The practice of Tai Chi can play an important role in your overall health. Although it has not been shown that Tai Chi can lead to stronger bones, it can still be part of an effective exercise program for people with osteoporosis or low bone density. It can improve your strength, balance and body awareness - all important ingredients to a fall reduction strategy.

Some of the challenges with Tai Chi are: getting started, learning the basics and pushing through the initial learning curve. To address these challenges, I have prepared a video demonstration of a basic foundation Tai Chi program comprised of 8 moves. I call the video: Tai Chi for Osteoporosis - 8 Steps to Bone Health. Take a look. Give it a try!

The tricep cable pull down is an excellent weight training osteoporosis exercise. Many people use it as an alternative to the tricep extension exercise on the floor or ball. However, caution is advised for people with osteoporosis since the additional load and technique can lead to poor alignment, a flexed posture and the increased risk of fracture. The following video demonstrates the guidelines for executing the tricep cable pull down - an excellent exercise for osteoporosis.

The Lat pull down can be an effective weight training exercise for osteoporosis. However, It requires careful attention and modification to ensure that it is safe for people with osteoporosis. In the following video, Margaret Martin, a Physical Therapist, presents safe versions of the wide grip and reverse grip lat pull downs and how to modify the lat pull down so it is a safe exercise for osteoporosis.

The leg press is a effective alternative to the squat. I would classify it as a weight training osteoporosis exercise. One of the challenges with the leg press for women is the design of the seat. Many women find themselves leaning forward when the apply the press. This is not good form and needs to be modified. The following video demonstrates how to modify the leg press so it is a safe exercise for osteoporosis.

Free weights can be a very effective part of any weight training osteoporosis exercise program. However, you need to be careful handling your free weights since they can place a lot of strain on your spine if you do not lift safely. Keep the weight close to your body and use your leg muscles to assist you. In the following video, I demonstrate how to safely handle free weights if you have osteoporosis and make them an effective part of your exercise for osteoporosis program.

The chest press is a weight training osteoporosis exercise that is an effective alternative to the traditional push up. However, when it is done improperly (and the many times I see it in my local gym, I do see it done incorrectly) it can place your spine in a flexed position. This poor postural position can increase your risk of fracture. To avoid this, you need to make sure you follow some simple guidelines when doing the chest press. The following video demonstrates these guidelines for this excellent exercise for osteoporosis.

The standing bicep curl is a safer weight training osteoporosis exercise alternative to the preacher curl. The preacher curl encourages a flexed position and should be avoided. The standing biceps curl is a better exercise for osteoporosis.