Osteopenia exercises: balance exercise, coordination exercise
Your Osteopenia exercises should include:
- Balance exercise
- Coordination exercise and
- Bone density exercises.
If you have lost bone density, you need to prevent falls. Balance exercise and coordination exercise are the best ways to prevent falls.
These exercises need no special equipment and you can do a few repetions while going about your day to day activities.
How to know if you need balance exercise or coordination exercise. Test yourself. (For safety sake, it is good to ask a friend or relative to be with you during these tests.)
Do not push yourself. It is better to be SAFE than sorry when testing with balance exercises.
Osteopenia exercises: First balance exercise test:
- Go into the kitchen. Get a straight back chair and a clock. Put your clock where you can see it easily or ask your friend to time you.
Stand next to a counter. Put one hand on the counter and the other on the back of a tall straight back chair. [Be sure that the chair has enough stability that it will not tip if you lean your weight on its back. Use a Windsor chair or ask someone to sit on the chair to weigh it down.]
- Now, check the time. Then bend your left knee a bit so your left foot is
off the floor. Take your hands off the counter and chair so you are standing on one foot. See how long you can stand on one foot
without having to touch anything to keep your balance. If you begin to topple, hold on and then check the clock to see how long you lasted.
Write down how many minutes or seconds you were able to stand during this first balance exercise.
- Now do the same exercise but raise your right foot off the floor. Again,
write down how long you were able to stand on one foot.
Osteopenia exercises: Second balance exercise test
- Do the same thing only this time bend your knee so that your shin is parallel with the floor. Again, time how long you can stand on one foot without touching anything.
- Switch to the other foot. Then put the chair away and get ready for your next exercise.
Osteopenia exercises: Third balance exercise.
- Toe Walking. Go to the far end of the kitchen counter. Now walk to the other
end of the counter on your toes. If you need to touch the counter for balance or come down off your toes, stop. How far did you get before having to stop?
- Heel Walking. Now do the same thing only this time walk on your heels so your toes do not touch the floor.
- Coordination exercise and balance exercise: Cross-over walking. Stand facing the counter. Be sure you are about one foot away for the edge so you can move your feet easily and still grab the counter if you need it for balance. Now walk sideways, crossing your right leg in front of your left until you have gone the length of the counter. If you lose balance, stop and jot down about how far you got. Then come back crossing your left leg in front of your right.
OK. So how did you do? If you had no problem whatsoever with these exercises and were able to hold your foot off the ground for about 10 minutes and still keep your balance, then you have good basic balance. You need only a few minutes doing balance exercise when you do your Osteopenia exercises.
If you had difficulty with any of the exercises, you need practice balance exercise twice a day until you can meet the 10 minute threshold.
You may want to get a book about yoga and use some of the yoga balance exercises, such as the stork or the tree. Just be sure that you do not do any yoga pose
that asks you to bend forward from the waist . Such poses can cause spinal stress fractures in those of us with osteopenia
Of course you do not need to take up yoga or any formal program, you can just take time for balance exercise while working in the kitchen, while brushing your teeth or while waiting in line at the cash register.
Here is a web site that offers information and practical examples of
Osteopenia exercises: testing and improving through coordination exercise. One of the easiest ways to test or improve your coordination is to buy some tennis balls.
For your coordination exercise bounce the ball on the floor and catch it. That's it. You can even do this sitting in a chair.
Another coordination exercise is to play catch with a beach ball. Again, this can be done from a chair until your balance improves. Or you can do it in a swimming pool or lake. Once your balance improves, then you can do this coordination exercise in the back yard or on the sand.
Another good coordination exercise is playing
old fashioned jacks or hitting a ball off a wall or hitting a ball with a bat.
Tai Chi has been shown to improve balance and co-ordination AND
new scientific studies show that it slows bone loss. Tai Chi
can be done in your own home....at your own time.
In one study, researchers found that those doing Tai Chi were more faithful to their exercise program than those who were doing resistance training. Read more about Tai Chi for Osteopenia exercises
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