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(Oct 20 was World Osteoporosis Day)

Two kinds of exercises – weight-bearing and resistance – play an important role in osteoporosis prevention. But you need to do them consistently if you want to reap the benefits; exercising infrequently won’t improve your bone health. On the other hand, you don’t need to spend hours at the gym to get results – just 30 minutes a day can boost your bone strength.

Even people who already have osteoporosis can benefit from gentle weight-bearing exercises. If you have osteoporosis and want to begin an exercise programme, it is important that you talk to your doctor about the types that are right for you.

Exercising with weights

When beginning a strength-training programme, start with the lightest weights you can comfortably lift and increase the weight when the exercises become effortless. To do the exercises illustrated here you’ll need a set of portable weights and a sturdy chair. Look for wrist and ankle bands that fasten with Velcro and have pockets for weights – so you can gradually add weight in small amounts as you get stronger.

Use a chair with a firm seat deep enough to touch the back of your knees when you’re sitting with your feet flat on the floor. Since you’ll be performing some exercises using the chair for support, the back should come at least to your waist when you’re standing behind it.

These exercises, from the Fit for Your Life Program of the USDA Human Nutrition Research Center on Aging at Tufts University, should take 20-30 minutes. Do eight slow repetitions with each limb. When you can easily do more repetitions of any exercise, add more weight for that particular exercise.