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See also Here's How to Prevent Osteoporosis Doctors once thought that weak bones and osteoporosis were a natural part of aging. But today we know they are not and that they are preventable. The American Council on Exercise (ACE) says there is a lot we can do to prevent osteoporosis, including bone-loading exercise and a balanced diet. “Bone-loading exercises and eating a high-calcium, high-fiber, low-fat diet is essential for building stronger bones. Preventative measures should start during the early teen years,” says ACE. Here are three exercises which ACE recommends adding to your training regimen to start building stronger bones today. |
Squat: Hold light-weight
dumbbells in each hand with arms
straight and hanging down
alongside the body. Stand with
feet shoulder-width apart and
knees and feet facing forward.
Engage the abdominals and flex
the hips and knees to a place
where the thighs are approaching
a position parallel with the floor.
Only go as low as you feel
pain-free and stable. Keep the
chest and shoulders in an upright
position throughout the
movement and feel the body
weight centered toward the middle
of the feet and heels. Perform one
to three sets of eight to 12
repetitions. Note: For many
beginners body-weight squats
may represent a proper starting
intensity.
dumbbells in each hand with arms
straight and hanging down
alongside the body. Stand with
feet shoulder-width apart and
knees and feet facing forward.
Engage the abdominals and flex
the hips and knees to a place
where the thighs are approaching
a position parallel with the floor.
Only go as low as you feel
pain-free and stable. Keep the
chest and shoulders in an upright
position throughout the
movement and feel the body
weight centered toward the middle
of the feet and heels. Perform one
to three sets of eight to 12
repetitions. Note: For many
beginners body-weight squats
may represent a proper starting
intensity.
Side Lunges: Stand with your
feet together and hands by your
sides or in front of your chest.
Take one large step to the right
side, allowing your body weight
to shift to the right foot as it
makes contact with the floor. The
left knee should remain straight as
the right leg accepts a majority of
the weight. Push off of the floor
with the right foot and return to
the starting position. Repeat
movement on the left side.
Bending the knee 90 degrees is
ideal, but only go to as low as
you feel pain-free and stable.
Throughout the movement, be
sure to maintain the chest and
shoulders in an upright position.
This movement should be quicker
than the regular squat because it
requires the use of muscular
power to push off the floor and
return to starting position.
Perform one to three sets of eight
to 12 repetitions. (Pictures
courtesy of ACE)
feet together and hands by your
sides or in front of your chest.
Take one large step to the right
side, allowing your body weight
to shift to the right foot as it
makes contact with the floor. The
left knee should remain straight as
the right leg accepts a majority of
the weight. Push off of the floor
with the right foot and return to
the starting position. Repeat
movement on the left side.
Bending the knee 90 degrees is
ideal, but only go to as low as
you feel pain-free and stable.
Throughout the movement, be
sure to maintain the chest and
shoulders in an upright position.
This movement should be quicker
than the regular squat because it
requires the use of muscular
power to push off the floor and
return to starting position.
Perform one to three sets of eight
to 12 repetitions. (Pictures
courtesy of ACE)
Seated Row: Using exercise tubing, flex at the hips and
shoulders (not the spine) to grasp the handles and sit
upright on a bench or the floor with the elbows
extended. Slowly pull the elbows behind the back and
maintain an upright posture without allowing the hips
to rotate. Pause, and focus on squeezing the shoulder
blades toward each other before returning the arms to
the starting position. Perform one to three sets of eight
to 12 repetitions.
shoulders (not the spine) to grasp the handles and sit
upright on a bench or the floor with the elbows
extended. Slowly pull the elbows behind the back and
maintain an upright posture without allowing the hips
to rotate. Pause, and focus on squeezing the shoulder
blades toward each other before returning the arms to
the starting position. Perform one to three sets of eight
to 12 repetitions.
