Osteoporosis Handout

Exercise and Osteoporosis

Exercise is an important part of managing osteoporosis. While exercise has modest effects on bone density, it helps in several important ways: it can slow bone loss, improve your balance and muscle strength, and reduce your risk of falling. 

What Types of Exercise Should You Do?

1. Weight-Bearing Exercise (aim for 30-40 minutes, 3-4 days per week)

- Walking 

- Stair climbing

- Dancing

- Tai Chi

- Jogging 

2. Strength Training (Resistance Exercise) at least 2 times per week. 

- Lifting weights or using resistance bands

- Exercises using your own body weight (like modified push-ups or squats)

- Aim for 8-12 repetitions of each exercise

3. Balance Exercises 2-3 times per week or even daily. 

You should practice balance exercises 

- Standing on one foot

- Tai Chi

- Yoga (with modifications as needed)

- Heel-to-toe walking

Safety Tips

- Avoid activities with rapid, repetitive, or forceful bending forward at the waist

- Avoid exercises with forceful twisting of your spine

- Be careful with heavy lifting

- Avoid exercises that involve end-range twisting or bending

Other Tips for osteoporosis

- Please take Vitamin D, calcium supplement as instructed.

- No smoking , no excessive alcohol intake. 

- Check home environment.

- If you take Alendronate (Fosamax) must be taken first thing in the morning on an empty stomach with a full glass of plain water (6-8 ounces), at least 30 minutes before any food, beverage, or other medication, and the patient must remain upright for at least 30 minutes after taking it 

Ling Cui Endocrinology Clinic  www.lingmd.com

运动与骨质疏松

为什么运动对骨骼很重要

运动对骨密度的直接提升作用有限，但它在多个方面非常关键：可以减缓骨量流失、改善平衡能力和肌肉力量，并降低跌倒风险。

应该做哪些类型的运动？最佳的运动计划应包括以下三大类活动：

1. 负重运动（Weight-Bearing Exercise）建议每周 3–4 天，每次 30–40 分钟）

• 步行

• 爬楼梯

• 跳舞

• 太极

• 慢跑

  
  

2. 力量训练（阻力训练）建议每周至少 2 次 

• 利用自身体重的训练（如俯卧撑、深蹲）

• 举重或使用弹力带

• 每个动作做 8–12 次重复

  
  

3. 平衡训练 建议每周 2–3 次，甚至每天进行

• 单脚站立

• 太极

• 瑜伽

  
  

重要的安全提示：如果您患有严重骨质疏松，应避免或调整对脊柱压力过大的动作：

• 避免快速、重复或用力的前屈弯腰动作

• 避免脊柱的用力扭转动作

• 谨慎进行重物搬举

  
  

骨质疏松的其他建议

• 请按照医嘱服用维生素 D和钙补充剂。

• 不吸烟，避免过量饮酒。

• 检查并改善居家环境，减少跌倒风险（如清除地面杂物、确保照明充足）。

• 如果您正在服用 Fosamax（福善美）：必须在清晨起床后第一时间、空腹服用，用一整杯（6–8 盎司）白开水送服。服药时间应在任何食物、饮料或其他药物之前至少 30 分钟，且服药后至少保持直立姿势（坐着或站立）30 分钟。

  
  

崔玲内分泌诊所  www.lingmd.com