Article Found on Philly.com | Written by Ashley B. Greenblatt, ACE-CPT
Do you need a workout that can be felt in your bones? While muscles seem to be the main focus when creating a fitness plan, our bones require just as much attention. Osteoporosis, a disease that causes bones to become brittle, porous and prone to breaks, affects millions of Americans each year. While a decrease in bone density is inevitable as we age, there are exercises that can help strengthen fragile bones.
To pack a power punch in the fight against osteoporosis, you’ll need a well-rounded fitness routine. Your goal is to incorporate resistance and flexibility training with weight-bearing exercises. These techniques will help perfect your balance and coordination, which are two crucial elements for preventing falls.
Don’t let the term “weight-bearing” intimidate you. This simply refers to exercises performed against gravity in an upright position, such as walking.
There are two forms of weight-bearing exercises: low-impact and high-impact. Low-impact exercises are best suited for those who have osteoporosis, while high-impact exercises are safer for those with osteopenia, bones with lower than normal bone density. As always, check with your physician to learn which form of weight-bearing exercise is best for you.
Aim for 30-45 minutes, 3-5 days each week.
- Elliptical training
- Low-grade terrain hikes
Aim for 30-45 minutes, 2-3 days each week.
- Jumping rope
- Stair climbing
Next, aim to do the following strength and flexibility exercises 2-3 days each week. This circuit can be done from the comfort of your home.
Hip Abduction. Hold the back of a chair for balance and extend your right leg out to the side, aiming to keep it straight throughout the exercise. Hold this position for 3-5 seconds then return to the starting stance. Do three sets of 10-12 repetitions on each side.
Shoulder Press Squats. Sit tall in a stable chair with a free weight in each hand resting at your sides. Push through your heels to stand while simultaneously bringing the weights up into a bicep hammer curl, with your palms facing each other. Keeping the core tight, extend both weights above your head. Return the weights back to the shoulders then hinge back at the hips to sit down. Repeat 12-15 times.
Spine Extensors. Begin in a prone position with both arms laying straight against your sides. Slowly elevate your head and shoulders from the ground. Hold for 5-10 seconds, repeating three times.
Once you master these exercises, use a resistance band or weights to increase the level of difficulty.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.