Osteoporosis is a condition that weakens bones so that they break easily -- especially bones in the hips, spine and wrists. It is most common among postmenopausal women, but can affect others as well. Because bones can adapt to stresses placed on them, performing resistance exercise can help increase bone density and thus lower the chance for fracture. The National Osteoporosis Foundation recommends 30 minutes of full-body resistance exercise per day for two to three days per week to prevent or treat osteoporosis. Exercises can be performed using dumbbells, free weights, weight machines and/or resistance bands for one set of eight to 15 repetitions.
Abdominal Exercises
Crunches are an effective abdominal exercise. Lie on your back with your knees bent and feet on the floor. Raise your shoulders 6 inches off the floor and then slowly lower back down.
Arm Exercises
To work your arms, try bicep curls, triceps extensions, and wrist curls and extensions. For bicep curls and triceps extensions, begin standing upright. For curls, hold weights in each hand in front of your thighs with your palms facing away from your body. Flex your arms at the elbow to move the weights toward your shoulders. When your arms are fully flexed so that your palms are facing your shoulders, reverse the movement. For triceps extensions, hold weights in both hands behind your ears with your elbows pointed upward and palms facing each other. Perform the exercise by extending your arms so that the weights move overhead. When your arms are completely extended, slowly lower the weights back to the starting position.
For wrist curls and extensions, begin by leaning forward from a seated position so that your elbows and forearms rest on your thighs and your wrists and hands hang over your knees. Hold weights in both hands and fully flex and extend your hands at the wrists for both exercises. Start with your palms facing upward for curls and downward for extensions.
Back Exercises
Lat pulldowns and straight leg deadlifts work the back. Lat pulldowns are performed on a machine specifically designed for the exercise. Place your hands on the overhead bar much wider than shoulder width apart. Using only your arms and back muscles, pull the bar straight down in front of your chin and then extend your arms slowly, allowing the bar to move back upward.
Perform straight leg deadlifts from a standing position. Begin in the same position as bicep curls, but hold the weights with your palms facing your body. Flex your trunk forward to lower the weights until your hands are aligned with your ankles. Then extend your hips and trunk until you are standing again. Keep your knees slightly flexed and your back flat during the entire movement.
Chest Exercises
Bench presses work the chest, and also the shoulders and triceps to some extent. Lie face up on a bench with your feet flat on the ground. Hold weights in your hands close to your shoulders with your arms flexed, elbows pointed downward and palms facing away from your head. Perform the exercise by extending your arms to press the weights straight upward. Then slowly lower back to the starting position.
Leg Exercises
For your legs, try squats and heel raises. Squats exercise the upper legs and heel raises work the calf muscles of the lower legs. For both exercises, stand with your feet shoulder width apart and hold a weighted barbell behind your neck on your upper back and shoulders with both hands. For squats, lower your hips and flex your knees until your thighs are parallel to the ground and then reverse the movement until you are standing again. Keep your head up and spine straight throughout the exercise. For heel raises, as the name implies, lift your heels off the ground as high as possible and then slowly release them back to the ground.
Warnings
It is a good idea to exercise with a partner so that he can help you if you have trouble maintaining balance and/or lifting the weight for any of the exercises, especially if you are using dumbbells or free weights.
References
- "Exercise Physiology: Energy, Nutrition, and Human Performance (Fifth Edition)"; William D. Mcardle, Frank I. Katch and Victor L. Katch; 2001
- National Osteoporosis Foundation: Exercise for Healthy Bones
- Mayo Clinic: Osteoporosis
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