when you cant. If you can do movements in a gym, with all of its equipage, great. If you have home gym equipment, just as well. Note: you will have to increase intensity/weights to progress or even maintain what you have. Ten good osteoporosis exercises1) Heal raises. For muscles & bones about the feet, ankles and shins.
2) Curls. For muscles & bones about the hands, wrists, forearms, upper arms)
3) Triceps. Tricep exetensions. For muscles & bones about the forearm & upper arms.
4) Hip extensions. For muscles and bones about the legs & hips.
5) Leg extensions. For muscles & bones about the knees and thighs.
6) Full leg extensions. For muscles & bones about the leg & hips.
7) Back leg extensions. For muscles & bones about the back legs, buttocks, hip.
8) Shoulder presses. Raise and lower hands. Use wrist weights, food cans or hand weights. For muscles and bones about the upper chest, shoulders, triceps.
9) Hip flexors. For muscles & bones about the upper thighs & hips.
10) Knee flexors. For muscles & bones about the hamstrings.
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