An effective osteoporosis prevention program should include daily
weight-bearing activities as well as strength training two or three
times per week.
Weight bearing means that your bones are bearing the weight of your
body. The pressure on the bones encourages them to increase
density. Any activity where you are on your feet qualifies as
weight bearing. Here a few activities to try:
- Bocce Ball
Strength training has also been shown to improve bone
density. You can strength train in any of the following ways.
- Weight Machines
The following exercises qualify as both strength training and weight
bearing. You can do them at home twice a week.
1. Stand in front of a chair with your feet shoulder-width apart.
2. Keeping your head and torso upright, lower down slowly until you are
3. Stand back up. Repeat for 10-15 reps.
March in Place
1. Stand next to the kitchen counter with one hand on it.
2. Lift one knee up until it is about hip height.
3. Lower that leg back down.
4. Lift up the other knee. Alternate legs and do
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