Any exercise where your legs carry your weight is excellent. This type of exercise includes walking, running, jogging, dancing, climbing stairs, tennis, golfing and aerobics. Postmenopausal women should exercise between three and seven times each week. Weight bearing exercise stops bone mineral loss, especially when combined with daily supplements of calcium and Vitamin D.
Resistance exercise involves moving objects with your body weight. This type of exercise includes weight-training machines, free weights or exercise bands. Resistance exercise strengthens a particular muscle group as well as the bone in that particular area.
If you can improve your balance and coordination, you lessen the risk of taking a fall. Exercises that improve balance and coordination can help you handle a sudden shift of balance. Tai Chi is an excellent exercise to improve both balance and coordination.
Improving posture is very important for those at risk for osteoporosis. Exercises that will help you improve your posture are arm and back extensions and shoulder and abdominal exercise.
Avoiding Falls and Fall Related Injuries
Accidents can and do happen every day. Falls can cause those with osteoporosis to sustain fractures. Follow these simple guidelines to avoid falls and fall related injuries.
Make sure your home is well lit
Wear rubber soled shoes to prevent slipping
Remove any hazards from your home, including throw rugs
Equip your bathroom with handrails and be sure to use them
Use caution when bending, lifting or reaching
Store things that you use frequently in an easy-to-reach place
Medications
Talk to your doctor and discuss what would be the best medications for you. There are a variety of osteoporosis drugs on today’s market and your doctor will be able to recommend the one that is best for you.