Osteoporosis is a disease that affects the bones in your body. They typically affect the spine, but they can also affect the hips and other bones in the body as well. If your bones begin to lose their strength, your muscles will follow, and soon you'll have a difficult time walking or even just standing. To help build the strength in your bones, you need to eat a proper diet, but exercising will also help with this. Read on for some exercises to help you strengthen your bones and fight against the signs of osteoporosis.
Squats Using Your Body Weight
Stand with your feet hip-width apart and lower yourself into a squatting position, keeping your feet pointed forward. Lower your body as low as you comfortably can, keeping your shoulders in line with your hips. Your knees should be at about a 90-degree angle. Straighten up to the standing position again, then repeat the process. Try to do this exercise using just your own body weight at least 5 times. Add more reps if you can, but don't over-do it. This is a good exercise for your hip strength, but it can also help with to strengthen your lower back as well. Hold onto a chair if you don't have good balance.
Curls With Dumbbells
Sitting in a chair, hold onto a dumbbell that is a low weight (less than 5 lbs.), then holding a dumbbell in one hand and at your side, curl it up towards your shoulder. Lower back down, but don't allow your arm to straighten. Repeat at least 10 times, then work on your other arm. Add heavier dumbbell weights as the exercise becomes easier for you, or add more repetitions.
Leg Lifts With A Fitness Band
Sit in a chair, then using a fitness band around the ankle on one leg and the other side attached to a fixed object in your home, lift your leg from a bent position and lift your leg so it's straight out in front of you and your toes pointed towards the ceiling. Lower your leg to the bent position, but not all the way down to the floor. Repeat lifting the leg so you continue to have tension on the fitness band. Do this for 10 reps, then repeat on the other leg.
If you are living with osteoporosis, it is a condition that can be treated. Talk to your physician about other exercises that can build the strength in your bones to help prevent them from deteriorating.
Exercise can become a family fun time. If you get your entire family involved with an exercise regimen, not only can you get healthy as a family, but you can find the time you need to spend together. With schedules being as crazy as they are in many households, it can be hard to find the time to do anything more than say goodnight and good morning before taking off to take care of the day. My blog will provide you with several ideas that can help you get your entire family involved with an exercise plan that will fit in your schedule and be fun enough for everyone to enjoy.