Women who have reached the post-menopausal phase of their lives are at a higher risk of experiencing osteoporosis. However, this disability knows no age; it's not prejudiced either. Out of the 28 million Americans who have osteoporosis, most are women, but there are men in those numbers too. Besides following a healthy lifestyle, there are exercises you can use to help reduce the risk that you join those numbers. Read this instructive article and learn some exercises for heading off osteoporosis!

What Is Osteoporosis?
The word osteoporosis means "porous bone." This disease causes your bones to become weak and brittle, making them more susceptible to fractures. Any bone can be affected, but it's most likely to be the hip, spine or wrist.

Keys to Prevention
Reduce your chances of getting osteoporosis with a combination of making sure you get enough calcium and vitamin D, not smoking, drinking alcohol in moderation and doing exercises on a regular basis. Depending on your risk factors, your doctor may also prescribe a medication to aid in your effort.

Exercises for Osteoporosis Prevention
The best exercises for heading off osteoporosis are strength-training and weight-bearing exercises. Aerobic walking, yoga, Pilates and stretching exercises are also beneficial. Be sure to check with your doctor before you start an exercise regimen.

Stretch Your Lower Back, Hips and Knees
This exercise can be done on the floor or on your bed. Lie down, then pull your left knee up. Put your hands under your knee and gently pull your leg in. Repeat the steps and change legs each time. Start out with doing five repetitions, two or three times each day. Gradually increase the number of repetitions until you're able to perform 20. Finish by pulling both of your knees up to your chest. Hold to the count of six, then slowly rock from side-to-side.

Bridging Exercise
This is another exercise that helps build up the muscles in your back and wards off osteoporosis. This can also be done while lying on the floor or on your bed. Raise your hips and buttocks up four to six inches while keeping the small of your back flat. Hold this pose for the count of six, then lower yourself back down. Repeat this exercise five times. As you get stronger, increase the repetitions by multiples of five until you've reached 20. Do this twice a day to help protect your body against osteoporosis.

Walking
Even simply walking, especially outside where your body can absorb vitamin D from the sun, can help add bone mass. To walk properly, you need to maintain a proper posture. That is, hold your head up; keep your back and neck straight; pull your stomach in and allow your arms to swing freely. To measure the distance you walk every day, you should purchase a pedometer. This device is worn on the waistband. It keeps track of the distance you walk by adding up the steps you take.

Chin Tuck Exercise
Performing the chin tuck exercise can help in osteoporosis prevention. Sit down and hold your head and shoulders straight. While you keep looking straight ahead, gently lower your chin to your neck. Then, place your hands on your thighs to straighten your back. Hold this posture to the count of three. Repeat the steps five times.

Straight Leg Raises
This exercise helps build up the muscles in your abdomen. To perform it, lie on the floor or on your bed. Gently bend one knee and place your foot flat so your back is protected. Then, raise the opposite leg up straight until you feel your back just start to arch. Gently hold your abdomen in and hold your back flat. Hold this position to the count of six. Then, bend your leg and lower it. Exercise each leg five times each. As you gradually progress, increase your repetitions by multiples of fives until you reach 20.

Cheek to Cheek Exercise
While "cheek-to-cheek" sounds like a dancing technique, this exercise actually helps strengthen your buttocks. It's also helpful in heading off osteoporosis. Stand up or sit down, then tighten the muscles in your buttocks and hold that position to the count of six. Relax, then repeat five times. As you progress, increase your repetitions by multiples of five until you reach 20.

Sources:
http://womenshealth.aetna.com/WH/ihtWH/r.WSIHW000/st.48740/t.36358.html
http://www.mayoclinic.com/health/osteoporosis/WO00048&slide=2
http://www.ehealthmd.com/library/osteoporosis/osp_living.html

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