Weight bearing exercises
Learning how to do free weights is an excellent way to do a type of weight bearing exercise for osteoporosis. Weight bearing exercise strengthens muscles, but more importantly (if done correctly) builds bone density. Weight bearing exercise strengthens bones and prevents osteoporosis. If your major goal is to increase bone mass, then learning to weight bear on two feet is critical.
Weight bearing exercises – Dedication
This website is dedicated to the women who take their osteoporosis seriously and want to see changes. Weight bearing exercises for osteoporosis is critical to reduce this bone brittling disease.
Debbie is a natural. Seen as the heavy-weight of the group. It took her 6 weeks to back-squat 40 kilos. Her hip site improved 3 points in 12 weeks. We are onto our 2nd batch of 12 week training now.
Maryanne. Over 6 weeks we went from hopping on one leg to jumping off tall boxes. Maryanne will over the course of a week do a minimum of a 100 jumps. Initially we start with 20.
Willy is also a natural squatter. She can back-squat her body-weight. We have to be careful with Willy as she has sacro-iliac joint arthritis. We do a lot of mobility and stretching for the hip and lumbar sites.
Weight bearing exercises for osteoporosis – Are Simple!
These weight bearing exercises are simple. Imagine exercising like this and receiving incredible increases in bone mass. These weight bearing exercises build strong bones to help reverse osteoporosis and prevent bone fractures. The impact of these types of weight-bearing exercise stimulates improved bone mass.
A bone responds best to loads that are heavy by sending cells called osteoblasts to the surface of the bone to repair the minor damage caused by the loading. The osteoblasts release a protein that will eventually harden into a calcium compound and increase the density and strength of the bone.
The most promoted health benefit of weight-bearing exercise is building strong bones.
Mary-anne. Learning another type of squat.
Jeanette. Displaying the glorious hip and lumbar movement called a deadlift. Jeanette has picked up an easy 70k off the floor here.
Weight bearing exercise and human movement
I use 4 simple human movements for weight bearing exercise. Weight bearing exercise is any exercise where your body movement works against gravity, creating an impact on your body. So why not a squat, a press towards the heavens, a pull and a lift. Simple functional human movement.
Stand on two feet and work against gravity and the bone can only get thicker.
Exercising like this has other benefits as well.
- Increased lean body mass
- Decreased nonfunctional body fat (nicer way of putting it!)
- Higher metabolic rate because of increase in muscle and a decrease in fat (obvious)
- Stronger connective tissues to increase joint stability and help prevent falling
- Increased function strength for daily activity or other sports you may participate in
- Improved self-esteem and confidence
- Enhanced bone modeling to increase bone strength and reduce the risk of osteoporosis (obvious) – we all know this one.
Weight bearing exercises – Learn to do it correctly
Learn to lift something heavy and do it on two feet twice a week.
I am an accredited Australian Weightlifting Coach and Olympic weightlifter myself. I train women like they are tortoises. Slow, strategic and with purpose. Like the bone thickening process, slow and steady wins this race.