Contininuing with our mini-series on using exercises to alleviate health issues, today ElderCaring covers Osteoporosis and Depression.
Osteoporosis? Pump it Up
If your last bone mineral scan was less than optimal, resistance training can help stimulate bone growth. “Any exercise is good,” says Geier. “But focus on weight bearing or resistance training. Even light resistance in addition to walking has some impact.” The most effective exercises work multiple joints, such as the squat . Keep in mind, however, that an exercise affects only the bone(s) involved in the move, says Mark Nutting, CSCS, NSCA. “So exercises that strengthen your legs, hips and spine won’t benefit your wrists,” says Nutting. Strive for a full body resistance program focusing on large muscle groups. Include squats and overhead shoulder presses, which strengthen the bones most often weakened by osteoporosis.