IMPROVING BONE HEALTH
Exercises to help battle osteoporosis
BY:KRISTIN SCHWEIZER, MPT
Osteoporosis is a disease that causes bones to become weakened, putting them at risk to break easily. It most often affects the hips, spine and wrists. Annually, approximately 1.5 million fractures occur that can be related to osteoporosis. Caucasian and Asian women over the age of 50 are at greatest risk.As osteoporosis can be both prevented and treated, it's important that you and those in your care get early screening, which includes bone-mineral density testing. Lifestyle choices in exercise and nutrition—including a diet rich in calcium and vitamin D—can prevent bone loss or decrease the rate of progression once it's started. Your physician or nutritionist can make specific diet recommendations.
Both weight-bearing activities and resistance training are necessary for bone health. Walking, running, dancing and playing tennis are weight-bearing activities; riding a bicycle and swimming are not as they provide no impact of bones on the ground. If you're sedentary and just beginning weight-bearing activities, start with 10 minutes of walking three times a week. Gradually build up to 30 minutes a day, five days a week.
The exercises here use weights to provide resistance. Build up to doing these strengthening exercises for 20 minutes, three times a week. If you haven't been exercising, begin without using ankle weights, and then gradually add small amounts of weight, beginning with one pound.
Standing Hip Abduction
1. Stand facing your kitchen counter, hands on the counter for support, feet hip-width apart.
2. With knees and toes facing the counter, slowly lift your right leg to the side.
3. Keep your torso still; avoid leaning to the side.
4. Slowly lower your leg to the starting position. Repeat 10 times. Then perform with your left leg.
Standing Hip Extension
1. Stand facing your kitchen counter, hands on the counter for support, feet hip-width apart.
2. Keep your knees straight (but not locked), and slowly raise your right leg behind you, keeping your back straight. Avoid leaning forward.
3. Slowly return your leg to the starting position. Repeat 10 times. Then perform with your left leg.
Standing Hip Flexion
1. Stand with your left side toward the kitchen counter, left hand on the counter for support.
2. Raise your right leg up as if you were marching.
3. Lower your foot to the floor. Repeat 10 times.
4. Turn around and perform the exercise with your right leg.