People over the age of 60 can also benefit from regular weight-bearing exercise. This can include brisk walking, keep-fit classes or a game of tennis. Swimming and cycling aren't weight-bearing exercises, however. Read more about physical activity guidelines for older adults. Resistance exercises use muscle strength, where the action of the tendons pulling on the bones boosts bone strength.
Examples include press-ups, weightlifting or using weight equipment at a gym. If you've recently joined a gym or have not been for a while, your gym will probably offer you an induction.
This involves being shown how to use the equipment and having exercise techniques recommended to you. Always ask an instructor for help if you're not sure how to use a piece of gym equipment or how to do a particular exercise. Read more about exercise and bone health. Eating a healthy, balanced diet is recommended for everyone.
It can help prevent many serious health conditions, including heart disease, diabetes and many forms of cancer, as well as osteoporosis. Calcium is important for maintaining bone health. Adults need mg a day, which you should be able to get from your daily diet. For example, take a deep breath in, then breathe out slowly as you lift the weight; breathe in as you lower the weight. Do not hold your breath while lifting or lowering the weight. You should need to use strong effort when lifting the weights in these exercises, but remember to stay within a range of movement that does not cause you pain.
After you have completed all the exercises in the sequence, gently stretch, in turn, all of the muscles you have just worked. Do these resistance exercises on 3 days of the week, always allowing a non-weight training day between weight-training days, so that your muscles can recover. Do not increase the weight that you lift until you can easily complete the 8th repetition of an exercise. Gradually add enough weight to challenge your muscles, so that it feels hard or very hard to complete the repetitions.
When you can lift a weight 8—15 times, then add more weight to challenge your muscles again. Repeating this process will help build strength. Talk to your doctor or a qualified fitness professional to make sure your exercise programme is right for you.
Wear ankle weights for this exercise if you can comfortably support the weight. Rest both hands on the back of your chair for balance. Lift your heels and rise up on the toes of both feet, hold, then slowly lower your heels. As you become stronger, you can rise up on one foot at a time, while you hold your other foot slightly off the ground. Bend one knee and slowly lift this foot backwards, off the ground, while keeping the thigh of this leg still. Try to reach your foot towards the back of your thigh, hold, then slowly lower your foot to the ground.
Repeat for the other leg. Bend forward at the waist so that your torso is leaning towards your chair at about 45 degrees. Slowly lift one leg backwards while keeping your knee straight. Lift as high as you can without losing balance and without bending further forward. Hold, then slowly lower your leg.
Stand side-on to the back of your chair, resting one hand on the back of the chair for support. Raise one knee towards your chest with your leg bent. Keep your back and waist and other leg straight.
Lift one leg slowly to the side with your knee straight. Hold as high as possible without losing your balance, then slowly lower to the ground. Sit on your chair with good upright posture, your bottom against the back of the chair and your feet flat on the floor. Now hold onto the sides of the seat for balance and slide your bottom forward towards the front of the seat. Rest your shoulders against the back of the chair for support. Slowly raise both legs cm off the ground with your knees straight and your feet together.
Hold, then slowly lower your feet to the ground. Hold onto the sides of the seat for balance. Raise one foot slowly forward, aiming to straighten your knee as much as possible, while keeping your thigh on the chair. Wear wrist weights for this exercise if you can comfortably support the weight.
Sit on your chair with good upright posture, your bottom against the back of the seat and your feet flat on the floor. Hold, then slowly lower your hands to your sides by retracing the same large circle. Raise both arms either side of your head, with elbows slightly bent. Bend one elbow so that your wrist moves down behind your head to the base of your neck avoid bending your head forwards.
Hold, then slowly raise your wrist to be level with your opposite wrist. Repeat for the other arm. Rest your hands on either side of the seat. Bend the elbow of one arm to raise your hand towards your shoulder.
Hold, then slowly lower your hand. Author: myDr. Osteoporosis Australia. Updated April Therapeutic Guidelines. Osteoporosis and minimal-trauma fracture. Amended Dec Regular exercise is an essential part of any osteoporosis treatment program.
See your doctor before starting a new exercise program. Physiotherapists and other exercise professionals can give you expert guidance. Always start your exercise program at a low level and progress slowly. Exercise that is too vigorous too quickly may increase your risk of injury, including fractures. Also, consult your doctor or a dietitian about ways to increase the amount of calcium, vitamin D and other important nutrients in your diet.
They may advise you to use supplements. Avoid smoking and excessive alcohol, which are bad for your bones. This page has been produced in consultation with and approved by:. The abdominal muscles support the trunk, allow movement and hold organs in place by regulating internal abdominal pressure. Engaging in an individual physical activity to benefit only yourself, away from family or community, may be seen as inappropriate or selfish.
Acromegaly is caused by an excess of growth hormone in adults, which causes the overgrowth of bones in the face, hands, feet and internal organs. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment.
Exercise can prevent age-related changes to muscles, bones and joints and can reverse these changes too. Content on this website is provided for information purposes only.
Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content.
Bones muscles and joints. Home Bones muscles and joints. Osteoporosis and exercise. Actions for this page Listen Print. Summary Read the full fact sheet. On this page.
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