October brings all sorts of skeleton decorations, but it’s also a great reminder to look after our own! For postmenopausal women, osteoporosis is a serious concern, with bones becoming more prone to fractures. If you’ve received an osteoporosis or osteopenia diagnosis, you may worry about potential hip and spine fractures or worsening bone density. The good news? There are three types of exercises that can help safeguard your skeleton. Based on recommendations from the Academy of Geriatric Physical Therapy, here’s a guide to postmenopausal osteoporosis exercises that will support your bone health.
1) Static Weight-Bearing Exercises to Strengthen Bones
Why Static Weight-Bearing Exercises Are Important
Static weight-bearing exercises are particularly useful for strengthening the hip and spine. These exercises apply a consistent force to the bones, which is shown to help slow bone density loss and, in some cases, even improve it.
Examples of Static Weight-Bearing Exercises
One great exercise in this category is single-leg balance work. Aim to balance on one leg for one minute per side, three times per week. If single-leg balance is too challenging, consider these variations:
- Narrow Base of Support: Try standing with both feet together to improve stability.
- Kneeling Balance Work: A gentler approach, kneeling with one foot flat can provide stability while still loading the bones.
- Balancing on Unstable Surfaces: Use a soft mat or stability cushion to add a challenge and boost bone health in the hips.
Research shows that static weight-bearing exercises, especially balance exercises, reduce bone mineral density loss within the hip joints—an area at high risk of fractures with osteoporosis.
2) Dynamic Weight-Bearing Exercises to Preserve Lumbar Spine Health
Why Dynamic Weight-Bearing Exercises Are Effective
Dynamic weight-bearing exercises involve continuous movement and are generally low force, making them ideal for bone health, particularly for the lumbar spine. These exercises are accessible for many postmenopausal women (premenopausal women can also benefit from these for prevention) and can be easily incorporated into daily life.
Examples of Dynamic Weight-Bearing Exercises
Walking is one of the most beneficial dynamic exercises for supporting lumbar spine density. Aiming for 50-60 minutes of brisk walking three times a week is ideal, but shorter walks spread throughout the week are also effective. You can vary your routine by trying:
- Tai Chi: This gentle, flowing practice is excellent for balance, strength, and bone health.
- Dancing: An enjoyable way to support bone density, and it’s beneficial for cardiovascular health too.
- Low-Intensity Aerobics: Many low-impact classes offer safe movements to strengthen bones without placing too much stress on the joints.
Studies show that these dynamic, low-force exercises help reduce bone density loss in the lumbar spine. Whether it’s brisk walking, Tai Chi, or a low-intensity dance class, this exercise type supports bone and joint health, especially for postmenopausal women.
3) Non-Weight-Bearing, High Force Exercises to Boost Spine and Hip Density
Why Non-Weight-Bearing, High Force Exercises Are Beneficial
High-force exercises that are non-weight-bearing can help build muscle strength while sparing the joints, which is ideal for postmenopausal women dealing with osteoporosis. These exercises apply a high load in a controlled setting and can improve bone mineral density in both the spine and hips.
Examples of Non-Weight-Bearing, High Force Exercises
Progressive resistance training is one of the best ways to incorporate high force in a supported, non-weight-bearing position. Try using bands, free weights, or gym machines to achieve a high level of muscle activation. Aim for 70-85% of your one-rep max to see the best bone-strengthening results. Here are some of my favorite options:
- Resistance Bands: Ideal for those who want portable, adaptable resistance.
- Free Weights or Ankle Weights: These can be used at home or the gym for more intensity.
- Strength Machines: Gym equipment offers additional support while helping with load adjustments for controlled strength training.
Wolff’s Law supports the idea that bones adapt and strengthen under regular high-force stress. This approach is effective for those looking to preserve spine and hip density, with research showing it can even lead to bone density gains in the spine.
Incorporating All Three Types of Exercises
Finding a consistent exercise routine incorporating static weight-bearing, dynamic weight-bearing, and high-force non-weight-bearing activities can be the most beneficial approach to support bone health. Balance exercises, walking, and progressive resistance training work together to protect your skeleton against bone density loss.
However, if you experience aches, pains, or limitations, working with a physical therapist can be helpful to ensure you’re exercising safely. A PT can:
- Address core strength issues, especially if you’ve had previous injuries, surgeries, or pregnancies
- Adapt exercises to fit your specific needs and help minimize any pain or limitations
- Provide guidance on proper form, especially with high-force resistance exercises
Consider Whole-Person Health
Exercise is only part of an effective osteoporosis management plan. For a holistic approach, consult with your healthcare team about medication options, dietary support, or functional medicine practices that may enhance bone health over time.
Regularly including these osteoporosis-focused exercises is a positive, proactive step toward strong bones and a resilient body. With the right tools, we can continue to keep our skeletons strong for years to come!
