Weight Bearing Exercises to Prevent Osteoporosis

Osteoporosis is a continuing worry for me. Since falling and becoming immobile in my old age is one of greatest fears, I've been doing everything I can to prevent osteoporosis. For starters, I've been taking Macafem to help my hormones and also eating healthier with my bone health in mind. There are great recommendations on the Macafem menu!

This helpful article covers all the bases when it comes to exercising and even gives some great ideas for exercise regimens aimed at menopausal women. It says that weight training exercises are also very important in the prevention of osteo-disease. By strengthening the muscles that support the bones, you are directly supporting bone density. Weight training sounds like it's just for big buff guys, but it doesn't have to be that way. Here are some exercises I've been trying out:

Resistance Bands

Start out with lighter colored bands, since they have less resistance than the darker colors. There are many different movements you can do depending on which muscle group you want to work. For example, you can do a tricep stretch by stepping on the band firmly with your right foot and holding the other end in your right arm. Pull the band up by extending your arm straight up in the air. Make sure to switch arms.

Squats

Some people do squats with barbells or other weights, but you don't need any equipment to do this exercise. You can just do weight training with your own body weight. Stand with your feet shoulder-width apart and then bend your knees to squat down until your thighs are parallel to the ground. Then slowly stand back up again.

Lifting Weights

Weightlifting doesn't have to be dozens of pounds of iron. You can even lift weights in your spare time, like when watching TV. Working your muscles to lift things like cans or a bag of beans is also good if you can't make it to the gym.

Preventing osteoporosis is so important, even if it takes several forms of exercise to do it. Weight training can be a little harder to get into, but I hope it's worth it. Best of luck!