The #1 Simple Workout Plan for Women Over 50 With Osteoporosis
While it’s true that bones naturally become more brittle as we age, it’s a total myth that you can’t strengthen them after 50. “Bone health is something that can be improved upon at any age,” Dr. Kimberly J. Templeton, MD, a professor of orthopedic surgery at the University of Kansas Medical Center, previously told Parade.
This is especially important for women with osteoporosis to know. Osteoporosis is defined as having low bone mineral density and it causes bones to become weak and brittle. If you’re one of the 10 million Americans diagnosed with this health condition, it’s natural to be hesitant to exercise. You don’t want to risk further damaging your bones, right?
But considering that exercise can benefit the entire body—bones included—avoiding exercise would be a mistake. The key is knowing how to do it safely. Here, fitness experts explain exactly how to do that and reveal the number one workout plan for women over 50 with osteoporosis.
The Best Workout Plan for Women Over 50 With Osteoporosis
Before you start a new exercise plan, Michael Ungar, CPT, a certified personal trainer and certified aging specialist, says it’s important to get the all-clear from your doctor first. He adds that it can also be helpful to work with a personal trainer certified in senior fitness. Trainers with this certification have extra training on how to protect and strengthen bones during exercise.
Ready to go? Dr. Brittany Leboeuf, Ph.D., a doctor of exercise science and a certified nutrition coach at Orangetheory Fitness, says women over 50 with osteoporosis should focus on getting 150 minutes of moderate aerobic exercise a week as well as functional strength training twice a week.
Ungar co-signs this, saying it’s the exact exercise plan he recommends too. If this advice sounds familiar, you’re right: It comes straight from the Physical Activity Guidelines for Americans and the American Heart Association. It’s important for older adults with osteoporosis to know that these guidelines apply to them too; their health condition does not make them exempt.
Related: The #1 Best Strength Training Exercise for Bone Health, According to Personal Trainers for Seniors
What exactly does getting 150 minutes of moderate aerobic exercise and bi-weekly functional strength training look like? Well, it can look a lot of different ways! In terms of aerobic exercise, Ungar recommends choosing the physical activity you like the most because it will make you most likely to stick with it. This could be brisk walking, jogging, swimming, pickleball, tennis, dancing or cycling—to give some examples.
In terms of functional strength training, this can be done by doing strength training exercises on your own or in a strength training class at your local gym or a boutique fitness studio. (Dr. Leboeuf recommends Orangetheory’s new Strength50 class, specifically designed to strengthen muscles and bones.) Any fitness class that incorporates weights will come with strength training benefits, so read the class descriptions and commit to the one that sounds most enjoyable to you.
Related: Build Your Bones With These 3 Delicious Snacks
How This Exercise Plan Will Impact Your Bones
If you have weak bones, you may be hesitant to reach for weights, which puts added pressure on them. But Ungar emphasizes that this is exactly what will make them stronger. “Exercise works on the SAID principle, which stands for Specific Adaptation to Imposed Demands. This means that when we put a demand on our bodies, they will respond to better complete the task,” he says. He explains that the more we put stress on the bones through exercise, the more we stimulate the cells (osteoblasts) that build bone.
Scientific studies back this up. One study published last year found that strength training helped increase bone mineral density in women with osteoporosis and can help prevent future bone loss. Another study also found that resistance training helped people with osteoporosis, improving bone strength and muscle strength and reducing fall incidents.
Where does the aerobic exercise come in? While strength training will make your bones stronger, moderate intense aerobic exercise is what will keep your heart in top shape. Scientific studies show that engaging in moderately intense aerobic exercise regularly benefits all aspects of human health, including lowering the risk of cardiovascular disease, neurological diseases (such as Parkinson’s and dementia), and metabolic disease.
What’s great about this exercise plan is that it allows for a lot of customization so you can tailor it to your individual preferences. Don’t like jogging? There are plenty of other aerobic activities to choose from instead. Find yourself intimidated by the weight section at the gym. Go to a class where everyone is following the instructor.
It bears repeating that it’s not too late to improve your bone health. Your bones are not destined to become more brittle as you age; you can make them stronger. By following this workout plan, your whole body will benefit—no bones about it!
Next up, find out what the commonly missed sign of early osteoporosis is, according to orthopedists.
Sources
Michael Ungar, CPT, certified personal trainer and certified aging specialist
Dr. Brittany Leboeuf, Ph.D., a research scientist and certified nutrition coach at Orangetheory Fitness
