October 20th is World Osteoporosis Day. This day serves as a reminder to educate yourself and others.  It’s also about the value of taking care of your body by protecting your bones and muscles from disabling and life-threatening fractures. Certain types of exercise strengthen muscles and bones, while other types improve your balance. Together, they can help reduce pain and prevent falls.

Exercises to Build Stronger Bones

For individuals with osteoporosis, weight-bearing exercises are better because they can build healthy bones. For example, these exercises involve challenging your muscle strength against gravity and putting pressure on your bones. Your bones signal your body to produce added tissue to build stronger bones as a result. If you have osteoporosis and are looking to increase your bone strength, here are some examples of exercises you can benefit from and do right at home:

  • Foot stomps: Foot stomps challenge a crucial area of your body that osteoporosis most commonly affects, such as your hips.
    • While standing, stomp your foot, imagining you are crushing an imaginary can underneath it.
    • Repeat 4 times on one foot, then repeat with the other foot.
  • Bicep curls: You can use either dumbbells weighing between 1 to 5 pounds or a resistance band.
    • Take a dumbbell in each hand. Or step on a resistance band while holding an end in each hand.
    • Pull the bands or weights in toward your chest.
    • Lower your arms back down.
    • Repeat 8 to 12 times. Rest and repeat for a second set, if possible.
  • Shoulder lifts: You can also use weights or a resistance band to perform shoulder lifts.
    • Take a dumbbell in each hand. Or step on a resistance band while holding an end in each hand.
    • Start with your arms down and hands at your sides.
    • Slowly raise your arms out straight in front of you without locking your elbow.
    • Lift to a comfortable height, but no higher than your shoulders.
    • Repeat 8 to 12 times. Rest and repeat for a second set, if possible.
  • Hip leg lifts: This exercise strengthens the muscles around your hips as well as enhances your balance.
    • Start with your feet hip-width apart. Shift your weight to your left foot.
    • Flex your right foot and keep your right leg straight as you lift it to the side, about 6 inches off the ground.
    • Lower your right leg.
    • Repeat the leg lift 8 to 12 times. Return to your starting position and do another set with your left leg.

Celebrate World Osteoporosis Day

Join the National Osteoporosis Foundation and individuals around the globe in raising awareness and resources to promote better bone health! Learn more about preventing fractures, encourage others to check their risk, or share your journey.

Don't let osteoporosis get between you and family time

If you or a loved one are living with osteoporosis, participating in clinical research studies may help. Study volunteers can learn more about their condition and help improve future osteoporosis options. To learn more about osteoporosis studies enrolling here at Women’s Health Care Research, call (858) 505-8672, or visit our website.

Sources:

https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989

https://www.healthline.com/health/managing-osteoporosis/exercises-to-strengthen-your-bones#Exercises-that-build-healthy-bones