Category Archives: Exercise for Osteoporosis Prevention

Exercising After a Fracture – See a Physical Therapist 1st!

Exercising After a Fracture – See a Physical Therapist 1st!

Question: Do your 10 Tips for Osteoporosis Prevention Exercise apply to someone who has already fractured or would you modify any of them? I received this question last week on the National Osteoporosis Foundation’s online Support Community where, as one of the four moderators, I comment on exercise questions. The query came from a womanContinue Reading

10 Tips for Osteoporosis Prevention Exercise

10 Tips for Osteoporosis Prevention Exercise

Women sometimes contact me on their way home from a doctor’s appointment. Their bone density scan has shown bone loss and their doctor wants to put them on medication. They’ve also been told to strength train, do weight-bearing exercise, and change their eating habits. It can be overwhelming, dealing with a bone loss diagnosis andContinue Reading

12 Tips for Adapting the 7-Minute Workout

12 Tips for Adapting the 7-Minute Workout

Here are 12 tips for adapting exercise programs if you’re over fifty or have osteoporosis or osteopenia, using the 12 exercises in the 7-minute workout as examples. Number one, always check with your healthcare provider for guidance on any new exercise program. What works for your neighbor might not work for you. You might need individual adaptations, soContinue Reading

7-Minute Workout? Appropriate After Fifty?

7-Minute Workout? Appropriate After Fifty?

I’m always trying to find time-efficient ways to make exercising when you’re over fifty work for those who may also have osteoporosis or osteopenia. In my May-June 2013 American College of Sports Medicine Health & Fitness Journal, there was an excellent article about 12 exercises done in 7 minutes entitled, “High Intensity Circuit Training UsingContinue Reading

Modifying Yoga for Osteoporosis Free Webinar

Modifying Yoga for Osteoporosis Free Webinar

As the years go by, especially with bone loss, it’s important to heed the safety precautions with any form of exercise. If you have a diagnosis of osteoporosis or low bone density (osteopenia) and practice yoga, be sure to watch this must-see free webinar on Wednesday, Aug. 13th by Sherri Betz, PT, entitled, “Modifying Yoga for People with Osteoporosis.”Continue Reading

Swimming Good for Bones?

Swimming Good for Bones?

Swimming is a WONDERFUL exercise for muscles throughout your whole body, but usually isn’t advised as a bone strengthening exercise to prevent osteoporosis. This is because it’s not weight bearing with the beneficial effect that gravity produces on our skeleton. In water we lose around 5/6 of the body weight that we have on land.Continue Reading

4 Tips for Starting an Osteoporosis Prevention Exercise Program

4 Tips for Starting an Osteoporosis Prevention Exercise Program

Ease into any new exercise program. As you start increasing your daily exercise to help your bones, be sure to do it gradually. You don’t need to start with a huge overload. Working a little bit harder than what you’ve been doing in any activity will help your muscles safely get stronger which then creates a stronger pull on your bones during exercise.Continue Reading

Do Resistance Bands Build Bone Density?

Do Resistance Bands Build Bone Density?

I got a question today from Maggie about whether resistance bands will really build bone. Good question, Maggie! Muscle strengthening exercises exert a pull on bones, no matter what method is used, weights, bands, exercise machines, or body weight. Muscles are attached to our skeleton by tendons. When you work muscles a little harder than usual,Continue Reading

Resistance Band Training for Osteoporosis Prevention DVD Released!

Resistance Band Training for Osteoporosis Prevention DVD Released!

In my Strength Training for Osteoporosis Prevention classes I change things up with resistance bands. Add variation to your workouts; your muscles and bones will respond by getting stronger. With resistance bands, you’ll find muscles that have been hiding out, more than happy to let their neighboring muscles do all of the work!

Remember, all of your skeletal muscles are attached to your bones. With each contraction, your muscles give your bones a little tug. The stronger they are, the harder the tug. University research repeatedly shows that stronger muscles, all pulling their weight, can halt bone loss in its tracks, in just 2 muscle strengthening workouts a week.Continue Reading

5 Tips for Choosing the Right Resistance Bands

5 Tips for Choosing the Right Resistance Bands

I like the long, flat resistance bands over the loops or tubing with handles because of their versatility. In my Resistance Band Training for Osteoporosis Prevention DVD, you’ll be holding the band in different positions, so handles don’t work well. Tubing is too narrow and can be uncomfortable on your hands. But if you already have tubing, using bike or weight lifting gloves can help keep your hands comfortable. The thick straps are way too hard. Don’t even think about those!
NOTE: RESISTANCE BANDS ARE MADE OF LATEX. If you have an allergy, latex free, non-scent, and powder free bands are available…Continue Reading