Living with less than ideal bone strength and density can have you feeling uneasy and anxious. What if I slip? What if I fall? What if I can’t get up? What if I break something? Being cautious is wise, but protecting and strengthening yourself to fight the problems of osteoporosis is even better.
Sure, regular physical exercise seems like it could double the changes for injury or a worsening condition, but certain exercises can actually make your bones stronger. Even training with weights can build stronger bones. This is because these types of exercises challenge your muscle strength against gravity and put pressure on the bones. Your body then produces added tissue to build stronger bones. Meanwhile, walking or swimming may be gentler or more low-impact on the bones, but these exercises won’t improve bone strength.
Exercises targeting osteoporosis should have the goals of increasing or maintaining muscle mass and strength and addressing risk factors for falls. Ideally, exercise should be regular, at least 3 times a week. You should also be able to progress over time and be able to increase the difficulty of your exercises. For these types of exercises, short, intensive bursts are recommended. Consult with your doctor and see how these exercises might help you out.
Take a dumbbell in each hand or a resistance band with one end in each hand. Start in a standing or seated position with your hands positioned at your shoulders. Extend your arms directly above and then lower to the starting position. Aim to do 8 to 15 repetitions.
This exercise can strengthen the muscles in the backs of your upper legs. Wrap a resistance band with a low anchor point around something that is not going to move. Wrap the resistance band around your ankle (even better if available, tie the resistance band to a strap connected at your ankle) and stand facing the anchor point. Hold onto something sturdy and stable if necessary. Place all of your weight onto one foot and bend the other leg backwards lifting your heel towards your buttocks and then lower to the start position. You also have the option to extend your leg backwards whilst maintaining a straight leg. Do 8 to 15 reps and then repeat with your other leg.
Stand with your feet hip to shoulder width apart. Bend your legs as your hips move backwards just like you’re sitting on a chair. Bend your legs as far as you can whilst maintaining the natural curve of your lower back. Then stand back up. To increase the intensity of the exercise, you can make a small jump as you straighten your legs.
Stand upright with your feet together. Ideally stand one side of a line on the floor such as a floorboard or tile join. Keeping your feet together, take a small jump sideways across the ‘line’ and back. Aim to do 20 to 30 jumps. Not only will this help with your bone strength but also give you a bit of a cardio workout.