Your Osteopenia exercises should include:
Fracture is the greatest danger for anyone with Osteopenia or Osteoporosis. Falls are the main cause of fractures. If you have lost bone density, you need to prevent falls. Balance exercise and coordination exercise are the best ways for you to avoid falling.
Special note: The older you are, the more important it is to do a few minutes of these exercises each day. Remember that we lose 1% of our natural balance every year after age 35. (So do a quick calculation. How much natural balance have you lost so far?).
Some advantages of these exercises:They do not require special equipment, They do not take much time. You can practice a few while going about your daily activities.They are fun and....They work! You can retake the 'balance test' and see your improvement.
Of course you may be wondering if you really need balance or coordination exercise. So here is a short test that will give you your answer. (For safety sake, it is good to ask a friend or relative to be with you during these tests.)
That is it. How did you do on your Osteopenia balance test #!? If you results were 20 seconds , that iis good; 40 is better and 60 seconds shows you shave good balance.
OK. That is the end of the Osteopenia exercises balance tests. 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 1 minute and still keep your balance, then you have good balance. You need only a few minutes reviewing 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 1 minute
threshold. This is important. If your bones are thin and you fall, you are more likely to suffer a fracture so preventing falls is a key to avoiding fractures.
NOTE: 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. See: Yoga Exercise warning
An even safer practice that has been shown to build bone at the same time as increasing your balance is Tai Chi. See: Tai Chi for balance and better bones.
Of course you do not need to take up any formal program. You can just take time and do balance exercise every day..... while brushing your teeth, while waiting in line at the cash register or at the bus station. Just be sure you are near something you can grab if you start to tip over..