It’s October 20, which means it’s World Osteoporosis Day! If you don’t know about osteoporosis, it’s a bone disease that causes bones to become weak and brittle. People with osteoporosis have less bone mass and strength, causing painful fractures often occurring in the wrist, hip, and spine. In the United States, approximately 10 million people 50 years and older have osteoporosis. Below, learn five exercises to build stronger bones and prevent osteoporosis.

Brisk walks

Did you know that brisk walking is a great workout to strengthen your bones? Even walking 10 minutes a day can give you many health benefits besides stronger bones, such as reducing heart disease, diabetes, and many types of cancers. Start by walking with good posture, walk slowly as a warm up, speed up to brisk walk, and finalize your walk with a cool down by slowing your walk speed.

Bicep curls

Bicep curls aren’t just for heavy lifting. You can easily do some bicep curls with five-pound dumbbells or a resistance band. You can also do them while sitting down in a chair, wheelchair, or exercise ball. To do a bicep curl, take each dumbbell (or each side of the resistance band) in each hand, and pull in toward your chest. Lower your arms to your sides near your thighs and repeat about 10 times for a short bone-strengthening workout.

Dancing

Dancing can be a fun form of exercise that improves your bone density. You can dance to music at home for a few minutes or follow dance workout videos online. Step aerobics and Zumba are great for osteoporosis.

Yoga – Mountain Pose

In general, practicing yoga is a calming yet effective workout. Some poses are very easy and certain poses are great for strengthening your bones. The yoga pose called Mountain Pose is easy and osteoporosis-friendly. To do the mountain pose, simple stand up straight with your shoulders relaxed, abs engaged, tailbone slightly tucked, and your palms facing up with your fingers spread. Take five to 10 deep breaths while standing in the pose and feel rejuvenated afterwards.

Tai chi – Rising and Sinking Warmup

Tai chi is a relaxing martial art that requires slow movements. Tai chi’s slow movements aid in strengthening your bones. Try a warmup for beginners called Rising and Sinking. Stand up with your knees slightly bent and your feet at shoulder width apart. To do the rising warmup, inhale while softly and slowly raising both of your arms to shoulder level. To do the sinking warmup, exhale while gently lower your arms in front of you with your palms facing down. Repeat the rising and falling motion slowly a few times and enjoy feeling stronger with two simple tai chi movements.

Visit an Orthopedist at Doral Health & Wellness

Make sure your bones are healthy by scheduling an appointment with a highly-trained, dedicated orthopedist. At Doral Health & Wellness, our orthopedists diagnose and treat bone and joint pain, muscle pulls, torn ligaments, and breaks.  Call 718-DORAL-55 to schedule an appointment today with an experienced orthopedist to improve your bone health.