The weakening of your bones caused by osteoporosis can be reversed through the use of weight-bearing exercises. Your bones respond to resistance in a similar way that muscles do. Both exercise machines that are used for strength training and those that are used for cardiovascular training are helpful in the management of your osteoporosis.
Physical Activity
If you have osteoporosis, speak with your doctor regarding whether an exercise program will be beneficial to you. Physical activity can improve the strength of your muscles, which will lead to better balance and less chance for falling. Depending on the severity of your bone weakness, balance may become a hindrance, and using indoor exercise equipment is a safe option when seeking to increase your physical activity.
Cardiovascular Exercise
Walking or jogging on a treadmill is an example of a cardiovascular exercise. Your bones will respond with increased bone-mineral density when you are upright and moving against gravity. "Sports Medicine" suggests postmenopausal women start with 30 minutes of exercise one to three days per week to see improvement in bone density. You may gradually increase this to every day. If a treadmill is not your preferred choice of exercise equipment, try a stair-stepper or elliptical machine.
Resistance Exercise
The American Council on Exercise suggests choosing strength-training machines that cause you to move many different bones. A chest press is an example of an upper-body exercise that moves all the bones from your shoulder to your wrist. A leg press does the same for your lower body, moving bones from your hips to your ankles. The American Council on Exercise recommends performing one to two sets of eight to 10 repetitions. The National Osteoporosis Foundation suggests using resistance machines two or three days a week for building and maintaining bone density.
Circuit Training
When your time for exercise is limited, you may find a circuit training program fits into your schedule. This type of workout combines your cardiovascular training and resistance training. Your circuits are based on a set amount of time as you alternate between the exercises. For example, three minutes of treadmill walking is followed by one minute on a shoulder-press machine. You would then return to a cardiovascular exercise, such as three minutes on an elliptical followed by one minute on a leg press. This pattern continues for your 30-minute workout.
Precautions
Forward bending during your exercises places stress on your spine, so avoid or use caution during this motion. Your bones should move through a full range of motion throughout the exercises, yet you should not feel any pain. You can expect muscle soreness for one to two days after your workouts, but if discomfort continues, speak with your doctor. A personal trainer can provide an introduction to the weight machines and show you proper alignment and technique.
Member Comments