Here are four types of physical exercise such as people with osteoporosis may be explained Dr Tanya TM Rotikan, Sp KO, from the Faculty of medicine:1. Walk regularly with a speed of approximately 4.5 km (4 mph) per hour for 50 minutes, 5 times a week.
2. Exercising muscle strength. Perform weight-bearing exercise with little or Dumbell exercise machine. Weight training especially emphasized to the pelvic region, thighs, back, arms, wrists, and shoulders.
3. Doing exercises to improve body balance and agility.
4. Perform back extension exercises. Exercises performed with his back arched in a sufficient degree of safety. This exercise can be done by sitting in a chair. This exercise is in contrast to dorsal flexion movement, which is to be avoided.
Exercises not to do people with osteoporosis:
1. Exercises that give shape and loading on the spine because it can lead to fractures in the spine segment. In other words, do not jump, hard impact aerobics (high impact), jogging, or running.
2. Bending forward from the waist with a curved back (spinal flexion) because it can cause damage to the vertebrae. For example, sit ups, crunches, rowing, reach your toes.
3. Sports are easily cause falls, such as gymnastics or trampoline stools. Do not practice on the floor is slippery.
4. Moving the leg to the side or cross body by using the load (abduction and adduction). Already weak hip fracture easily due to this movement
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