Exercise can help build strong bones and slow down bone loss & will benefit bones no matter at what age you start.For maximum benefit one should exercise regularly Combine low impact strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine
Weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine.
Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises has low impact, they’re not as helpful for improving bone health as weight-bearing exercises are.
Exercising regularly in childhood and adolescence can ensure that you will reach peak bone density.
Need to participate in weight bearing exercise. For example, walking, dancing, jogging, stair climbing, racquet sports and hiking.
Do not over do or over stress during exercising.
Do not sit in front of computer or TV for longer time
Stabilize/support the joints e.g. OA knee while doing exercise
Do not hold bad postures during exercises as it may lead to further complications
Maintain a proper posture while sitting, standing or doing any activity
Do not walk or run on uneven surfaces
Do not lift heavy objects
Take little breaks while exercising
Avoid sudden sit ups or any exercise that bends your back excessively
Do not do high impact exercises
Avoid twisting activities
Back and shoulder stretch
Shouder blades strengthening
YOGIC MANAGEMENT OF OSTEOPOROSIS
Ek pada pranamasana
Check on your calcium levels ,do exercises regularly and conquer osteoporosis.