Osteoporosis is a bone weakening disorder that makes the bones in the body brittle and fragile as they lose tissue. While it affects people of all gender and races, older women and adults are at high risk.
Osteoporosis is a bone weakening disorder that makes the bones in the body brittle and fragile as they lose tissue. While it affects people of all gender and races, older women and men are at high risk.
Exercises for osteoporosis, a healthy lifestyle, and medication can help to strengthen weakened bones and prevent bone loss.
Many people ask about the best exercise machines for osteoporosis. Or what workout routine they should do in the gym. Some people with osteoporosis think weight-bearing exercises are not for them, but that is not the case.
When you exercise, you develop stronger muscles and strong bones. But you should visit your physical therapist and doctor to assess your bone density and overall health.
Some osteoporosis exercises help maintain bone density and improve balance and overall fitness.
In this article, we will be looking at everything you need to know about exercising while having osteoporosis.
Factors To Consider When Choosing Exercise Equipment For Osteoporosis
It is important to understand that there are some things you should consider before you choose an exercise machine for osteoporosis exercise.
Whether you want to engage in strength training exercises or weight training exercises, these are the main factors to look out for before you choose a piece of equipment.
Quality
The quality of the equipment you want to buy has to be top-notch. Compromising on quality could also be putting you at risk of injury. Ensure you get a high-quality exercise machine to use for your workouts.
Comfort
You are buying a machine to use specifically to prevent more damage, so it only makes sense that it is as comfortable as possible. If you are interested in a machine to use at home, comfort is essential as there might be no one to spot you.
Durability
Durable equipment will last longer. So, think twice before you go for a non-durable machine as it may wear out faster.
Reliability
Reliability is a must when choosing exercise equipment for osteoporosis. Of course, no one wants a machine that falls apart when used. Get equipment that can support you and withstand any force exerted on it.
Price
Budget always comes into play when buying a product. Research the most suitable and beneficial equipment for you before purchasing it.
What Is The Best Exercise Machine For Osteoporosis?
There is no particular workout routine that is perfect for someone with osteoporosis to perform. The exercise plan you select should ultimately be based on your balance, fitness, level of physical activity, range of motion, muscle strength, and fracture risk.
Balance exercises, weight-bearing exercises, and stretching exercises should be in your exercise routine to facilitate bone growth and better bone health. It is advised that people with severe osteoporosis exercise safely and use proper form.
Ski Machine
The ski machine is easy on the knees and joints as it creates little to no impact. Some models feature adjustable difficulty and resistance settings.
The two types of ski machines are the independent ski machine and the dependent ski machine. Check to see which one matches your requirements.
Pros
- It gives you an energetic workout session
Cons
- None
Biceps Curling Machine
Performing biceps curls with this equipment uses your hands to grasp the handle and stretches your upper back. This machine provides two benefits. Firstly, it strengthens your grip and arms and engages your upper back muscles.
Pros
- Helps to prevent and reduce spine fractures
- Strengthens your arms
Cons
- None
Elliptical Trainer
This machine is essential for people with osteoporosis. It saves your joints, muscles, and bones from wear and eliminates any jarring. It is effective because of its continuous and smooth elliptical pedaling movements.
Some elliptical trainers come with handles that help to target your upper body as you train.
Pros
- It provides you with an excellent cardio workout.
Cons
- None
Lat Pulldown
This is a machine that targets the back muscles at various angles. In the beginning, try to execute the movement slowly while using light weight. If you want to target your deltoids and latissimus dorsi, use a wide grip.
Using a narrow grip will focus the exercise on your inner back muscles.
Pros
- Strengthens the back muscles
- Improves your posture
Cons
- None
Exercise Bicycles
An exercise bike is a great machine to use in the treatment of osteoporosis. It places your legs under tension as you push and pull on the pedals. Also, the resistance provides bone-building benefits while protecting your back.
Pros
- Improves bone density
- Good for cardio
Cons
- None
Treadmill
A treadmill machine is excellent for osteoporosis exercise as it suppresses bone resorption and stimulates bone formation. Take up your starting position, turn on the machine and walk/run while maintaining a steady pace.
Pros
- The impact on your feet as you walk or run helps to stimulate bone growth.
- It boosts your cardiovascular health.
Cons
- None
Rowing Machine
A rowing machine focuses on the muscles located at your shoulder blades. To help maintain bone density and reduce the stress on bones, people with osteoporosis need the help of their upper back muscles.
