Skip to main content
Optum Perks

Osteopenia

Osteopenia

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. Strengthening Exercises Strengthening exercises keep your muscles firm and strong. Start by repeating each exercise 2 to 3 times. Work up to doing each exercise 10 times. Try to do the exercises 2 to 3 times each day. Do all exercises slowly. Mini-squats − Stand up straight in front of a counter and hold on with your hands. Have your feet spread about a foot apart. Bend your knees while keeping your back straight. Hold for 3 to 5 seconds. Return to straight standing position. At first, start by just having a slight bend at the knee. To make it harder, bend your knees deeper or hold the position longer. Do not go any lower than 90 degrees. Standing leg lifts / marching − Hold onto a counter. March in place, holding each leg up for 3 to 5 seconds. Heel raises − Hold onto a counter. If you feel steady, you may do this with your walker in front of a chair. Lift your heels up and rise up onto your toes. Hold for 3 to 5 seconds. Lower yourself back down. Wall push-ups − Stand about 18 inches (45 cm) away from a wall. Place your hands on the wall in front of both shoulders. Keeping your back straight, lean forward by bending your elbows until your face almost touches the wall. Now, straighten the elbows and push your body away from the wall. As this gets easier, try doing a push-up leaning on a counter to put more body weight through your arms. Doing exercise with weights while standing are weight bearing exercises. For example, you can do biceps curls using free weights. Choose a weight that will let you to repeat the exercise 10 times before resting. Work your way up to 3 sets of 10 before raising the weight. If you are not able to do 10 repetitions, you are using too heavy of a weight. Bicep curls using free weights − Stand with your feet about shoulder width apart. Keep your weight equal on both feet. Hold the weights in front of you with your palms facing up. Bend your elbow and slowly move your lower arm towards your chest. Do not move your shoulder. Hold this position for 2 seconds and lower your arm to the starting position. You may exercise both arms at the same time. You can also do this exercise with different hand positions. Try doing this exercise with thumbs pointed up or palms facing down to get all parts of the biceps muscle.

Name

Weight-Bearing Exercises

General

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. Strengthening Exercises Strengthening exercises keep your muscles firm and strong. Start by repeating each exercise 2 to 3 times. Work up to doing each exercise 10 times. Try to do the exercises 2 to 3 times each day. Do all exercises slowly. Mini-squats − Stand up straight in front of a counter and hold on with your hands. Have your feet spread about a foot apart. Bend your knees while keeping your back straight. Hold for 3 to 5 seconds. Return to straight standing position. At first, start by just having a slight bend at the knee. To make it harder, bend your knees deeper or hold the position longer. Do not go any lower than 90 degrees. Standing leg lifts / marching − Hold onto a counter. March in place, holding each leg up for 3 to 5 seconds. Heel raises − Hold onto a counter. If you feel steady, you may do this with your walker in front of a chair. Lift your heels up and rise up onto your toes. Hold for 3 to 5 seconds. Lower yourself back down. Wall push-ups − Stand about 18 inches (45 cm) away from a wall. Place your hands on the wall in front of both shoulders. Keeping your back straight, lean forward by bending your elbows until your face almost touches the wall. Now, straighten the elbows and push your body away from the wall. As this gets easier, try doing a push-up leaning on a counter to put more body weight through your arms. Doing exercise with weights while standing are weight bearing exercises. For example, you can do biceps curls using free weights. Choose a weight that will let you to repeat the exercise 10 times before resting. Work your way up to 3 sets of 10 before raising the weight. If you are not able to do 10 repetitions, you are using too heavy of a weight. Bicep curls using free weights − Stand with your feet about shoulder width apart. Keep your weight equal on both feet. Hold the weights in front of you with your palms facing up. Bend your elbow and slowly move your lower arm towards your chest. Do not move your shoulder. Hold this position for 2 seconds and lower your arm to the starting position. You may exercise both arms at the same time. You can also do this exercise with different hand positions. Try doing this exercise with thumbs pointed up or palms facing down to get all parts of the biceps muscle.

Body systems

Exercise,Neuromuscular and Skeletal,Therapy (Occupational, Physical, Speech, etc)

What are other common names?

Bicep Curls Using Dumbbells,Bicep Curls Using Free Weights,Biceps Curls Using Dumbbells,Biceps Curls Using Free Weights,Climbing Stairs,Counter Push-Ups,Dancing,Elbow Curls Using Dumbbells,Elbow Curls Using Free Weights,Golf,Heel Raises at Counter,Hiking,Jogging,Marching Standing,Mini Squats,Mini-Squats,Partial Squats,Racquet Sports,Standing Leg Lifts,Strength Training Exercises,Strengthening Exercises,Tai Chi,Tennis,Walking,Wall Push-Ups,Wall Squats,Weight Bearing Exercises,Yoga

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider’s advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you.

Copyright

Copyright © 2020 Wolters Kluwer Clinical Drug Information, Inc. and its affiliates and/or licensors. All rights reserved.