According to the Mayo Clinic website, osteoporosis is a condition resulting in weak and brittle bones due to loss of calcium and other minerals. In addition to getting regular calcium and vitamin D, regular exercise is a form of prevention. Exercises should include strength training and weight-bearing cardiovascular exercise. Strengthening exercises should focus on all major muscle groups. Use dumbbells, weight machines, and body weight for strengthening. The American College of Sports Medicine recommends two to three sets of exercise for 8 repetitions, at least two days per week.
Ball Squats
Ball squats strengthen the muscles of the lower body. Use of an exercise ball provides back support, a core workout, and slightly decreases exercise intensity. To perform ball squats, place the exercise ball up against the wall and lean your back up against it. Walk your feet out in front of you to ensure that the knees don't extend beyond the toes. Lower the body by bending the knees, then extend the legs and return to starting position. Repeat the movement until you complete the desired number of repetitions.
Back Extensions
Back extensions strengthen the muscles of the lower back. To perform the exercise, lie facedown on the ground with the head supported by the hands. While keeping the legs extended, lift the torso off the ground a few inches, hold for two seconds then return to starting position. Repeat for the desired number of repetitions.
Wall Push Ups
Wall push ups strengthen the muscles of the chest and are less intense than push ups done on the floor. To perform wall push-ups, place the hands on the wall, shoulder width apart with the arms extended. Bend the elbows and lower your torso toward the wall. Hold the bottom position for two seconds then return to starting position. Perform the bending and extending of the elbows until the desired number of repetitions is complete.
Arm Curls
Arm curls strengthen the biceps muscle at the front of the arm. To perform the exercise, use free weights or exercise bands. Hold the weights in each hand with both arms at your side. Bend the elbows and curl your arms up until your palms reach your shoulders. Hold this position for two seconds then lower the weights to starting position. Perform this bending and extending of the elbows until the desired number of repetitions is complete.
References
- ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities 3rd edition; American College of Sports Medicine; 2009
- Mayo Clinic: Osteoporosis
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