Osteoporosis is defined as a lack of bone density, read last week’s blog here for further details on the condition itself.
One way to manage and prevent further degradation of bone density is weight-bearing aerobic exercises and resistance training. Weight-bearing exercises help with the maintenance of strong bones because it triggers the production of hormones that stimulate bone production.
Examples of weight-bearing exercises include:
– Walking & Hiking
– Light jogging
– Yoga and Pilates
Below are our favourite weight bearing and resistance exercises you can perform confidently at home, that will improve strength, balance and bone density all which are crucial for managing Osteoporosis.
1. Squat to stand no arms:
– Sit in a chair with your feet flat on the floor.
– Cross your arms in front of your chest so you are not tempted to push off of your thighs for momentum.
– Stand up, then slowly sit back down and repeat. Try 3 sets of 8
– This is great for leg strength and balance
2. March on spot:
– Stand up straight with a supportive surface nearby for stability if you need it.
– March on the spot.
– Try to pick your knees up nice and high, aiming to have your thighs level with your hips
3. Resisted bi-lateral Bicep Curl
– Stand up straight with a resistance band placed firmly under your feet. Hold one end of the tensioned band in each of your hands with your palms facing forwards.
– Keeping your arms by your sides, slowly bend your elbows, pulling against the resistance of the band throughout the full range of motion.
– Control the movement as you lower your arms back down to the start position.
– Next, turn your palms inwards to face towards your thighs, and repeat.
– Finally, turn your palms to face behind you, and repeat.
– Control the movement as you lower your arms back down to your sides.
– Pause, and then repeat this sequence. Try 2 Sets of 8
4. Wall Press Up
– Stand facing a wall, around one large stride away.
– Place your hands on the wall around the same height as your shoulders but slightly wider.
– Lean against the wall, keeping a straight line from your head to your feet.
– Bend your elbows, bringing your chest and hips in towards the wall and pushing your elbows outwards.
– Make sure your body stays straight.
– Push through your hands to straighten your arms back out again. Try 2 sets of 8
See how these exercises feel for you, if they are too easy or challenging ask your Chiropractor to tailor a program just for you!
Ref:
https://www.spineuniverse.com/conditions/osteoporosis/best-exercises-osteoporosis
https://grangerchiro.com.au/news/osteoporosis?fbclid=IwAR2XDxk6XDIYxxgAI-lqAqPZEw23VCFfKAD_DM_-4aYeiEYffxV4VU55Qf0
Image:
1. https://media.physitrack.com/exercises/38ced1de-0e9b-4da4-b2ea-c0e7c78c289d/en/thumbnail_800x450.jpg
2. https://media.physitrack.com/exercises/9cebfa7e-bc1f-4575-861e-6b26058355c0/en/thumbnail_800x450.jpg
3. https://media.physitrack.com/exercises/67749018-a287-4b4e-b85d-75ef08a33469/en/thumbnail_800x450.jpg
4. https://media.physitrack.com/exercises/ab152e53-f7d9-48c0-8999-70301ff9a83d/en/thumbnail_800x450.jpg