When using a rowing machine, sit upright and maintain a straight back.
Pros
- Strengthens the shoulder blades
- A physical activity that only requires light resistance
Cons
- None
Leg Press
Using a leg press machine is a perfect alternative weight training exercise to doing conventional squats. Ensure you maintain correct alignment and don’t lean forward while doing reps.
Pros
- An easier alternative to squats
Cons
- None
Free Weights
Free weights like kettlebells and dumbbells are versatile. You can use them as you walk or do shoulder lifts or biceps curls. You can also use them for balance exercises.
Pros
- Suitable for various exercises
Cons
- None
Chest Press
As an alternative to traditional push-ups, you can use the chest press. It is a weight-bearing exercise that targets your upper body. Keep a good posture as you perform the exercise.
Pros
- Helps expand the rib cage and eliminate breathing difficulties.
Cons
- If done the wrong way, it could flex your spine.
Triceps Cable Pulldown
Stay active and battle osteoporosis with this outstanding workout machine. Ensure you have good form when performing this exercise. Tuck back your shoulder blades and keep a slight bend in your legs.
Pros
- Helps treat osteopenia
- Works your upper body muscles
Cons
- The additional technique and load can lead to a flexed posture.
Resistance Bands
A lightweight, affordable resistance band is excellent for strength and flexibility training. You can weight train with it to handle your osteoporosis properly. Since you are not lowering and lifting while you hold the contraction, you are not at risk of inflammation.
There is also low pressure on your joints while the band works your muscles.
Pros
- Helps to halt bone loss
- Makes your muscles work more and improves bone density
Cons
- A faulty band can snap
Bonus: Weight Bearing Exercise For Osteoporosis
Weight-bearing exercise is also effective for treating osteoporosis. This involves your upper body and leg muscles working against gravity to maintain your upright posture. Your bones get stronger as they react to the weight on them.
Weight-bearing exercises include stair climbing, walking, yard work, step aerobics, and others. If you are prone to falls and fractures, avoid doing high-impact, weight-bearing exercises.
What Is The Best Muscle Strengthening Exercise For Osteoporosis?
You can use free weights or weight machines at the gym to gain strength and push your body to create more tissue for your bone. Exercises that can help strengthen your muscles include biceps curls, shoulder lifts, and hamstring curls.
Types Of Exercises And Machines Everyone With Osteoporosis Should Avoid
People with chronic osteoporosis must avoid exercises that have a higher risk of osteoporotic fractures. Physical therapists advise people with severe osteoporosis to avoid high-impact exercises. It’s better to do regular moderate exercise instead.
The exercises to avoid include:
- Bending forward (sit-ups can increase your risk of compression fractures)
- Bending and twisting the body
- Tennis
- Jumping rope
- Jogging
- Hiking
Using the correct body mechanics and proper footwear will reduce your chances of injury and bone fractures.
Conclusion
According to the International Osteoporosis Foundation, one osteoporotic fracture occurs every three seconds worldwide. Osteoporosis doesn’t have to be difficult to live with. Balance training, posture exercises, and weight-bearing activities can help to improve osteoporosis.
But before you incorporate any workout into your exercise regimen, you must first select the best exercise equipment for osteoporosis. Weight machines and cardio machines are good, but you need to check with your physical therapist to be sure you can use them.
It could also help to get a personal trainer to help you perfect safe movement during exercises and stay healthy. Low-impact exercises and flexibility exercises can also help you prevent osteoporosis and slow down the decline in bone mass.
Frequently Asked Questions
Which Is Best For Osteoporosis, Treadmill Or Elliptical?
Both these machines will help you lose weight, build endurance, and improve cardio health. They also have less impact than weight-bearing exercises do.
A treadmill is the best choice if you want to build bone density to keep your bone health optimal.
Use the elliptical trainer if you worry about protecting your joints, as it doesn’t exert as much pressure.
Is Osteoporosis Reversible With Exercise?
You cannot fully reverse osteoporosis with exercise. There is no single exercise that can be used to treat osteoporosis. But there are exercise recommendations that help to prevent further bone loss.
You can do resistance training using your own body weight, resistance bands (elastic exercise bands), or light hand weights. Your goal is to strengthen your muscles and bones.
Are Vibration Machines Good For Osteoporosis
Vibration training helps treat pain resulting from osteoporosis and boosts physical fitness. The other benefits of vibration machines include neuromuscular coordination, increasing muscle strength, and reducing the risk of fall-related fractures.
