Weight-bearing exercise is any activity that lets your body move against gravity while standing. According to scientific studies, these exercises can help improve the bone and muscle health reducing risk of osteoporosis. You can then decide which activity is safe for you or ask your Orthopaedic doctor's advice.

1. TAI CHI

Tai Chi is a slow, gentle exercise that combines synchronized movement and breathing techniques. It has been proven that Tai Chi is effective in reducing stress levels, easing arthritis and back pains and strengthening the knee and hip coordination. Practicing Tai Chi can also slow down bone loss for postmenopausal women. Take at least 20 minutes to do Tai Chi and notice how your body state feels centered and relaxed.

2. YOGA

Yoga is an ideal physical exercise combining the body, mind and spiritual well-being. It creates balance in your body by focusing on flexibility of muscles and joints, increasing muscular strength and helps in breathing through meditation. One of yoga's benefits is osteoarthritis relief. There are many types of yoga classes. You can learn the easier yoga positions first as a beginner then advance your way in to more structured poses, whichever suits your style.

3. BRISK WALKING

Going out for a brisk walk is the easiest yet a very effective way to improve your bones, joints and reduce hip fracture risks. Other healthy benefits include burning calories, deflecting diabetes, improving self-esteem and strengthening the heart. Why not take 30 minutes of your time every day for a brisk walk? It's free, enjoyable and a refreshing way to work out without doing any complicated routines.

4. RACQUET SPORTS

Tennis, badminton, squash or any other racquet sports can slow the rate of bone mass loss preventing risks of osteoporosis that affects both women and men. It can also improve your flexibility, coordination and muscular strength. But be sure that you are prepared and fit to avoid further injuries. Start by warming up and stretching before playing.

5. DANCING

If you're looking for a fun way to stay fit and healthy with the same benefits of a cardio workout, engage in dancing. Dancing can increase your stamina, improve posture and balance, strengthen bones and muscles and lowering risks of osteoporosis. It can also help as a confidence booster so don't be afraid if you have two left feet.You can try jazz, ballet, salsa or hip hop.

If you are experiencing frequent pains related to bone and joint, seek professional help. Since many Orthopaedic doctors specialize in a particular area, know which part of your body requires attention. Prompting for early diagnosis from an Orthopaedic doctor will help you receive the most effective treatment and prevent the pain from getting worse. Going to an Orthopaedic doctor does not necessarily mean having a surgery. Let the bone and joint specialists handle your condition with the most conventional approach.

How do you know if it’s time to visit an Orthopaedic doctor?

1. If you are constantly experiencing unbearable pain.

2. If medications or painkillers are not enough to lessen the pain.

3. If you are unable to sleep at night because of the pain.

4. If the pain is affecting your daily routine and keeping you from doing any physical activities.