Personal Trainer
Osteoporosis is a common disease involving bone loss, that affects 2 million Canadians. Up to 1 in 2 women will break a bone due to osteoporosis – equal to the risk of breast, ovarian and uterine cancer combined. Up to 1 in 4 men will break a bone due to osteoporosis – a risk greater than prostate cancer.
Whether you’re diagnosed or not, prioritizing bone strength is crucial for your overall health, especially as you age.
Exercise: A Great Treatment for Osteoporosis
Other than taking medication, exercise has been proven to delay the onset of osteoporosis and reduce fracture risk. Both Health Canada and Osteoporosis Canada state that exercise can help increase bone density, volume and strength as well as increase muscular strength. What’s missing is guidance on how to apply this in a way that is healthy and safe for your specific needs.
As a Registered Kinesiologist, I recommend combining weight-bearing aerobic exercise with moderate to high-intensity strength training. Focus on exercises that don’t cause pain and use weights heavy enough to help strengthen your bones. Let’s dive into the specific types of exercises.
Weight-Bearing Aerobic Exercises
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.
For bone health, include weight-bearing exercises in your routine to get the full range of benefits for your body.
Strength Training Exercises
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.
For bone health, include weight-bearing exercises in your routine to get the full range of benefits for your body.
Squats or Sit-to-Stand
For strengthening the quadriceps, glutes, and other muscles of the thigh 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 muscles of the thigh that support your hips, knees and ankles. Single leg exercises like step up 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 to support the lower back. Strengthening your glutes can support the performance of other lower body exercises as well.
Side Plank
Side planks are good for building stability in the core and outer glutes. Improving core stabilization can help with the performance of the other exercises listed and can help with fall prevention.
Prone Cobra
To strengthen the spinal extensors to support the spine and core. To improve posture.
Balance Exercises
Incorporating balance exercises into your routine is also beneficial, especially to those at risk of falls, as these exercises help to strengthen stability. It’s recommended to train your balance twice a week to improve your base of support and maintain a steady foundation.
Conclusion
With all of these exercise tips and examples considered, it’s also important to listen to your own body’s needs. The above is a general recommendation of what the average person should focus on for optimal bone health. Everyone begins at a different startling line, and it’s best to consult with a personal trainer who can assess your body and it’s needs and develop a specialized training program, using appropriate exercise techniques, to create the healthiest, strongest version of you.
Begin Your Journey with Us
Reach out to us for a complimentary consultation. We would be more than happy to offer some guidance to help you move forward on your journey. Sometimes taking the first step is the hardest, so don’t hesitate to get some help to kickstart the process. We all start somewhere.