Exercising for Healthy Bones

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By Alex Armstrong.

Osteoporosis is a disease affecting the density, and therefore the strength of, bones. Recent research has shown that exercise can reduce the risk of osteoporosis, reduce its severity and even reverse its affects. In particular, weight bearing and strength orientated exercises has been shown to improve mineral bone density and strength.

If you suffer from osteoporosis, or are at risk, here are some guidelines to follow:

1. Weight bearing exercise: While exercise such as swimming and cycling are beneficial, they are not the best forms of exercise to build bone density. Because the body weight is supported by either the water or the bicycle seat, less impact forces are transmitted through bone. It is these impact forces that are important in building bone density. Therefore, exercises such as walking, running and stepping are more likely to produce greater increases in bone density.

2. Strength training: Strength training has also been shown as an effective way to increase bone density. However, high-repetition, low-weight endurance training does not place the necessary force on bones to significantly improve bone density. Low-repetition, high-weight training give much better results. To improve bone density you should try to find a weight that you can lift only eight or ten times maximum. If you can lift the weight 15-20 times it is too light and the weight should be increased. See if you can perform three sets of 8-10 repetitions of a heavy weight (remember not to compromise technique).

3. Improve your balance: Osteoporosis is often called a 'silent disease' because many people do not realize they have it until they have a fall and break a bone. One of the major risks for people with osteoporosis is that they will have a fall and break one or more of their bones. By improving your balance and co-ordination, you reduce the chances of having a fall in the first place.

Walking or jogging at least three times per week at a brisk pace of 30-45 minutes is recommended.

The following are some simple exercises to help strengthen the bones. While it is important to understand that heavy weights give greater results in bone building, they are also associated with a higher risk of injury, and it is more difficult to maintain good technique. My advice is to start with relatively light weights and slowly build up to heavy weights over a three to six month period. Practice the following routine two to three times per week.

Lunges

Stand with one leg 2-3 feet forward, with a set of dumbbells in each hand.

Hold the dumbbells by the side, with the arms straight.

Have the front knee straight, and the back knee slightly bent.

Slowly bend the front knee until the shin is vertical.

Allow the back knee to drop down until it is only 2-3 inches from the floor.

Keep the back straight.

Perform 3 sets of 8-10 repetitions

Crunches

Lie on your back with the backs of the shins resting flat on a bench, the knees bent to 90 degrees.

Fold the arms across the chest so the right hand touches the left shoulder, and the left hand touches the right shoulder. This can also be done with the fingers interlocked behind the head.

Slowly lift the shoulders and upper back off the ground, flexing the trunk towards the knees.

Contract the muscles of the abdomen, to bring the shoulders toward the knees.

You can also bring one shoulder toward the opposite knee for variation.

Perform 3 sets of 8-10 repetitions.

Alternate Arm and Leg lifts

Kneel down on all fours.

Squeeze the muscles of the lower abdomen, and pull them in and upwards towards the base of the spine. The abdomen should hollow slightly, and the waist narrow. Hold this action for the duration of the exercise.

Slowly and with control, lift one arm and the opposite leg up.

Hold this position for about 6 seconds.

Slowly lower the arm and leg down.

Repeat on the opposite side.

Perform 3 sets of 8-10 repetitions.

Bicep Curls

Stand with the feet hip-width apart, the knees slightly bent, and the back straight.

Hold a dumbbell in each hand with the arms hanging down by the sides, and the palms facing inwards.

Slowly lift one dumbbell forwards and up towards the shoulder, keeping the elbows tucked in by the sides.

As you lift the dumbbell, keep the thumbs pointing straight upward, and the palms facing inwards.

Slowly lower the dumbbell down, back to the starting position, so the palms face inwards once again.

Repeat on the opposite side.

Perform 3 sets of 8-10 repetitions.

Push Ups

Start in a push up position with the hands a little wider than shoulder width and the feet a little wider than hip-width apart.

Lift the knees off the floor if possible (you can do the exercise with the knees on the floor if you cannot lift the knees off the floor).

Firm the buttocks and abdominal muscles.

Slowly with control, lower the body down towards the floor.

Slowly with control, lift the body back to the starting position.

Perform 3 sets of 8-10 repetitions

Calf Raises

Stand on the balls of the feet, with the heels hanging over the edge of a step, the feet hip width apart.

Lower the heels down as far as possible towards the ground, so you feel a stretch in the backs of the shins.

Slowly and with control lift the heels up as high as possible.

Slowly and with control lower the heels down again.

Perform 3 sets of 8-10 repetitions.

One Leg Balancing

Stand on one leg for a long 1-2 minutes and repeat 2-3 times.

To make the balancing more difficult:

1. Stretch the arms over the head

2. Close the eyes

3. Try to bounce a tennis ball against the wall as you stand on one leg.

Last updated: August 5th, 2003