Tag Archives: Osteopenia

Equipment Selection for Strength Training for Osteoporosis Prevention

Equipment Selection for Strength Training for Osteoporosis Prevention

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Choosing the right equipment for strength training for osteoporosis and osteopenia prevention is important! Here are a few clips from my DVD on equipment selection….I like to see women over-fifty start with sets of one to five pound dumbbells because it’s safer to increase the intensity of strength training in one pound increments. You can purchase heavier weights as you get stronger….Ankle or Leg Weights: Whichever kind you choose, be sure to get the adjustable kind. If holding dumbbells is uncomfortable for your hands because of arthritis, you can either try using your ankle weights or get some adjustable wrist weights. Often, friends and relatives have unused strength training equipment, so ask around! You’ll also see dumbbells in second hand stores. You’ll get great use of this equipment to slow down bone loss. All of it should last a lifetime and more! Continue Reading

Safe Strength Training Introduction – Video Clip

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Sometimes we can do everything “right”, but might unknowingly have a genetic predisposition to osteoporosis or maybe we never even reached a high peak bone mass by age 30. But, it’s possible to help strengthen your bones with lifestyle modifications that you CAN do something about right now such as weight-bearing exercise, strength training, and a calcium & Vitamin D rich diet! Cheryl was amazed to hear that hip fractures kill more women each year than breast cancer. Continue Reading

Strength Training, Bone Density, & Fracture Risk

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I recently had the opportunity to speak about bone density with a physician who has been an osteoporosis researcher for most of his life. He said, “We used to think that if we could only know a person’s bone density, we could solve all of our problems. Didn’t turn out that way.” He emphasized that… Continue Reading

Safe Movement with Osteoporosis or Osteopenia + Video Clip

Safe Movement with Osteoporosis or Osteopenia + Video Clip

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For years, I have wanted to make a short YouTube video showing exercises to avoid if you have low bone density (osteopenia) or osteoporosis. I pulled a clip on safety out of my recent video, Safe Strength Training for Osteoporosis Prevention and it’s now on YouTube. Check it out!
The basic moves that you should avoid with any low bone density or osteoporosis are:
Don’t bend forward at the waist.
Don’t twist to the point of strain.
Don’t twist AND bend forward from the waist.
Instead, hinge from the hips when you need to bend down, using your legs and knees for support, not your back.
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Can I Golf With Osteoporosis?

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Is it safe to golf with osteoporosis? Take a look at the National Osteoporosis Foundation’s “Moving Safely” guidelines. They note that, “Many exercises and activities such as yoga, Pilates, tennis and golf may need to be avoided or modified because they often involve twisting and bending motions,” which increase the risk of vertebral fractures in those with osteoporosis. After looking through those precautions, maybe you can get your friends to join you in another weight bearing activity that is safer for your bones, like brisk walking or dancing! Continue Reading

Q & A: 2 or 4-5 Strength Training Workouts a Week?

Q & A: 2 or 4-5 Strength Training Workouts a Week?

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First of all I just discovered your site…it’s just what I’ve been looking for….thank you!!! My question relating to this article is that sometimes I split my weight training into several days during the week…a few weights on mon, maybe a few more on tues, then at least one more day during the week and… Continue Reading