The Best Exercise For Osteoporosis

WEIGHT BEARING EXERCISE FOR OSTEOPOROSIS:

Some of the best exercise for osteoporosis are those that involve activities with a high muscular-load component such as: weight lifting and weight bearing activities where you have to support your own body weight, and any activities that pulls or pushes on the muscles and, in effect, the bones.

Those people who participate in these activities tend to have higher bone mass than those who participate in non-weight bearing activities.

Pilates exercises, although they seem to be non-weight bearing, do have the very important components of stretching and pulling on the muscles which, in turn builds bone density.

They also involve a high component of weight bearing, supporting your own body weight while balancing; on your hands and knees, and especially when using spring tension on the equipment.

IMPROVING POSTURE AND, IN TURN, BALANCE AS THE BEST EXERCISE FOR OSTEOPOROSIS:

Some of the best exercise for osteoporosis are those that help to increase core and postural (abdominal and back) strength.

Pilates exercises include this most important component which is postural control... building your back and abdominal strength.

Check out the Pilates ebook available here to find out how to get started today.

With these muscles acting as the stabilizing force we can then incorporate other upper and lower body strengthening exercises to insure a proper bone-loading workout to offset the effects of osteoporosis.

Improving our posture through Pilates-based exercise is very important to ward off the detrimental effects of osteoporosis.

Because our posture contributes to our balance, or lack of, it is very important to choose exercises that will strengthen our core (spinal) musculature to help us stand up straighter and increase our confidence and body awareness while walking or doing other activities of daily living.

Since the most common types of falls and fractures are to the side on the hip, focusing on improving side-to-side balance is critical in reducing these types of falls.

Strengthening exercises for the hip abductors and adductors should be included as some of the best exercises for osteoporosis.

POWER TRAINING AS THE BEST EXERCISE FOR OSTEOPOROSIS:

The best exercise for osteoporosis may not be a specific exercise per se, but instead how you perform your exercises...

A recent study in the Journal of Applied Physiology, found that the effects of power training over regular strength training was more beneficial in building bone density and muslce strength.

What this means is that the speed of the lift is a faster, yet still controlled pace, with no hesitations in movement.

I have incorporated this power training concept into my own clients workouts and they not only feel the benefits in their body as they get their heart rates up, but they enjoy the varied speed of movement as well. Most of them just think they are getting done sooner. Whatever motivates them!

Strength/Power Training Exercise Program Recommendations for Osteoporosis:

Warmup: 10-20 minutes of Range of motion and stretching exercises.

Frequency: 2-3 times per week

Time: 20-30 minutes of weight bearing exercises.

Exercise Selection: 6-10 exercises that focus on legs, back, abdominals, and upper body exercises (while standing).

Intensity: 75% of 1 repetition maximum lift or about a 7 on the Perceived Exertion scale from 1-10.

Repetitions: 8-12 repetitions at a fast controlled pace.

Sets: 1-3 sets

Cooldown: 10-20 minutes of stretching to elongate the muscles and decrease the feeling of pain and stiffness later.

AEROBIC EXERCISE:

Recommendations for aerobic exercise is a minimum of 3 days per week, for 20 to 30 minutes at a low intensity of between 40-70% peak heart rate.

Although not the best exercise for osteoporosis; swimming, walking, and cycling, are great exercises for your cardiovascular system.

These exercises are just not sufficient for building and sustaining optimal bone density.

For more specific instructions on how to move correctly without putting your spine at risk consult a health/fitness professional.

Which Pilates Exercises are Beneficial for Osteoporosis?

Pilates requires the muscles to pull along the spine, especially when you are prone or lying on the stomach.

Exercises such as swimming, dart, and breaststroke are performed in the prone position and work to pull and strengthen the muscles along the spine.

The side kick series of Pilates exercises requires the muscles to pull along the femur and hip girdle helping to strengthen these bones.

Pilates works the body in a series of mid-range movements. Once you learn to control and stabilize in a small or mid-range of motion then you can progress into a larger range always challenging the body to work beyond what you thought possible. But, within safe and healthy limits.

What Exercises or Positions Should be Avoided?

When performing Pilates exercises for osteoporosis there are some things to avoid.

AVOID exercises that flex, bend, and twist at the spine. Specifically flexing the upper or thoracic area of the spine.

Neutral spine and doing exercises in spinal extension are appropriate and assist in bone loading safely for the spine.

The standing exercises listed below are ways you can increase your balance and lower body strength and stability and are great weight bearing exercise for osteoporosis.

The One Leg Stand:

Do this exercise by slowing transferring weight into one leg until you can raise the other without changing your upper body posture.

Hold for 5-10 seconds and then slowly transfer weight to the other leg. Do this for 5 -10 repetitions daily.

Tips: Stand in a corner or next to a wall for more support. Try doing this barefoot as your feet have sensors that help to balance you and this helps to strengthen your feet and ankles.

This weight bearing exercise for osteoporosis is a great one to increase your lower leg, ankle, and foot strength.

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