Tag Archives: Osteoporosis exercises

Exercise Less and Accomplish More? Add Weight-Bearing Activities Throughout Your Day for Stronger Bones

Exercise Less and Accomplish More? Add Weight-Bearing Activities Throughout Your Day for Stronger Bones

Keeping a strong body with strong bones in the midst of a busy life can be a scheduling challenge! Awhile back, I switched from teaching my Safe Strength Training for Osteoporosis Prevention classes from three days a week to two days. My class participants and clients are generally between the age of 50 and 75. Many of us weren’t feeling fully recovered with only 48 hours between our hour-long, vigorous workouts. Read more about how 72 hours seemed to do the trick.

In a progressive resistance/strength training program, fully recovered muscles grow stronger after each workout. Those stronger skeletal muscles, all of which are attached to bone, then pull harder on your bones during movement, stimulating them to slow down bone loss and possibly even grow stronger.

Other research supports twice-weekly strength training as optimal for those in the over-fifty age group. That schedule provides plenty of time for other aerobic, heart-healthy types of activities. I love to see the recent research which helps us piece together the puzzle of what constitutes, “The Illusive Optimal Fitness Routine.”

Rest assured, many varied paths can lead to good, overall fitness. Continue Reading

Safe Strength Training Introduction – Video Clip

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

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

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.
Continue Reading

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

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

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

Create Your Bone Health Team!

Create Your Bone Health Team!

1. Create your bone health team, starting with your health care provider! Get her input before embarking on any new exercise program. Ask him if any exercises are contraindicated for you AND if you have any weight restrictions with your strength training. The NOF, (National Osteoporosis Foundation) recommends lifting no more than 10 pounds; that’s… Continue Reading