These exercises will strengthen the oldest of bones, no matter how “out of shape” or old you feel.
Fact is, most people do not do the very exercises that strengthen bones.
Perhaps the most important bones to strengthen are your hips. How often does an older person fall and break a femur?
Sure, it happens, but many more times than not, it’s the hip that breaks.
Wrists and arms may get broken too, but the death rate from hip fracture is enormously higher than the mortality rate from upper limb bone breaks.
Exercises that Will Strengthen Older Bones
SQUATS
There are many varieties of squats. This movement is perhaps the best at strengthening hip and leg bones.
“Squats can be done while holding onto the back of a chair or dresser if balance is a concern,” says D’Wan Carpenter, DO, a board certified physical medicine and rehabilitation physician with SIMEDHealth in FLA.
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“I have taught patients who have concerns about knee pain or give way to do modified squats by using a chair with several pillows on the chair as a way to prevent lowering the squat too low and not being able to return to standing or falling,” continues Dr. Carpenter.
“A limiting factor for many of the patients I have evaluated has been concomitant knee pain and/or arthritis, which make squats, even modified, difficult to achieve.”
YOGA
No, you do not have to be flexible to take up yoga. Yoga will make you more flexible.
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Yoga is a “great exercise for strengthening bones because of the low-impact weight bearing nature,” says Dr. Carpenter.
“Additional benefits of yoga are increasing balance, increasing flexibility, and strengthening.”
LEG PRESS
Gyms have leg press equipment. You’re never too old to have a gym membership. With the leg press you don’t have to worry about “wrenching” your back, because it lies immobile against the seat.
However, if you have pre-existing back problems, this equipment might not be the best choice.
“A great number of people have current or previous back issues, and sometimes the leg press can cause some additional discomfort in those individuals,” says Dr. Carpenter.
If your back is okay, though, give the leg press a try. It works the entire lower extremities, which is very important for older people.
“In my experience, many of my patients need simple options,” says Dr. Carpenter.
“The best exercises in my opinion are those that people don’t require much instruction to complete effectively.
“I would add walking, dancing, Tai Chi and weightlifting — as in using dumbbells.”
“Mature adults should discuss with their personal physician before beginning any physical activity, as their personal doctor will know specifics about their medical history and any contraindications.
“In regards to yoga, persons already osteoporotic should avoid certain yoga poses and positions (i.e., forward spinal flexion without support) — as the already-fragile bone may develop fractures as a result.
“Many yoga instructors can demonstrate modified positions for these individuals to reap the benefits with less risk.”
PLYOMETRICS
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This means jumping, e.g., up and down. And yes, older people, even with osteoarthritis, can strengthen their bones this way.
A study from the Department of Health Sciences at University of Jyväskylä, Finland, showed strong evidence of bone strengthening in the subjects who were women 50-65 with mild osteoarthritis of the knees. Knee pain did not result from the high impact jumping routines.
RAPID CHANGE OF DIRECTION
The same study notes that exercises involving rapid change of direction are superb at inducing improved bone strength.
An example would be trotting or walking to one end of a fitness studio and then as quickly as possible turning around and trotting or walking to the other end, and so on.
