Brisk walking, jogging, jumping, basketball, netball, tennis, percussion, stair running and jumping are examples of weight-carrying exercises. Look at the activities your loved one already enjoys and see if there is a way to add more standing or walking to the activity to increase your loved one’s weight load. Walking is one of the easiest and most effective ways for your loved one to improve their bone health.. In fact, studies have shown that people who walked four hours a week had a 41 percent lower risk of hip fracture than those who walked less than an hour a week..
Brisk walking is best when you as a loved one can do it, but a walking routine can be adapted to any fitness level. The best part is that walking is free and can be done anywhere — indoor or outdoor.. Weight-carrying aerobic activities involve aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical exercise equipment, climbing stairs, and gardening.
Seniors may prefer to swim, ride stationary bikes, or use the rowing machine for their cardio workouts, but since you’re not on your feet and need to keep your body weight high, they’re not considered weight-bearing exercises. Walking, hiking, playing tennis and climbing stairs are considered weight-bearing exercises. If you prefer the exercise bike or rowing machine for balance, use a treadmill and hold on to the horizontal handlebars while walking. Incorporate three to four 30-minute weight-loaded cardio workouts into your weekly program.
Weight and resistance exercises are the best for your bones. Weight-loading exercises force you to work against gravity. These include walking, hiking, jogging, climbing stairs, playing tennis and dancing. Resistance exercises — such as lifting weights — can also strengthen bones.
Other exercises, such as swimming and cycling, can help build and maintain strong muscles and have excellent cardiovascular benefits, but are not the best way to train your bones. Once people reach a certain age, it’s time to start thinking about exercises for osteoporosis. A loved one who is overweight or suffers from arthritis, for example, can greatly benefit from weight exercise. There are a variety of exercises for osteoporosis that are easy enough for people of all ages but are particularly beneficial for seniors.
Strength training helps seniors develop muscle strength, but only weight-bearing strength exercises also effectively develop bones and improve balance. Stretching is best done after your muscles are warmed up, for example, at the end of your training session or after a 10-minute warm-up. Just like there are techniques and workouts designed to increase strength and build muscle, there are also exercises for seniors that focus on strengthening bones and improving balance to prevent falls. A movement specialist should have a degree in exercise physiology, physical education, physical therapy, or a similar specialty.
Exercising for osteoporosis means finding the safest and most enjoyable activities for you, given your overall health and the extent of bone loss. Regular exercises to wear can be great for fighting osteoporosis, but it’s also a good choice if your loved one has other health issues. The great thing about wearing exercises is that many can be done at home without the need for fancy gym equipment. Stop exercising if you have chest pain or discomfort and see your doctor before your next workout session.
Exercises without weight are still beneficial for your loved one, especially if recommended by their doctor. However, they may not be what your loved one needs to strengthen muscles and joints. Simple exercises like standing on one leg or movement-based exercises like tai chi can improve your stability and balance. As always, it’s important that your loved one’s doctor approves them for training before they start a new workout plan.
- Weight Bearing Exercises for Seniors | Live Healthy – Chron.com
- Exercising with osteoporosis: Stay active the safe way – Mayo Clinic