How to strength train with osteoporosis
Toronto Rehab states that 30,000 Canadians fracture their hips every year with osteoporosis as the prime culprit. One in four women over fifty and one in eight men over fifty has osteoporosis which is often not diagnosed until after a fall. Osteoporosis Canada describes the condition as a disease characterized by low bone mass and deterioration of bone tissue which leads to bone fragility and increased risk of fracture.
Exercise will reduce the risk of osteoporosis and help in its treatment. Physical activity, especially weight bearing exercise, increases the load on our bones which causes new bone to form. If you have osteoporosis, avoid twisting your spine to the point of strain, having a slumped forward posture and activities that will put you off balance. The best exercises to do for osteoporosis is a combination of strength training and fall prevention.
Try the exercise series designed by Vintage Fitness for the Toronto Star called Living Fit as a great place to start.
BENEFITS: Strengthens the quadriceps, the muscles in the front of your thighs, which you use these for everything from stair climbing to skiing, walking to dancing. Plus, taxing large -muscle groups like these helps to build and maintain bone density.
MODIFICATIONS: It's a good idea to do this exercise with a wall or chair for balance, especially while first getting the hang of it.
CONTRAINDICATIONS: Those with arthritis in the knees or hips should start out using a smaller range of motion for the first few repetitions then increase the range as the joints warm up, says Billowits.
Stand with feet hip-distance apart. Pretend you are bending to sit on a bench and move into a squat, keeping your weight in your heels.
From squat, stand up straight, raise one knee and hold for two seconds.
Repeat Steps 1 and 2, using the other knee. Alternate until you've done 10 repetitions on each side
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