As we age, it is important to prioritize bone health in order to reduce the risk of osteoporosis and fractures. One way to maintain strong bones is through regular participation in bone strengthening exercises. Seniors suffering from osteoporosis can take advantage of some of
these exercises. Keep in mind that at an advanced age, it’s important to get the right assessment and guidance from a specialist. Knowing the right workouts is paramount to preventing serious injuries and to avoid worsening your condition.
Here are a few gentle exercises that involve bearing the weight of the body and can help to improve bone density and reduce the risk of osteoporosis for seniors:
Brisk walking is a great exercise for seniors with osteoporosis as it provides a low-impact workout that can help improve bone density and strength. It is important for seniors with osteoporosis to choose a walking route that is flat and has a stable surface to minimize the risk of falls. It is also important to wear supportive shoes and to use a walking aid, such as a cane or walker, if necessary. It is recommended that seniors with osteoporosis aim for at least 30 minutes of brisk walking per day, but it is important to consult with a healthcare provider before starting any new exercise program.
Another simple, yet effective exercise for bone strengthening can be walking the stairs! However, it is important for seniors with osteoporosis to be cautious when stair walking and to use handrails for support. It is also important to wear supportive shoes and to take breaks as needed. If stairs are difficult or unsafe, you can try using a stair stepper machine at a gym or at home.
Elliptical and/or Machine Training
The elliptical machine is another fantastic option for those with osteoporosis. The machine simulates the motion of walking or running, but without the impact on the joints that these activities can have. It is important for seniors to start slow with any machine and to use proper form to minimize the risk of injury. It is important to consult with a healthcare provider or specialist before starting any new exercise program.
Stability and Balance Exercises
If you do not have access to equipment and machines, luckily, most bone strengthening exercises can be done with just your body weight. Stability and balance exercises are important to include in your regiment. They help improve balance, coordination, and bone density. These types of exercises can help prevent falls, which can be especially important for seniors with osteoporosis as a fall can lead to a fracture. You can start with beginner yoga poses or simply standing on one leg. It is important for seniors with osteoporosis to start with simple exercises and gradually increase the difficulty as their strength and balance improves.
Perhaps you don’t know where to start or are anxious about the level of physical activity you can take on? Don’t worry! Our specialists in Seattle at OsteoStrong can help evaluate and customize a fitness program tailored to your needs. One step at a time, we can help you take control of your osteoporosis and feel stronger. Claim your free session today!