Exercises for Preventing Osteoporosis
Starting at age 30, our bones become more
porous and less dense, which makes them vulnerable to fracture, bad
posture and even a shrinkage of our stature. That said, there are good
ways of preventing loss of bone density through exercise. Below I will
explain a bit about bone density, why we lose it with age, and what
exercises you can perform to maintain it.
Osteoporosis
Why does osteoporosis occur?
During our lifetime, the bones in our body are dismantled and rebuilt,
but after age 30, the bone gets to a state where the deconstructed
material is more prevalent than the build. This situation causes
osteoporosis and damages the overall strength of our frame. The
osteoporosis makes our bones vulnerable and causes possible fractures.
The most common places for a fracture are in the wrists, the vertebra,
and the hips.
Who suffers from osteoporosis?
Because of the function estrogen plays in this process, women after
menopause are the biggest sufferers of osteoporosis. That said, men also
suffer from this problem. Bone density deteriorates faster in women
around age 50, while with men it appears around age 70.
There are various types of medication for
osteoporosis, usually given when the situation is especially bad. Still,
the best known way of treating osteoporosis is prevention by exercise.
Once the process of osteoporosis has already begun, exercise slowly
loses effect, and so the medical recommendation is to begin regular
exercise as early as possible.
8 Exercises for the prevention and treatment of osteoporosis
The exercises laid out here are not overly
complicated but can be performed on rising levels of difficulty. The
idea is to challenge your body in order to strengthen it and remain at a
rising level of difficulty. But one must understand and know what the
limitations of the body are, so as to not cause damage during training.
Regular, persistent exercises, rising in difficulty, will help you
improve your bone density and slow down its breakage. The training
should combine exercises that work on your balance, coordination,
strength, and flexibility.
Each exercise explained here will have a basic and advanced version. If
you already suffer from osteoporosis - stick to the basic version. If
you feel these exercises are too easy, slowly move to the advanced
version.
During the activity, avoid stretching your spine and wrists, keep your
neck and shoulders relaxed, and don't forget to breathe during the
exercise. After a light warm-up of walking or going up the stairs for
5-10 minutes, perform two sets of each exercise and rest for about 45
seconds between each set. Complete the sets of each exercise before
moving on to the next. For optimal results, perform this activity 3-4
times a week, do aerobics for 30 minutes at least 3 times a week and
build a diet menu rich in calcium.
1. Retracting Arms
Works on: Posture, bone strength, back and shoulder muscles.
1. Sit with your back straight on a
well-balanced, strong chair, with your feet flat on the floor.
2. Lift your arms to the sides of your shoulders and hold your forearms
at a 90-degree angle.
3. Make sure your wrists are just above your elbows.
4. Squeeze the shoulder muscles one against the other by retracting your
arms back and downwards.
5. Hold for 2 seconds, release and repeat.
6. Don't let your head pull you forward.
2. Advanced version
Lie on your stomach and perform the same action with your arms and
shoulders. Lift your arms as high as possible. Hold for 2 seconds, lower
back down and repeat.
3. Bridge
Works on:
Bone strength, buttocks, thigh muscles, quadriceps, and hamstrings.
1. Lie on your back with your arms at your sides and lay your feet flat on the floor with your knees bent.
2. Exhale, clench your buttocks and your stomach muscles and lift your hips as high as possible.
3. Remain in this form for 1 second, return to the lying down position and repeat the action.
4. Make sure that when you are raising your hips, your thighs and body form a straight line.
4. Advanced version
Make things harder on yourself by crossing one leg over the knee of the other. Complete the action and change legs.
5. Squat
Works on: Balance, strengthening your hips, quadriceps, and buttocks.
1. Stand in front of a sturdy chair with
your back to it.
2. Slowly distance your legs from one another until they are hip-width
apart.
3. Slowly sit by bending your knees.
4. Keep your knees in line with your toes.
5. Stand up and repeat the movement.
6. If the movement is too hard for you, put a pillow down to make the
seat taller.
7. Repeat 5-10 times (according to your ability) over 3 sets.
6. Advanced version
Stand to the side of the chair and hold it for support. Perform a
sitting movement while one leg is on the floor and the other in the air
for balance. Get down to the height of the chair and slowly rise. Then
change legs and repeat.
7. Plank
Works on: Balance, strengthening the wrists, bone strength and shoulder muscles.
1. Stand about 30 inches (80 cm) away from
the wall, facing it.
2. Put your hands on the wall at shoulder height and lean on the wall.
3. Transfer the weight of your body to your hands.
4. Keep your stomach muscles clenched and your neck aligned with your
spine.
5. Hold this position for 10 seconds, and then return to the first
position.
6. Try to raise the amount of time you can hold the position until you
reach 45 seconds. You can also take a little more distance from the wall
to make things harder on yourself.
8. Advanced version
Lie down on the floor and push yourself with your hands, with your toes
anchored on the floor. The palms of your hands should be just under the
shoulders. If this is too hard, start with your knees on the floor and
try to work your way up to the full form.
If you're interested in a more formal frame
for your workout, there are other types of exercises you can integrate
into your daily routine:
Tai Chi: Builds on your coordination and muscles. It is highly
recommended for women. A 45 minute exercise a day, 5 times a week, can
really do wonders.
Yoga: Raises the density of minerals in the spine, hip and wrist bones.
It also works on your balance, coordination, concentration and bodily
awareness.
Dancing: This can be an exercise that combines dancing such as Zumba,
but also tango or salsa dancing will do the trick and strengthen your
bones.
Tennis: Mainly improves bone density in the area of the shoulders and
arms, but also works on the legs and feet.
Strength training: Using free weights to exercise can contribute to bone
growth. Twice a week will lead you to good results.