I have an increased risk of osteoporosis — here's the 5 exercises I do to increase bone density
I was diagnosed as a child, and have been following a gluten-free diet for years, but as women are at higher risk of osteoporosis than men, I also make sure I'm doing the right exercises to ensure my bones are as strong as possible, for as long as possible.
According to scientific studies, the best exercises for people with osteoporosis and osteogenesis (also known as brittle bone disease) are weight-bearing exercises like running, walking, and stair climbing, and strength training, such as lifting weights.
As always, if you are at risk of osteoporosis or you've been diagnosed, it's always a good idea to speak to a doctor or physical therapist before taking on a new workout routine.
I run marathons, so I get a lot of weight-bearing exercise. Where I'm not so committed is weight training in the gym. I cancelled my gym membership when my son was born, so instead, I've invested in a set of the best adjustable dumbbells and done my research into exercises I can do from home to improve my bone density.
One simple routine I found is devised by physiotherapist, Dr Stacie, who is the owner of The Physio Fix. Here are the five simple exercises she recommends doing:
When you lift a weight, the force of that weight, combined with gravity and your own body weight, puts a load on your bones. This compressive force stimulates bone-building cells in your body, called osteoblasts. These osteoblasts create new bone tissue, and the more active these cells are, the more you'll increase your bone mineral density. In other words, you need to strength train regularly to see a difference in your bone density.
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As well as this, as you lift a weight, your muscles contract and pull on the tendons in your body, which are attached to your bones. This tension is another stimulus for bone growth.
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