Osteoporosis is often referred to as a “silent” disease since those who have it may not show any symptoms until a bone breaks. Even a minor accident like slipping on a wet floor or tripping on a rug can instantly change your life.
Bones are made of living tissue, and old bone is constantly being broken down (by cells called osteoclasts) and replaced with new bone (by cells called osteoblasts). When more bone is broken down than replaced, osteoporosis can develop, increasing fracture risk.
Regular exercise can help stimulate the growth of bone-building osteoblasts, resulting in stronger and denser bones.
Bones and muscles are closely interconnected. Weak muscles can increase the risk of falls, thereby increasing the risk of fractures for those with osteoporosis, particularly in older adults. By increasing our muscle strength, we can also improve bone strength. Exercise increases muscle mass, which produces stress on the bones and has been shown to enhance osteoblast activity.
Patients who have experienced a fall sometimes develop post-traumatic stress disorder (PTSD) due to the fear of another injury. Although taking proactive measures to prevent injury is important, reasonable exercise is crucial for maintaining strength, endurance, and bone health.
5 Exercises to Combat Osteoporosis
While exercise is generally good for you, not every type can strengthen your bones. The following five exercises support bone health and are easy to do at home.
Since the severity of osteoporosis can vary significantly from person to person, it may be helpful to consult your doctor to determine what’s best for you.
1. Weighted D2 Shoulder Flexion
Proprioceptive neuromuscular facilitation (PNF) is a rehabilitation technique used to increase flexibility and range of motion. In PNF, we often use the D2 shoulder flexion movement to increase strength and endurance.
Step 1: Sit in a chair and hold a weight in one hand. It should be something that you can comfortably lift overhead.
Step 2: Rest your hand holding the weight on your opposite hip, with your palm facing your hip. Try to reach past your hip without overly rotating your shoulder.
Step 3: In one smooth move, extend your hand upward and outward across the front of your body, as if you’re drawing a sword and holding it up with your arm fully extended. Let your arm do most of the movement.
Step 4: Slowly lower your arm back down. This counts as 1 repetition. Try to perform 15 repetitions with each arm.
2. Weighted Chair Squats
Chair squats are fantastic for overall lower body strength and posture. Adding weight can increase the intensity and enhance strengthening.
Step 1: Sit at the front of a chair with your hands together at neck level. To add weight, hold a dumbbell or a large can.
Step 2: While keeping your head up, slowly stand while pushing your hips forward.
Step 3: Slowly move back into the starting position. When squatting, stick your bottom out so your knees don’t move much ahead of your feet.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 15 repetitions. You can experiment with the number of sets and repetitions to see what works best for you.
3. Bent-Over Row
The bent-over row is a great exercise for the upper back while also increasing lower back strength. Those with osteoporosis can safely perform it because it uses a hinging movement at the hips.
Step 1: Start in a standing position with your arms straight down while holding onto dumbbells or cans.
Step 2: Bend your hips forward at approximately 90 degrees with your knees slightly bent to relieve stress on your lower back.
Step 3: Slowly pull the weights straight up, then slowly lower them back down.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 12 repetitions, adjusting the weight and number of repetitions as needed.
Alternatively, you can perform this exercise one arm at a time. If you find it somewhat stressful on your back, brace yourself on a chair or counter with your other arm.
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4. Overhead Dumbbell/Can Press
This movement is excellent for building and maintaining both shoulder and arm strength and shoulder mobility. It is a controllable movement that can easily be scaled up or down.
Step 1: Start by sitting or standing while holding a dumbbell or can in each hand. Standing is more difficult but will help build your balance. Be sure to keep your trunk as upright as possible.
Step 2: Hold the weights at shoulder level with your elbows out to the sides.
Step 3: Slowly push the weights straight up until your elbows completely straighten, then slowly lower them back down, taking about 2 seconds in each direction.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 12 repetitions.
Overhead presses can be challenging since you’re pushing against gravity, and there’s a cardio component. My patients often find this to be the hardest exercise, but it produces substantial benefits.
5. Wall Pushup
The wall pushup is great for building core strength, anterior chest wall muscles, and triceps. This modified pushup is easier and more accessible than the classic pushup, making it a better option for many people.
Step 1: Stand and place your arms straight out in front of you with your elbows locked and your hands on a wall.
Step 2: Slowly lean into the wall while bending your elbows until your face almost touches the wall. Push back out and straighten your arms.
Step 3: This counts as 1 repetition. Try to perform 3 sets of 15 repetitions.
To increase the exercise intensity, you can push off a counter or a stabilized chair. Be sure to move slowly and carefully while keeping your back straight.
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