While there is no cure for osteoporosis, being proactive can prevent, slow or stop the progression of this disease. As discussed in last week’s column, a healthy lifestyle, avoiding smoking and excessive alcohol use, a well - balanced diet – rich in calcium and vitamin D, and weight –bearing exercises – such as walking and weight training are essential in the prevention and treatment of this disease.
All of the following exercises can be performed at home without purchasing any equipment except exercise bands.
• Weight Bearing Aerobics – Walking, Hiking, Jogging
An exercise that requires you to support the weight of your body through your bones is an essential component of a program designed to prevent osteoporosis. Therefore, swimming and biking, while good forms of aerobic exercise, are not as valuable as walking, hiking, light jogging, cross-country skiing, and elliptical and stepper machines. (3-5 times per week 30-45 minutes)
• Standing Hip Hikes (Photo 1)
Face a countertop and hold onto it with both hands. Hike your hip and knee up to 90 degrees as if you are marching. Hold the position for 3-5 seconds on one leg and lower slowly. Repeat this on the other leg and alternate 10 times.
• Standing Hip Scissor Kicks (photo 2)
Face a countertop and hold onto it with both hands. Lift your leg up 30 degrees as if you are spreading your legs apart. Hold the position for 3-5 seconds on one leg and lower slowly to cross over the middle. Repeat this on the other leg and alternate 10 times.
• Standing Squats (photo 3)
Face a countertop and hold onto it with both hands. Bend your hip and knee down to 45 degrees to a squatting position. Hold the position for 3-5 seconds on both legs and return to standing slowly. Repeat this 10 times. Once strong enough try on one leg at a time and alternate.
• Step Ups
Slowly climb steps by marching and hold one leg at the peak of each step for 2-3 seconds. Repeat slowly going down steps. Use two rails in the beginning until strong enough to use one or none.
• Standing Wall/Countertop Push – Ups (photo 4a, 4b)
Face a countertop and hold onto it with both hands. Bend your elbows down to 45 degrees to a push-up position. Hold the position of 3-5 seconds. Then, straighten elbows slowly. Repeat this 10 times. Once strong enough try on one arm at a time and alternate. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
• Chair Push – Ups (photo 5)
Sit in a chair with arm rests. Get out of chair using arm rests to extend elbows like a push-up. Hold the position for 3-5 seconds and return to sitting by bending elbows slowly. Repeat this 10 times. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
• Shoulder Shrugs (Photo 6)
Stand with both feet on exercise band. Hold band in both hands and slowly shrug shoulders up toward ears. Lower slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
• Bicep Curls (Photo 7)
Stand with both feet on exercise band. Hold band in both hands and slowly bend elbows up toward shoulders. Lower slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
• Trunk Rows/Lats (Photo 8)
Stand and face door. Attach exercise band to inside door knob and hold in both hands. Pinch shoulder blades together while performing a “row the boat” movement. Return slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Photos: Jen Hnatko, Model: Dominique DelPrete
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.
