Weight-bearing Exercise for Osteoporosis

What is weight-bearing exercise for osteoporosis…and why should you be doing it?

The historical background on exercise for bone health reveals how activities that put stress on the bones stimulate bone-building cells into action.

Wolf’s theory (1892) maintains that mechanical forces acting on bone cause architectural change improving bone structure and strength, while the effects of disuse have the opposite effect.

Studies of astronauts in space revealed that bone and muscle are lost in the absence of gravity and mechanical usage, as in space flight, bed rest, paralysis, and cast immobilization.

Disuse accelerates bone loss more rapidly than exercise can build bone.

Changes in the micro-architecture of bone occur with both loading and disuse.
Changes in bone mass occur more rapidly with unloading than with increased loading.

Slow bone loss with weight-bearing exercise

Weight-bearing refers to any activities when you are on your feet, including both cardio exercise and strength training. As you resist the force of gravity to stay upright, a constant mechanical load is exerted on the skeletal system causing healthy bones to maintain a certain density so that they can support the body.

Numerous studies have shown that weight-bearing exercise can help slow bone loss. As your muscles contract and pull on the bone, the bones get stronger and more dense.

Weight-bearing can utilize your own body weight or equipment like weights or machines.

Weight-bearing cardio exercise

Combining weight bearing exercise with impact involves being on your feet and adding an additional force or jolt through your skeleton. Both high and low impact exercise benefit the bones but higher-impact weight-bearing cardio exercise has a more pronounced effect. Select your activity based on the health and strength of your bones and joints.

High impact

Jogging/running
Hiking
Jumping rope
High-impact dance aerobics
Basketball
Volleyball
Gymnastics

Low impact

Walking
Elliptical machine
Treadmill walking
Stair climbing machine
Cross country skiing machine or outdoors
Low-impact dance
Tai chi
Yoga

Non-weight-bearing cardio exercise

Swimming
Cycling

These are valuable activities for building cardiovascular health and strength, but since they are weight-supported – by the buoyancy of the water or the seat of the bike – they do not help build bone density.

In cardio exercise, only those bones that bear the load of the exercise will benefit. For example, walking or running protects only the bones in your lower body, including your hips, while their effect in other areas, such as the spine, is more limited.

Strength training

By comparison, a well-rounded strength training program that works all the major muscle groups can benefit most of your skeleton. As the muscle contracts and pulls on the bone, it causes bone deposition at the site of stress. Since the benefits are site-specific, you can target defined areas, including those that are most vulnerable to fracture – the hips, spine, and wrist.

5 Weight-bearing exercises you can do right now

Squat
Push up
Leg lifts, 3 ways
Reverse lunge with knee lift
Bird dog

1) Squat - weight-bearing through the hips

Stand in front of the chair with your legs parallel about hip width apart.

Shift your weight back on your heels.
Bend your knees and reach back with your hips, lowering yourself toward the chair as if to sit down.
If you are just beginning, go partway down and then squeeze the buttocks to return to the start position. As you become more experienced, continue to bend your knees until you tap the edge of the chair with your hips. When you are ready, hold a weight in each hand, arms by your sides, palms facing in.

Squat: Weight-bearing exercise - Video 1

The squat is weight-bearing through the hips.

2) Push up - weight-bearing through the arms and wrists

The classic half push up is performed from the knees on the floor. If you are just beginning, first do a push up standing in front of a wall with your arms extended, 3-4 inches wider than shoulder width apart. When you are ready to progress, do a diagonal push up against the kitchen counter, with your body at a 45-degree angle to the floor. To advance, move to the floor.

Kneel on the floor with your arms slightly forward of your shoulders and 3-4 inches wider than shoulder-width apart.
Drop your hips and shift your weight forward so there is no direct pressure on your knee caps. Your torso should form a straight line from shoulder to knees.
Draw your shoulder blades down and together, then bend your elbows out to the sides to form a box as you lower your chest to the floor.
Straighten your arms and push up.

Push up: Weight-bearing exercise - Video 2

The push up is weight-bearing through the arms and wrists.

3) Leg lifts, 3 ways - weight bearing through the hips

This trio of leg lifts works all the muscles around your hips, the glute medius and minimus in the side leg lift (hip abduction); the glute maximus in the back leg lift (hip extension); and the groin muscles in the inner thigh lift (adduction).

For all variations, stand near something for support and keep the supporting leg straight, with a slight bend at the knee, i.e., don’t lock the knee joint. Perform all reps and then change sides.
For the side leg lift, rotate the leg slightly inward from the hip, so that your toe points down when you lift your leg.
For the back leg lift, externally rotate the leg out from the hip and move the leg behind you at an angle (as in the video).
For the inner thigh lift, with the leg externally rotated, cross it over your other leg in front of you.
Leg lifts, 3 ways: Weight-bearing exercise - Video 3

Leg lifts are weight-bearing through the hips.

4) Bird dog - weight-bearing through the arms, wrists, spine, and hips

Bird dog is a pet name for the opposite arm and leg lift performed from a kneeling (quadruped) position. It is a type of back extension that, while working the erectors spinal and glutes, challenges your balance and core stability.

To begin, learn to hold a proper quadruped position supported on the hands and knees, with your hands under your shoulders, knees under your hips, head and neck aligned with your spine.
When you can successfully hold this position, lift one leg and, when you have your balance, add the opposite arm. Hold for a moment, then release and repeat with the other side.
Continue to lift opposite arm and legs in this manner, alternating sides, for 5-10 repetitions (one rep = both sides).

For a detailed step-by-step description of this exercise sequence, please visit What is the Bird Dog Exercise?

4) Bird dog: Weight-bearing exercise - Video 4

Bird dog is weight-bearing through the arms, wrists, spine, and hips.

5) Reverse lunge with knee lift - weight-bearing through the hips plus balance

The reverse lunge with knee lift challenges balance while strengthening all the muscles around your hips, including the hip flexor in the front of the thigh.

Stand sideways to a chair with both feet together.
Inhale, and take a giant step back with the working leg.
Bend both knees, lowering the back knee close to the floor, keeping your front knee bent right over your ankle.
Exhale as you straighten both legs and bring the working leg up to the front in a knee lift.

Repeat for 10 reps, then change sides.

5) Reverse lunge with knee lift: Weight-bearing exercise - video 5

The reverse lunge with knee lift challenges balance while strengthening all of the muscles around the hip.

For a well-rounded at-home strength training program of 10 exercises that target all the major muscle groups, see Strength Training Exercises at Home.

For expert guidance on strength training techniques, step by step photos depicting how to perform the exercises and a selection of well-rounded workouts please check out the book Strength Training Exercises for Women by Joan Pagano at https://amzn.to/3mm1GDN

Disclaimer: The information presented in this article should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider.

joanNovember 16, 2022