Osteoporosis is a bone condition affecting millions of people, especially older women. Characterized by a loss of bone density, osteoporosis increases the likelihood of bone fractures and breaks. According to the Mayo Clinic, weight training has been shown to improve bone density in osteoporosis patients by triggering new bone growth. Careful selection of exercises will maximize the effectiveness of weight training workouts.
Squats
Squatting places a compressive force on the spine, pelvis and legs that is effective for rebuilding these bones. To execute a squat, hold a dumbbell in each hand, like suitcases, with your arms straight. To initiate the movement, push your hips back while bending your knees into a squatting position. Keep your chest up and your back in a neutral position. When your hips are level with your knees, stand back up.
Overhead Presses
Overhead pressing builds upper body strength, as well as balance and overall bone density. The standing position allows you to load your back, hips and legs while performing a functional upper body strengthening exercise. Hold your dumbbells at shoulder height with your elbows directly under your wrists. Press both dumbbells straight up simultaneously until your arms are completely straight. Lower the dumbbells back down to the starting position in a smooth, controlled motion.
Lunges
Lunges allow you to strengthen your lower body muscles and bones in a natural, functional movement. Hold the dumbbells at your sides like suitcases. Start by taking a medium step forward. When your foot touches down, continue to descend into a split-leg squat position. Your front foot should remain flat on the ground while the heel of your back foot should come off the ground. The knee of your trailing leg should come close to the ground. To stand back up, push off with your front foot so that you end the exercise in the same footprints you started with.
Step-Ups
Step-ups are a single-leg, pressing movement that allows you to train your legs independently while still placing the necessary compressive force on your legs, hips and back. You'll need a step or platform anywhere between 8 and 24 inches high. Start by standing on the floor with one foot flat on the step. Your arms should be holding the weights at your sides. Keeping your head and chest up, step onto the platform and let your trailing foot settle next to your front foot on the step. Next, slowly step down without losing control, and try to touch your foot to the floor silently. If you cannot lower yourself under control, use a lower step. You can perform an entire set with one foot, switching to the other foot for the next set, or alternate feet within the same set.
References
- Mayo Clinic: Exercising with osteoporosis: Stay active the safe way
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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