# Bone Strengthening Exercises at Home: 3 Best for Osteoporosis ![](https://i.imgur.com/2jdjelS.jpg) Are you suffering from Osteoporosis? Don't worry! Perform these bone strengthening exercises at home for better bone health. Osteoporosis is a bone disease that usually occurs in old people; that makes bones weak and brittle, leading to easy fractures. It results in a lower range of motion, pain in joints while making movement, stiffness, and more. In short, it makes your life uncomfortable and stops you from performing the activities you like. Keeping that in mind, the best [Orthopedic Doctor in Pune](https://www.draashisharbat.com/) suggested some exercises that can help strengthen bones and muscles. Furthermore, it also helps to regain the range of motion, reduce pain, stiffness, and more, and helps you live a comfortable life. So, without waiting any further, let's get started with the bone-strengthening exercises at home. # 3 Bone Strengthening Exercises at Home Exercises are best to improve the overall health condition of the body, especially bones. It can help to make the bones strong, dense, flexible, and healthy, which can help to prevent bone disease. However, as we know, Osteoporosis often occurs in old age people, so today, we primarily focus on bone-strengthening exercises for seniors. However, that doesn't mean younger ones need not perform it; it'll benefit all, regardless of age. Below are the core exercises for Osteoporosis to improve overall bone health, including: #1. **Squats** The squat is considered a compound movement, meaning it can benefit more in less time. In simple terms, the squat is an exercise that works on several muscle groups (glutes and quadriceps) across different joints, especially the hip and knee joints. It can benefit in making the bones strong and flexible and improving the range of motion. Furthermore, it also helps to strengthen the front of your legs and buttocks, also as the muscles that support the knee and hip joints. *Professional advice is to do 20-30 squats a day in different reps if you're just starting out and increase it with time (depending on your ability).* #2. **One-leg Stand** Research states that standing on one leg for less than 10 seconds can be an indication of weaker bone. Moreover, the research also states that people who can't do this are at high risk of hip fracture in the future or other hip problems. Therefore, it is essential to perform a one-leg stand regularly, regardless of the time or place. It can improve balance and stability and reduce the risk of a joint fracture in the future. In addition, it can also benefit in [increasing bone density](https://www.draashisharbat.com/increase-bone-density-naturally/) and can be considered as strength training for bone density workouts. *Professionals suggest doing at least 2-3 minutes a day (may not do at one time) to prevent falls.* #3. **Jumping Jacks** Jumping jack is another compound movement that involves several muscles and joints at a single time. It provides several benefits to the body other than making bones stronger, including: * Improves cardiovascular fitness. * Build leg strength (muscles and bones). * Burn calories rapidly. * Increase bone density. * Improve mobility. A study in the American Journal of Health Promotion states that jumping 10-20 times a day can benefit the bones more than walking or jogging for several minutes. *However, the professional states to do at least 20-40 jumping jacks a day and 3 times a week to increase bone density and build stronger bones.* Hence, these are the best bone strengthening exercises at home that can prevent or help in Osteoporosis. If you need to consult a professional to get a personalized exercise routine, you should consult the best Joint Replacement Surgeon in Pune. # Conclusion Osteoporosis is a common bone disease in old age people, especially women. It makes their life uncomfortable and stops them from doing regular activities. People suffering from it notice the symptoms, including chronic pain, stiffness, and lower range of motion in the affected joint. So, to eliminate the symptoms, we've discussed the best core exercises for Osteoporosis (in the above sections). However, it is recommended to consult a doctor to get a proper diagnosis and ask for a personalized workout routine (depending on your condition).
Last changed by  
 
Dr Ashish Arbat
Dr. Aashish Arbat is the best knee replacement surgeon in Pune, Maharashtra… who successfully introduced Bone Conserving Total Knee Replacement Surgery.
208

Read more

What causes swelling after hip replacement

Swelling after hip replacement surgery can be concerning and uncomfortable. Discover the causes and solutions to manage this common post-operative issue effectively. Let's explore the different factors What causes swelling after hip replacement and discuss the steps you can take to alleviate it. Understanding Foot Swelling After Hip Replacement DVT ( Deep Vein thrombosis) can swell the foot after the hip replacement. That's why my foot is swollen after hip replacement. It is a blood clot that happens in the deep vein. It can occur due to decreased blood circulation and activity after the surgery. In some cases, inflammation also can be the reason for foot swelling after hip replacement surgery. What Causes Swelling After Hip Replacement & Its Complications Swelling is one of the most common hip replacement swelling complications after hip replacement surgery. However, it can lead to some other complications that become reason for What causes swelling after hip replacement. Such as DVT, delay in healing, and increased infection risk. Physical therapy and medication can prevent swelling after hip replacement surgery. You Might Refer Reading: Joint Replacement Surgeon in Pune

4/25/2023
Risks of Delaying Knee Replacement Surgery

Knee replacement surgery or knee arthroplasty is performed at time, when severe pain occurs… and the pain is not responding to medicine… Some patients have been notified delaying knee replacement surgery… because of the fear of procedure or concerns about the recovery process. But one should not delay the knee replacement surgery procedure… as it includes lots of high potential risks… Note: The longer patients wait to have knee surgery… the more complicated the surgery become… Below Find How Knee Replacement Procedure Become More Complex Onto Delaying It… The knee become deformed and hence get harder to replace

12/17/2022
3 Benefits of Knee Replacement Surgery that You can Except After It

The benefits of knee replacement surgery include relief from arthritis, pain, and other symptoms related to knee problems. In other words, it's a great choice for those who want to feel better, be more active, and improve their quality of life if they suffer from a severe knee problem, especially arthritis. Furthermore, this surgery also helps prevent damage to the knee joint and further wear and tear on the bones. In this surgery, the best Joint Replacement Surgeon in Maharashtra replaces the affected knee joint with an artificial implant. The artificial implant can be made up of metal, ceramic, or plastic. This implant provides support to the knee joint for better movement.

10/27/2022
Read more from Dr Ashish Arbat
Published on HackMD