If you have osteoporosis or arthritis, exercise can help. It can build strength, improve posture, and increase range of motion. Some examples are:
People with osteoporosis should try not to bend forward, twist the spine, or lift heavy weights. People with arthritis need to learn ways to cope with joints that don't move well and may be unstable. It is important to check with your doctor to learn what types of exercise are safe for you.
Dairy products like cheese, yogurt, cottage cheese and even ice cream are best sources of calcium which is important for the bones. You could consider having leafy green vegetables like broccoli and kale, canned sardines with bones and forfeited soy milk if you are looking for non-dairy foods with high calcium content.
When you expose your skin to sun, it produces vitamin D in response which is important for your bones to absorb calcium. There are few food sources of vitamin D also like, fatty fish such as salmon, mackerel and tuna, egg yolks, cheese and fortified milk, juice and cereal products.
Most people with arthritis have pain every day. But people with osteoporosis often only need pain relief if they break a bone. Ways to manage pain are similar for people with osteoporosis, OA, and RA and include pain medications, certain types of exercise, physical therapy, and sometimes surgery.
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