Weight bearing exercise

For most people who have osteoporosis, brisk walking is ideal. It can be done anywhere, requires no special equipment, and carries minimal risk of injury. If walking is too difficult or painful, workouts on a stationary exercise cycle are a good alternative.

The full benefits of walking come from a regular schedule-at least 15 to 20 minutes 3 to 4 days per week but needs to start modestly. Start at the level which is comfortable for the patient. Five-minute walks are fine at first, but increase their length by 1 minute every other time, until the optimal exercise level is reached.