Simple Excerises to Build Stronger Bones and Prevent Osteoporosis
March 2010
March 2010
Osteoporosis and low bone mass affects an estimated 28 million women and men age 50 and over. This medical term literally means "porous bones" - bones that were once strong have become fragile. This insidious disease is sometimes called "the silent theif" because there are no symptoms. Yet it works little by little over a period of decades to rob your bones of calicum - a mineral that keeps them strong. Older women are the main victims, as they suffer nearly 1.5 million fractures to hips, forearms, and vertebrae each year. Because bones become thin and brittle, recovering from these fractures can be long and complex, with possible life-threatening complications.
Exercises which place weight loads on your bones, along with a balanced diet are key elements in the prevention of oesteoporosis. By caring for your bones now, they will stay strong enough to carry you through a lifetime of health and activity. Add these exercises to your training regimen to start building stronger bones today.
1. Squat - Hold dumbells with your arms straight and hanging down alongside your body. Stand shoulder-width apart with feet facing forward. Tighten your abdominals and flex your hips and knees while lowering your thighs to a parallel position with the floor. Only go as low as you feel pain free and stable.
Keep your chest and shoulders in an upright position throughout the movement and feel your body weight centered toward the middle of your feet. Inhale through your nose while you descend and take about two seconds to reach your lowest position. On the way up, exhale through your mouth while completing the movement to the top in no more than one second.
Perform one to three sets of six to 15 repetitions.
Variation: Jump Squat (Note: This exercise should be performed only after you've mastered proper form and stability during the regular squat.)
Follow the same techinque used for the squat, but without dumbbells. Lower your body into the down position and finish by jumping up as high as possible. Repeat the exercise four to 12 times, concentrating on landing softly but firmly with your ankles, knees and hips flexed. Repeat the motion immediately and execute the next repetition. Swing your arms to help with the upward momentum.
2. Side Lunges - Stand with your feet together and hands by your sides or in front of your chest. Take one large step to the left side, allowing your body weight to shift to the left foot as it makes contact with the floor. Your right knee should remain straight as your left leg accepts a majority of the weight. Push off of the floor with your left foot and return to the starting position. Repeat movement on the left side.
Bending your knee to 90 degrees should be your target, but only go to as low as you feel pain-free and stable. Throughout the movement, be sure to maintain the chest and shoulders in an upright position.
This movement will be quicker than the regular squat because it requires the use of musclar power to push off the floor and return to the starting position. For increased intensity, hold a medicine ball to your chest with both hands as you perform the movement.
Perform one to three sets of six to 15 repetitions.
3. Seated Row - Flex your hips and shoulders (not the spine) to grasp the handles and sit upright on a bench or the floor with your elbows extended. Slowly pull your elbows behind your back and maintain an upright posture without allowing your hips to rotate. Briefly hold this position, and focus on squeezing your shoulder blades toward each other before returning your arms to the starting position.
Perform one to three sets of six to 15 repetitions.
To learn more about Osteoporosis and how physical therapy and be applied to address this condition, please contact us at L4corsa@bellsouth.net.