Health & Wellness Osteoporosis Over 50s Lifestyle

Osteoporosis – Exercises to build bone strength & balance

October 23, 2016
Physcial Activity the Better Way to Health

In the final of my Osteoporosis series I look at exercises that will help to build bone strength, balance and muscle mass.  Our bones become brittle and less dense as we age but we can improve this with regular and specific exercises.

Why include Strength & Balance Workouts?

I have previously written several posts on Strength Training, The Importance of Core Strength and a Basic Strength Training Program.

In my post ‘Why We Need to do Strength Training’, I explain that this type of training has so many benefits especially as we age.  Using resistance training and your own body weight you can improve bone density, joint function and also increase muscle mass.

Osteoporosis – Exercises to build bone strength and balance

Basic Strength Training does not have to be difficult and you don’t need a gym. You don’t need to be an Olympic Weight lifter either.  Exercises such as walking, tai chi, even gardening can help build bone strength.  Click here for some ideas on how to get started.  Of course, booking a session with a qualified personal trainer would be the optimal way to start as they can provide a personalised program for you.  The main thing before any training is to get the all clear from your Doctor and take things slowly at first.

Core Strength is important as we age because it helps with Balance, posture and the ability to lift heavy objects.  Having good balance is imperative  as it can help prevent falls & injury which become more common as we get older.  Click here for ways to increase your core strength.

Osteoporosis - Exercises to build bone strength & balance

Balance exercises are important to prevent falls, maintain our independence and confidence as we age.  Standing on one leg, even holding a chair to start can help improve our balance.  This slide show from the Mayo Clinic provides some ideas for exercises to improve your balance.

Balance Exercises

What type of exercises do you do to keep your bones strong?

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Women Living Well After 50

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  • Reply Jennifer Jones August 15, 2018 at 09:41

    Great tips here Sue. As you know I’m a huge advocate for weight training for bone health

    • Reply Sue Loncaric August 15, 2018 at 16:50

      You are a great advocate, Jennifer and always inspire me with your health and wellness posts in particular xx

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