We all need to stay active and can do it with just 20 minutes/day of regular exercise, even at home! Bodyweight and light resistance training is great for increasing strength and preventing osteoporosis. Check out these three exercises that are considered some of the best osteoporosis exercises.
1) Sit-to-stand Squats
We do this functional movement every day and is one of the most effective osteoporosis exercises! Execute it with proper form and control to activate muscles and build strength in the glutes and quads. Stand in front of a chair with feet shoulder-width apart, soft bend in the knees, and your core engaged. Sit the hips back and straighten your arms out in front for balance. After you make contact with the chair, drive the heels down, squeeze the glutes, and return to a standing position. Make sure to focus on control and minimize momentum for the best results. Complete 15-20 repetitions per set.
2) Wall Pushups
Pushups and pushup variations are great for activating upper body muscles including the arms and chest. Start standing away from a wall with your feet under hips. Place your palms on the wall, shoulder-distance apart at shoulder height. Then, bend your elbows and bring your chest towards the wall, keeping hips in a straight line. Squeezing the chest, press back to the starting position. Complete 12-15 repetitions per set.
3) Weighted Bicep Curls
Activate the biceps using resistance bands or light dumbbells. Start with your feet hip-width apart, knees soft, core engaged and hands by the sides. Keeping the elbows in place, squeeze the biceps, rotate the hands until palms face up in front of the shoulder. Return to starting position with control. Complete 12-15 repetitions per set.
Repeat 3-4 sets of these osteoporosis exercises a few times a week, or each day, depending on your workout regime. Heart rate testing and a check-up with a doctor should be a priority before starting any workout routine, even at home. It’s important to keep moving and exercising regularly to stay healthy and active at any age! Be sure to check out CLMBR for low-impact, safe workouts featuring both strength-training and cardiovascular conditioning that can be done in the convenience and comfort of your own home.
Christa Dellebvoi, , PT – AFAA and Director of Fitness & Education at CLMBR, a recently launched low-impact vertical climbing machine. She has shared her below insights on top low-impact workouts that are easy and beneficial for every age group. These can be done in the comfort of one’s home with little to no equipment.