Osteoporosis is a condition that weakens bone, leading to an increased risk of fracture. It affects older adults, especially post-menopausal women. Bone enhancement is the objective of every person cursed with osteoporosis. Medication, calcium intake and exercise are the three primary osteoporosis treatments. Resistance/strength and weight-bearing or standing exercise have the most dramatic effect on bone density.
Weight-Bearing /Lower-Body Strengthening
Strength training is an effective method of increasing bone mass. Focus on large-muscle/multi-joint exercises and weight-bearing maneuvers. Vary between resistance machines and body-weight activities. A sample lower-body program might include leg extension, hamstring curls, leg press, hip abduction, hip adduction, ball squats, walking lunges and standing heel raises. Do your lower-body strengthening three nonconsecutive days per week.
Weight-Bearing/Upper-Body Strengtheing
Your upper-body strength training should follow the same parameters as the lower body. Weight-bearing exercises and large/compound movements should dominate your program. Machines and functional activities are the safest bet for exercisers with osteoporosis. Seated chest press, seated mid rows, seated shoulder presses, standing cable flies, standing cable bicep curls, tricep press downs and seated abdominal crunches are sample exercises. Do your upper-body strengthening on the same three days as you do your lower-body program.
Treadmill
When you walk on the treadmill, your bones support your own body mass. When you constantly transfer your weight, your bone becomes more dense. The intensity of your aerobic program is less important than the length; you should do 20 minutes of continuous aerobic activity. Do your cardio on three non-consecutive days when you are not doing strength training.
Stair Stepper
The stair stepper duplicates another major functional task: walking up stairs. It also is a weight-bearing machine, which means it offers the same bone enhancement benefits as the treadmill. You can use the stair stepper on the same days you use the treadmill. You should be able to do 20 minutes on the stair stepper. You can choose whether to do the treadmill or stair stepper first.
Weight Bearing /Leisure Activities
Leisure activities are a fun way to get extra weight-bearing exercise. Golf and tennis are leisure activities that many adults can enjoy. You should spend at least 60 to 90 minutes on your leisure activity.
References
- "Boning Up on Osteoporosis: A Guide to Prevention and Treatment" ; National Osteoporosis Foundation ; 2008
- "Therapeutic Exercise: Moving Toward Function" ; Lori Thein Brody, Carrie M. Hall ; 2010
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