Build up your bone strength through exercise
The very action of a tendon pulling on a bone stimulates cells called ‘osteoblasts’ which increase bone density. This process results in stronger bones – significantly offsetting the effects of osteoporosis.
Therefore, it is extremely important to regularly train with weights, selecting exercises that bring as many muscles into play per movement as possible.
For example: for chest training, a chest press stimulates more osteoblasts than a chest flye because of the pressing movement, both the chest and triceps muscles are used, whereas in the flye movement, only the chest is employed. Hence, if more muscles are used, there is a greater effect on the skeleton and bone density.
Anti-osteoporosis training at the three most common fracture sites
|Common fracture area||Suitable exercise|
|Hip||Squat (with or without weight)
Lunge (with or without weight) Wrist
Triceps press Spine
Back extension (exercise caution with this area)