In our previous blog, we highlighted some exercises to help people with Osteoporosis. Here are some more recommended types of Strength Training for Osteoporosis.
- Kettle Bell Exercises – Kettle bell exercises help increase bone density due to the additional forces put through the joints and bones by the kettlebell. This resistance puts pressure on the bones, and in turn, strengthens them. Here are two kettle bell exercises you can do at home.
1. Kettlebell Single Arm Deadlift – Hold the kettlebell at your side with one hand, and put the other hand behind you for balance. Keeping your arm and back straight, lower the kettlebell to the ground. Engage your core and lift your body up, continuing to keep your arm and back straight. Repeat on the other side.
2. Kettlebell Step Ups – Hold the kettlebell in one hand with your arm at your side. Put your right leg up on a step and push up using your front leg and engaging your core. Step down, beginning with the right leg. Continue by alternating legs and which arm is holding the kettlebell.
- Body Weight Exercises – Body weight exercises use your own body’s weight to as resistance to increase muscle and bone density. These four body weight exercises target the most vulnerable and fragile bones in your body if you have osteoporosis: squats, push-ups, back extensions, and planks. While these exercises might sound difficult, remember that it’s ok to start small. Start each one with a rep of 20-30 seconds and increase as you are able.
- Elliptical Machines Exercises – Weight bearing exercises like jogging, dancing, and hiking are essential exercises for increasing bone density. Though high-impact exercises are best, depending on your fitness level, you may need to opt for low-impact movement. The elliptical machine is a perfect choice for low-impact exercise because your feet never leave the machine’s pedals.
- Resistance and Cable Machines Exercises – Remember that the best exercises for osteoporosis are those with resistance because the force on your bones increases bone density. The best resistance machines at the gym are the lat pulldown, rowing machine, leg press, tricep cable pulldown, and chest press. Don’t have access to a gym? Resistance bands and weights are great too!
OsteoStrong can help evaluate and customize a fitness program tailored to your needs. If you are local to the Seattle, WA area, our OsteoStrong center here on Mercer Island can help evaluate and customize Osteoporosis exercises specific to you. In as little as 10 minutes per week with one of our coaches, you will be on your way to improving your osteoporosis symptoms through the strengthening of your bone density and muscles.
Call to claim your free session today!