Registered Kinesiologist
Weight-Bearing Aerobic Exercise for Osteoporosis
Weight-bearing aerobic exercises such as walking or jogging help stimulate bone density, making them key for maintaining strong, healthy bones. While non-weight-bearing exercises like swimming or cycling are great for cardiovascular health, they don’t offer the same bone-strengthening benefits.
Strength Training Exercises to Increase Bone Density
Strength training has also been shown to support bone development and maintenance. A well-rounded program should build strength in the lower body, trunk, balance, and upper body. Strengthen muscles that support key joints, like the spine, hips, and wrists, which are prone to fractures. Aim to train three times a week to boost strength, stability and overall injury prevention.
Squats or Sit-to-Stand
To strengthen the quadriceps, glutes, and other thigh muscles that support your hips, knees, and ankles. This exercise makes it easier to get out of a chair.
Step Ups
Step-ups strengthen the quadriceps, glutes, and other thigh muscles that support your hips, knees, and ankles. Single-leg exercises like step-ups challenge and improve your balance and stability and also make it easier to go up stairs.
Glute Bridge
This exercise is great for glute strength and for supporting the lower back. Strengthening your glutes can also support other lower-body exercises.
Side Plank
Side planks build stability in the core and outer glutes. Improving core stability can improve performance in the other exercises listed and help prevent falls.
Prone Cobra
Prone cobra helps strengthen the spinal extensors to support the spine and core. This exercise can also help improve posture.
Balance Exercises to Reduce Fall and Fracture Risk
Adding balance exercises to your routine is also beneficial, especially if you’re at risk of falls, because they help improve stability. It’s recommended to train your balance twice a week to improve your base of support and maintain a steady foundation.
Listen to Your Body
With all these exercise tips and examples in mind, it’s also important to listen to your body’s needs. The above is a general recommendation of what the average person should focus on for optimal bone health. Everyone starts from a different place, so it’s best to consult a personal trainer who can assess your body and needs and develop a specialized training program with appropriate exercise techniques to help you become the healthiest, strongest version of yourself.
Turn Insight Into Action
Putting knowledge into action is often where the biggest results happen. Whether you’re looking to build strength, improve mobility, support your health, or work toward a specific goal, our personal trainers and specialized personal trainers can help you create a personalized plan that fits your needs and helps you make steady progress.