In the United States, osteoporosis affects approximately one out of every five women over age 50, putting them at risk of a fracture of the hip, spine or wrist. While general weight-bearing exercise helps maintain proper posture, resistance training will specifically improve bone mineral density. Consult your physician before beginning any diet or exercise program.
Basics of Resistance Training
Resistance training is low impact as your feet should not be doing much moving around and your joints undergo very little shock of impact. Progressive resistance training always should utilize proper axial loading, or good posture and body mechanics featuring compound exercises to work the large muscles of the back, legs and hips. This will increase bone mineral formation and help fight the progressive effects of osteoporosis.
Hyperextensions
Hyperextensions work your lower back muscles to promote good posture and prevent rounding of the back. Perform this exercise on a padded hyperextension bench that is approximately waist high. Lie face down on the bench with your feet anchored under the ankle supports and your hips braced against the upper supports. Lean forward as far as you comfortably can, then straighten back up. Your torso should be flat or slightly arched throughout the full range of motion.
Seated Rows
Seated rows strengthen not only the wide muscles of the back, but the smaller muscles under the shoulder blades that promote proper posture in the upper back. Sit on the bench and grip a handle with your hands slightly wider than your shoulders and your palms facing down. Pull your elbows out to the sides and row the bar back against the resistance generated by the cable and weight stack and concentrate on pulling the shoulder blades back as far as possible. Maintain a proper arch throughout this exercise.
General Weight-Bearing Exercise
Walking can promote increases in bone density, although less than resistance training. Walking allows you to practice good posture, burns calories and strengthens the bones and connective tissue of your lower body. Riding a stationary bicycle is good exercise as well. When doing this, do not round your back. Swimming does not force you to bear as much weight, as the water takes some of the strain off of you, but if you are just beginning to exercise this is a good place to start.
References
- U.S. National Library of Medicine National Institutes of Health: Osteoporosis
- "Journal of Bone and Mineral Metabolism"; Effects of Different Impact Exercise Modalities on Bone Mineral Density in Premenopausal Women: a Meta-analysis; M. Martyn-St James, et al.; May 2010
- "Journal of Strength and Conditioning Research"; Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-age Men and Women; Harold C. Almstedt, et al.; July 2010
- "Menopause"; Management of Osteoporosis in Postmenopausal Women: 2006 Position Statement of the North American Menopause Society; North American Menopause Society; May - June 2006
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