Osteoporosis can make your bones very brittle. Your bones are prone to injury if it is fragile and brittle. Women are more likely to suffer from osteoporosis rather than men but men can also have osteoporosis too. You can actually prevent this from happening by eating the right kind of foods that are rich in calcium with magnesium and vitamin D. Proper exercise are also very helpful in building strong bones. The best exercise for the bones is working on your upper and lower body muscles. These practices may prevent the onset of osteoporosis. These exercises are recommended only for people with no signs and diagnosis of osteoporosis.

Always check with your doctors before starting any kind of exercises. It is the best to perform these exercises two to three times a week with one day rest for every session. Combination of both upper body and lower body exercises should be done. You may also include weight bearing exercises such as walking, jogging, dancing and climbing stairs.

Bone building exercises are those weight bearing exercises. This may include weight lifting, hiking, jogging, climbing, dancing, aerobics, and other routine exercises that require you to work against the earth’s gravity. Exercises that are not the best for bone building is swimming and plain walking but this exercises are good for the cardiovascular system. Thirty minutes of this weight bearing exercises will not only help your bones but also strengthen your muscles, improve your heart’s health, coordinate your body, and may improve your balance.

For your upper body exercises just start with one to two steps in ten repetitions. You can use bottled water for upper body exercises. Start your exercises gradually for your body to cope up. A lot of gyms and training centers are now offering exercises for individuals who have osteoporosis. These exercises are good and many are encouraged to try this kind of exercises. You can also make a gym at your home by starting in simple and inexpensive equipment for weight training. A set of dumbbells and a weight training bench is a good start. This can help you exercise your every part of your body.

There are simple principles that you can apply to make your exercise routine more effective. Begin your exercise with simple warm up activity. You can follow this by 5 minutes of just stretching. Taking deep breaths are very important, breath at the start of every movement and exhale at the end of the movement. By doing this, you will find that this action will become very natural every time you do your exercise. If you are already suffering from osteoporosis avoid doing weights. Always consult a professional doctor that can attend to your needs. It is much better to do exercises at gym to have an instructor to assist your needs. Assign a particular time each day just for you to exercise. Early morning is a right time to perform some exercises. You may find yourself less distracted by many things at morning.

Jonathan Pitts

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