Prevention

You can help prevent bone loss by following these suggestions:

  • Exercise more days during the week than being sedentary.
  • Vary your routine. Do a combination of cardiovascular exercises, weight training, flexibility exercises and resistance work.
  • Give your muscles a rest. Do two to three sets of eight to 12 reps with a short rest between. Wait at least 48 hours between workouts focused on the same muscle groups.
  • Keep challenging muscles. Change up your routine once your muscles become accustomed to the exercise, or add more weight.
  • Do balance and core exercises.

Below are some examples of good postural exercises that can help your spine. These can help to re-align the curves of the back and improve standing posture. They also allow the back muscles to rest and strengthen.