Regular resistance exercise working the upper- and lower-body muscles along with a healthy diet that includes calcium and vitamin D will help prevent the onset of osteoporosis.
Check with a doctor before starting any exercise routine. Perform the exercises two to three times a week with at least one day of rest between sessions.
To achieve maximum results, add weight-bearing cardiovascular exercise such as walking, jogging, stair climbing, elliptical machine and dancing to your routine.
OVERHEAD PRESS
Stand or sit with spine in neutral alignment and feet hip- width apart. Start with elbows extended and weights level with top of your head.
Exhale as you press weights toward the ceiling, straightening elbows.
Inhale as you lower weights to start position.
Don’t stress or strain your neck.
BENT OVER ROWS
Weight in right hand, keep spine in a neutral position as you lean on a chair with left hand. Left foot is forward and knee is slightly bent; right leg is behind and straight. Start with right arm straight and the weight pointing at the floor on a slight forward angle.
Exhale to draw weight to your side, bending elbow.
Feel work in your shoulder blade and back of arm. Inhale to slowly lower weight to start position.
TRICEPS KICK BACK
With weight in right hand, keep spine in a neutral position as you lean on chair with left hand. Left foot is forward and knee is slightly bent; right leg is behind and straight. Bring right upper arm next to your body and hold it still throughout the exercise.
Exhale as you straighten elbow, extending the weight back behind you.
Inhale as you slowly bend elbow. Feel work in the back of your upper arm and shoulder.
TIPS
Start with 1-2 sets of 10 repetitions of each exercise.
Build up to 3 sets of 15 repetitions.
Use hand weights. Start light (1-2 pounds) and progress slowly, adding half to 1 pound at a time.
Feel the burn:
During the last 2-3 repetitions of each set you should feel fatigue or a slight burn in the muscles you are working. Adjust your weight accordingly.
Sara Baker is a licensed physical therapist and Stott Pilates instructor who writes for the Atlanta Journal-Constitution.
