Osteoporosis, a condition characterized by decreased bone density, is a significant concern among older individuals, especially post-menopausal women. This blog post will discuss the 5 best osteoporosis exercises for you to do in order to strengthen your bones, delay bone loss and even reverse it!
Did you know that your bones are living structures? They are constantly being broken down and built back up by your body. As we age, we start to break down our bones more than we are building them up, which results in osteoporosis.
If you’re looking to take a proactive approach to maintaining healthy bones, this blog post is for you! In this article, we will delve into the often-overlooked aspect of osteoporosis treatment beyond medication and calcium/vitamin D. We will explore five exercises that can help strengthen your bones and combat osteoporosis effectively.
Osteoporosis Exercise #1. March in Place
This is a simple and effective exercise that can be done anytime, anywhere! Let’s review how to do this exercise properly.
- First, start by standing up straight with both feet together.
- Then lift one knee up as high as possible without leaning forward or sideways.
- Place that foot down and lift the other knee.
- Repeat this exercise on each leg 10-30 times.
Marching creates a ground reaction force of 1.5x your body weight!
Helpful Tips
- Grab onto the sink or a counter if you feel off-balance
- Hold weights in your hands to make it more challenging
- The harder you stomp your foot down, the more you will stimulate your body to build bone in your legs
Osteoporosis Exercise #2. Heel Drop/Landing
This is an exercise that you probably have never done, and is a great way to get impact through your bones if you are not quite ready for high impact or jumping!
- Start off by standing with your feet shoulder-width apart
- Lift your heels off the ground by pushing through your toes
- Land in a squat by stomping your whole foot to the ground, bending your hips and knees to help absorb the force.
Helpful Tips
- Hold onto a counter for balance to help you get started
- Think about landing with your weight back in your hips
Osteoporosis Exercise #3. Foot Stomp
Foot stomps are a fantastic weight-bearing exercise that targets the bones in your feet, ankles, and legs.
- Stand up straight, with your feet hip-width apart
- Lift one leg up, then forcefully STOMP down, like you are squishing a bug.
- Repeat 10x on one leg, then repeat on the other side.
This exercise will create a ground reaction force of 4.6x your body weight!
Helpful Tips
- Don’t bend forward too far when stomping your foot down
- Place a sticker or piece of tape on the ground to give yourself something to focus on
Osteoporosis Exercise #4. Deadlift
Deadlifts are a compound exercise that targets the lower back, glutes, and legs. This exercise is key for strengthening bones in osteoporosis patients. By lifting a barbell or dumbbells from the ground to a standing position, deadlifts create a significant load on the bones, promoting bone remodeling and stimulating the growth of new, stronger bone tissue.
Proper Technique
- Stand with your feet shoulder-width apart.
- Hold a light weight to start.
- Slowly slide the weight down the front of your thighs while pushing your hips back (keep your knees slightly bent, but don’t move them!).
- To stand up, push your heels into the ground and squeeze your glutes.
- Repeat 6-8x.
Helpful Tips
- If a weight is too much to start with, use a broomstick or cane to slide down your legs to work on your form
- Stand with your back to a wall, take half a step away, and go into the movement until your butt touches the wall. As you feel comfortable, move farther away from the wall
- If you are doing the exercise properly you will feel a pulling sensation in the back of your thighs (hamstrings)
Osteoporosis Exercise #5. Squat
Squats, known for their ability to target the muscles of the lower body, have proven to be an essential exercise for individuals with osteoporosis. Oftentimes this exercise is feared due to doing it with improper form.
- Start by standing in front of a chair with your feet shoulder-width apart.
- Place your hands out in front of you and slowly sit your hips back towards the chair by bending your knees and hips.
- Go as far as you can trying to tap the chair with your bottom and stand back up.
- Repeat 10x.
Don’t be scared of squats!! They are a great exercise to strengthen your leg muscles and make daily tasks easier.
Helpful Tips
- If it is too hard to do, hold onto the kitchen sink to help lower your bodyweight
- A higher chair will be easier, a lower surface will be harder
- As you get stronger, start holding a dumbbell to add resistance
Many people start an exercise routine after an osteoporosis diagnosis, but might not be doing exercises that are not improving their bone density! The intensity of your exercise routine is vital. If you are interested in learning more, check out the Lift Mor trial by clicking HERE.
It is crucial to approach these exercises with caution, and under the guidance of a qualified health professional (Physical Therapist) or exercise specialist. An expert will be able to tailor each exercise to meet your current capabilities, ensuring proper form and reducing the risk of injury.
Feeling overwhelmed? If you are located near Farmingdale, NY we can help!
These 5 exercises described in the article above are beneficial for building your bone health and decreasing your risk of fracturing due to osteoporosis. Always consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program.
Keep moving, stay consistent, and enjoy the benefits of stronger, healthier bones!
Note: This blog post provides general information and should not be considered a substitute for professional medical advice. If you have any concerns or specific conditions, consult with your healthcare provider before starting any exercise program.
