{"id":11819,"date":"2026-11-03T11:17:03","date_gmt":"2026-11-03T03:17:03","guid":{"rendered":"https:\/\/islanddhc.org.hk\/express\/%e9%81%8b%e5%8b%95%e8%88%87%e9%aa%a8%e8%b3%aa%e5%81%a5%e5%ba%b7\/"},"modified":"2026-11-03T12:47:56","modified_gmt":"2026-11-03T04:47:56","slug":"10-20-world-osteoporosis-day-stronger-bones-start-with-exercise","status":"publish","type":"post","link":"https:\/\/islanddhc.org.hk\/express\/en\/10-20-world-osteoporosis-day-stronger-bones-start-with-exercise\/","title":{"rendered":"10.20 World Osteoporosis Day: Stronger Bones Start with Exercise!"},"content":{"rendered":"

[vc_row][vc_column width=”1\/2″][vc_column_text]<\/p>\n

10.20 World Osteoporosis Day: Stronger Bones Start with Exercise!<\/strong><\/h3>\n

Osteoporosis is a common chronic condition, particularly among older people and postmenopausal women. It causes a reduction in bone density, making bones more fragile and increasing the risk of fractures.<\/p>\n

 <\/p>\n

Many people with osteoporosis may worry about exercising: \u201cWill exercise make me more likely to suffer a fracture?\u201d In fact, appropriate exercise is an important part of maintaining bone and muscle health and reducing the risk of falls. Regular weight-bearing activity, resistance training and balance exercises can help maintain bone strength, improve muscle strength and balance, and reduce the risk of falls.<\/p>\n

 <\/p>\n

    \n
  1. Weight-Bearing Aerobic Exercise<\/strong>
    \nHow to do it: Try brisk walking, climbing stairs or social dancing.
    \nKey point: Weight-bearing activities place mechanical load on the bones and can help maintain bone strength. Exercise regularly at an appropriate duration and intensity according to your physical condition and fracture risk.<\/li>\n<\/ol>\n

     <\/p>\n

      \n
    1. Resistance Training<\/strong>
      \nHow to do it: Use resistance bands, sandbags or light dumbbells to exercise major muscle groups.
      \nKey point: Resistance training can help maintain or improve muscle strength and bone health.<\/li>\n<\/ol>\n

       <\/p>\n

        \n
      1. Balance and Fall-Prevention Training<\/strong>
        \nHow to do it: Practise standing on one leg; for safety, hold on to the back of a chair if necessary. You can also practise standing with one foot in front of the other.
        \nKey point: Balance training can improve balance and coordination and help reduce fall risk.<\/li>\n<\/ol>\n

         <\/p>\n

        Exercise Safely and Correctly<\/strong>
        \nPeople with osteoporosis should:<\/p>\n

        Avoid excessive or repeated bending and twisting movement<\/p>\n

        Avoid high-impact movements<\/p>\n

        Seek medical advice if you have any uncertainty before exercising.<\/p>\n

         <\/p>\n

        Reference:<\/p>\n

        Centre for Health Protection, Hong Kong[\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”11794″ img_size=”full”][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

        [vc_row][vc_column width=”1\/2″][vc_column_text] 10.20 World Osteoporosis Day: Stronger Bones Start with Exercise! Osteoporosis is a common chronic condition, particularly among older people and postmenopausal women. It causes a reduction in bone density, making bones more fragile and increasing the risk of fractures.   Many people with osteoporosis may worry about exercising: \u201cWill exercise make me more …<\/p>\n","protected":false},"author":4,"featured_media":11794,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[99],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/posts\/11819"}],"collection":[{"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/comments?post=11819"}],"version-history":[{"count":9,"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/posts\/11819\/revisions"}],"predecessor-version":[{"id":11828,"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/posts\/11819\/revisions\/11828"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/media\/11794"}],"wp:attachment":[{"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/media?parent=11819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/categories?post=11819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/islanddhc.org.hk\/express\/en\/wp-json\/wp\/v2\/tags?post=11819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}