Osteoporosis occurs when bone density is reduced to the point where bones become weak and brittle. This condition mainly occurs in older adults and women, especially when estrogen levels drop due to menopause, according to the health website Healthline (USA).

In many cases, osteoporosis does not cause any symptoms until a fracture occurs. Therefore, people at high risk should have their bone density checked and take necessary measures when they detect signs of osteoporosis.

To maintain bone health, people with osteoporosis should do the following exercises:

Aerobic

Aerobic exercises that affect the lower half of the body, such as walking and cycling, bring many benefits to the bones, especially the legs and hips. Because when exercising, body weight and intensity will have a moderate impact on the bones, thereby stimulating and helping to increase bone density. Over time, the weak bone condition due to osteoporosis will improve.

Strength training

Strength training is important when it comes to increasing bone density. While healthy people can lift heavy weights, such exercises are not suitable and may even be risky for people with osteoporosis.

Instead, they should exercise with dumbbells, resistance bands, or machines. The weight should be started lightly and gradually increased. One thing to note is to avoid increasing the weight suddenly because it will increase the risk of injury. This exercise is suitable for all muscle groups and bones in the body, from the legs, arms, shoulders to the spine.

Tai Chi

Tai Chi is a gentle martial art with slow, controlled movements that help improve balance. This type of exercise is especially beneficial for people with osteoporosis and the elderly. Tai Chi not only improves balance and reduces the risk of falls, but also strengthens muscles.

Yoga

Many yoga poses have been modified to accommodate people with osteoporosis. Yoga exercises help improve mobility, balance, and strength. However, it is important to avoid poses that require twisting the spine or putting too much pressure on the bones, according to Healthline.