Muscle-strengthening exercises include activities where you move your body against gravity or move a weight or some other resistance. They are also called resistance exercises.
Muscle-strengthening exercises include lifting weights, using elastic exercise bands, using weight machines or lifting your own body weight. Yoga and Pilates are also muscle-strengthening exercises. However, people with osteoporosis may need to avoid or modify certain positions in these activities. If you've broken bones in the spine due to osteoporosis or notice that you have lost height from what you recall as your young adulthood height, be very careful to avoid activities that require reaching far, bending forward, rapid twisting, heavy lifting and those that increase your chance of a fall.
Muscle-strengthening exercises should be done two to three days a week. You should try to do at least one exercise for each major muscle group.
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