Managing Osteoporosis

Osteoporosis often leads to debilitating spinal fractures. In one recent study, though, women who had either osteoporosis or osteopenia — a milder form of bone loss that can progress to osteoporosis — prevented spinal fractures by doing exercises at home for 12 weeks. Here are examples of the types of exercises included in this program:

• On your stomach: Raise one leg a few inches. Hold for up to 10 seconds. Repeat with the other leg, then with both legs at the same time.



• On hands and knees: Raise one arm and hold for up to 10 seconds. Repeat with the other arm, then one leg, then the other leg. Finally, raise one arm and the opposite leg. Repeat with the other arm and leg.