by HAC Personal Trainer Denise Boyle
Make no bones about it: having low bone density puts you at far greater risk of injury should you experience a fall. Physical activity plays a crucial role in preventing and reversing low bone density! Here are 8 simple exercises from HAC Personal Trainer Denise Boyle to help prevent or manage osteoporosis.
In general, light weight-bearing exercises, resistance training, and balance workouts all can help mitigate or manage osteoporosis.
Exercises to Avoid
If you have osteoporosis, there are some things you should watch out for. For example, Denise notes that sit-ups, crunches, toe touches, and lat pull-downs performed behind the head could exacerbate symptoms. This also applies to rotations, forward flexion, and any movements involving powerful twisting of your trunk.
1.) Seated or Standing Rows
(A) Sit or stand in front of a cable stack with your feet hip-width apart. Grab the cable and adjust it to chest height. Retract and bring your shoulders down and back. (B) Pull the cable toward your chest, squeeze your back muscles, and pause for a few seconds before returning to the start position, then repeat. Be sure to keep the core engaged throughout the exercise.
Note: When doing a seated row, place your feet under the seat to ensure proper posture. Do not place your feet too far forward or back.
2.) Lat Pull Downs
(A) Sit and place your ankles under your knees. Grab the bar so your grip is slightly wider than shoulder-width, engaging your core. (B) Inhale and pull the bar just below your clavicle while slightly leaning back. Exhale and return to the starting position, staying in control. Repeat
3.) Stability Ball Push-Ups
(A) Position yourself in a high plank with thighs resting on a large stability ball, legs straight, and hands shoulder-width apart. (B) Engage your core and perform the push-up, then repeat. Squeeze the glute muscles during the exercise.
4.) Squats with Upright Row
Stand in front of a cable stack with the cable set to the lowest setting and a medium-size bar attached. (A) As you grab the handle, go into a squat position. Stand with your feet hip-width apart and engage your core. Hinge at your hips and lower your body so that your knees don’t track in front of your toes. (B) In one fluid motion, lift from the squat position to standing upright and simultaneously pull the bar up toward your chest. Lead with your elbows and upper back as you row. Reverse the motion and return to the starting position, then repeat.
5.) Wall-Supported Single Leg Stance
Stand next to a wall with your right hip pressing against it. (A) Lift your right leg, creating a 90-degree angle, engaging your core. Simultaneously press both the hip and the leg against the wall and hold for 20 to 30 seconds. Release and repeat with the other leg.
This exercise is isometric. Isometric exercises could help improve your muscle and bone strength without putting excessive stress on your bones. This type of exercise involves muscle contraction without limb movement.
6.) Stability Ball Wall Squats with Band Reverse Fly
(A) Place a stability ball against a wall and press your lower back into it. Hold a long band with both hands placed so there’s little to no sag in the band. (B) Lower into a squat, allowing the stability ball to roll up your back. Simultaneously, perform a reverse fly by bringing your arms out toward either side and pulling the band taut. Keep your core engaged and squeeze your scapulae by bringing your shoulder blades together as you complete the reverse fly. Reverse the motion to return to standing and repeat.
7.) 3-Way Lunges with Kettlebells
(A) Stand with a kettlebell in each hand – aim for a moderate weight that feels slightly heavy. Keep your chest lifted, core engaged, and your shoulders back and down. (B) Take a step forward and lower into a lunge, then return to standing position. (C) With the same leg, take a step out to the side, return to standing, (D) then step back with your leg and return to standing once again. Repeat exercise, alternating legs.
8.) Stability Ball Side-Lying Leg Lifts
(A) Using a mat, kneel next to a stability ball. Start by leaning your right hip on the ball to support your right side. Your left leg is extended out to the side. (B) While engaging your core, inhale and lift your left leg laterally then exhale slowly as you lower your foot back to the mat. Repeat desired reps.
Watch Your Posture
Our leg extension, leg curl, leg press, and seated row machines are popular, and Denise says they benefit those with osteoporosis when used correctly. Workout machines inherently provide more stability than you would get if completing the same exercises with free weights, but they are not fool-proof. Denise advises clients to remain upright when using the seated row machine – don’t slouch! When using the seated leg curl, seated leg extension, and leg press, she says to avoid putting too much strain on your lower back to prevent injury.
Don’t forget to warm up and cool down! Warm-ups gradually increase your heart rate and help loosen muscles, which reduces the risk of injury. Denise recommends ellipticals, treadmills, and walking. A slow cool-down will stretch those muscles even more.
