If you have osteoporosis, you may think that exercising is not healthy for you. In fact, MayoClinic.com recommends exercise to help reduce the risk of spinal problems and broken bones. People who exercise tend to have stronger bones, as well as stronger muscles, which help protect your bones. Consult your doctor before beginning any type of exercise regimen to assess your bone density and overall fitness.
Biceps Curling Machine
A curling machine for biceps offers two benefits for you. First, the machine gently stretches your upper back as you reach your arms over the padding to grasp the bar. Stretching your upper back can help reduce compression fractures in your spinal column that osteoporosis can cause. These fractures often result in bad posture, which places further pressure on the spinal column. Second, biceps curls strengthen your arms and slightly engage your upper back muscles, making this an ideal exercise.
A rowing machine helps target the muscles between your shoulder blades. The muscles in your upper back play an important role in people who have osteoporosis, as they can help reduce stress on bones and preserve bone density. Ensure that you sit upright with your back straight and use only light resistance when on the rowing machine for the first time. Maintaining a straight back forces the upper back muscles to do the work. Only your arms should be moving when performing this exercise. Pull the handlebar toward your midsection, directly under your ribcage and exhale. Inhale as you return to the starting position.
Lateral Pulldown Machine
The lat pulldown machine has a wide bar that makes it possible to target your back muscles at several angles. A narrow grip places the emphasis on inner back muscles, such as the longissimus thoracis and trapezius muscle groups, while a wider grip engages the latissimus dorsi, as well as the deltoids in the shoulders. Use light weight in the beginning and perform the exercise slowly. Exhale as your bring the bar down to upper part of your chest. Hold for one count and squeeze your back muscles. Then release and inhale as you return the bar to its starting position.
The elliptical trainer is ideal for people with osteoporosis. The machine's smooth and continuous elliptical pedaling motion practically eliminates any jarring, saving your bones, muscles and joints from wear. Most ellipticals feature arm handles so that you can work out your upper body as well. Elliptical trainers provide an effective cardiovascular workout that also engages a number of your muscle groups. You should try to work in about 20 to 30 minutes of cardio every day, in addition to any strength training routine.