How to Do Water Aerobics With Osteoporosis
As you age, your bones can lose mass, which can lead to fractures and broken bones. By maintaining a regular exercise routine even if you've been diagnosed with osteoporosis, you can help strengthen bones to prevent fractures and other injuries. Water aerobics is a great way to increase bone density without straining muscles or causing injury.
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Instructions
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How to Do Water Aerobics with Osteoporosis
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Stretch before entering the water. You should stretch leg and arm muscles, back and shoulders and other muscles to prevent cramping or soreness after a workout.
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Enter the exercise pool. Slowly walk back and forth for at least ten minutes. Water resistance will help you build muscle which allows you to increase bone density.
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Stand up straight and lift your right leg. Use your left leg for support. Lower your right leg and repeat 10 times. If you need additional support, lean against the wall of the pool. Switch legs and repeat exercise using your left leg 10 times.
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Stand with your arms to your side. Extend your right arm and push away from your body. Lower your arm and repeat 10 times. Repeat this exercise with your left arm. For added resistance, use water resistant dumbbells made specifically for water aerobics.
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Hold on to the side of the pool. Kick both legs in a scissor motion as you would if you were swimming. Try to perform this exercise for at least three minutes. You can also use a kickboard for additional movement.
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Tips & Warnings
Always stay hydrated even though you're exercising in a pool.
Vary your routine so you don't become bored.
Consult with a physician before beginning any exercise program.
