An estimated 10 million Americans have osteoporosis, and an additional 34 million have low bone mineral density. Women are at greater risk for developing osteoporosis and can lose up to 20 percent of their bone mineral density in the five to seven years after menopause. And, while several factors can put an individual at higher risk for osteoporosis, a common risk factor is lack of daily exercise.
Research suggests that performing weight-bearing exercises may slow the rate of bone mineral density loss and prevent osteoporosis from taking its course. Let’s take a closer look at some bone-building exercises to help keep your bones healthy and strong.
To start, perform two sets of ten repetitions for each exercise. For progression, try the Challenge designated for each, add another set, decrease to eight repetitions while increasing weight or try a combination of all.
Lower-Body Exercises
1. Body Weight Chair Squat
Sit toward the front of your chair with feet flat on the ground and shoulder-width apart. Place your hands across your chest or out in front of you. Once ready, stand straight up while keeping your weight on your heels to help prevent your knees from coming forward in front of your toes. Then, sit back down on a chair in a controlled manner. Repeat.
- Modification: Use the armrests of the chair to push yourself up.
- Challenge: Hold a dumbbell close to your chest while performing the squats.
2. Forward Lunge in Place
Stand with feet together and hands-on-hips. Take a big step forward with your left leg, and then step back to starting position. Now, perform with the right leg. Repeat. Remember to stay tall throughout this exercise.
- Modification: Take a shorter step forward.
- Challenge: Hold a dumbbell in each hand down by your sides while performing forward lunges. You can also progress to one end of the room and back.
3. Side Lunge in Place
Stand with feet together and hands cupped close to body at chest height. Take a big step to the left while keeping your right leg straight and both left and right feet flat on the ground. Step back to the starting position and perform in the opposite direction. Repeat. Stay tall throughout this exercise.
- Modification: Take a shorter step to the side.
- Challenge: Hold a dumbbell close to the chest while performing side lunges in place.
4. Backward Lunge in Place
Stand with feet together and hands-on-hips. Take a big step back with your left leg, then go back to starting position. Now, perform with the right leg. Repeat.
- Modification: Take a shorter step back.
- Challenge: Hold a dumbbell in each hand down by your sides. You can also progress to one end of the room and back.
Upper-Body Exercises
5. Push-Up
Place your hands shoulder-width apart on the ground (or on the wall) with your legs behind you. Bend your arms by lowering yourself toward the ground, and then push back up to starting position. Repeat.
- Modification: Position your knees on the ground.
- Challenge: Add a weight plate to your back for added resistance.
6. Single-Arm Dumbbell Row
Stand with feet shoulder-width apart, knees slightly bent, with the body bent forward at the waist with one hand on the chair and the other hanging down by your side, holding a dumbbell. Pull the dumbbell up toward your side, followed by lowering it back down. Repeat with another arm.
- Modification: If you don’t have dumbbells, you can use items such as water bottles and milk jugs (and even fill them with sand).
- Challenge: With the sound technique, perform with heavier dumbbells.
7. Dumbbell Shoulder Press
Stand with feet shoulder-width apart with arms positioned at shoulder-height at a 90° angle. Press the dumbbells straight up over your head (try to have the dumbbells touch at the top for a full range of motion). Stay tall and resist leaning backward; move only at the shoulders. Repeat.
- Modification: This can be performed in a seated position. If you don’t have dumbbells, you can use items such as water bottles and milk jugs (and even fill them with sand).
- Challenge: With the sound technique, perform with heavier dumbbells.
8. Dumbbell Arm Curl
Stand with feet shoulder-width apart with arms down. While keeping elbows close to the body, curl dumbbells up and lower them back down. Squeeze biceps as you curl. Repeat.
- Modification: This can be performed in a seated position. If you don’t have dumbbells, use items such as water bottles or milk jugs.
- Challenge: With the sound technique, perform with heavier dumbbells.
9. Dumbbell Triceps Kickback
Stand with feet shoulder-width apart, knees slightly bent, body bent at the waist, with arms at 90° by your sides. While keeping elbows close to your body, extend dumbbells straight behind you. Squeeze your triceps as you extend your arms. Return to starting position. Repeat.
- Modification: If you don’t have dumbbells, you can use items such as water bottles and milk jugs (and even fill them with sand).
- Challenge: With the sound technique, perform with heavier dumbbells.
Osteoporosis can develop into a debilitating condition if left untreated. Take action now. Your body will thank you later.
