Want to improve your bone health? This at home workout can help

Posted on 30 October, 2023

How did you go with last week’s spicy Lounge Room workout?

This week we are shining a light on “bone health” for our regular Lounge Room workout series. Because it is never too late to start improving your bone health.

Did you know one in 10 Aussies aged 50 and above have reported having osteoporosis or osteopenia? And five times more women aged 50 and above have reported having osteoporosis or osteopenia compared to men?

Osteoporosis is a skeletal disorder characterised by compromised bone strength, where the bones become fragile, weak, and brittle, leading to a high risk of fractures. Decreased bone mineral density occurs when bones lose minerals more quickly than the body can replace.

On ABC radio’s The Fitness Test segment, Drive presenter, Anna Vidot spoke with me about bone health and how to manage and prevent osteoporosis. Here’s a snippet of the conversation.

The main takeaway from the discussion was remembering the acronym R.I.B. – the importance of progressive Resistance training, Impact exercises, and a specific Balance program.  Walking is NOT enough to build bone mineral density.

Here’s a simple breakdown:

Three pillars to manage osteoporosis: R.I.B

RESISTANCE (Progressive Resistance Training)

• This is the most effective strategy to improve skeletal muscle mass, size and strength,
• Two days per week, two to three sets of eight repetitions of approximately eight exercises per session. 
• Fabric resistance bands, dumbbells, milk cartons, bag of rice, bag of potatoes.
• Targeting major muscle groups that attach around the hip and spine (most common sites of Osteo).
• Perform PRT for a few weeks prior to commencing impact exercise.

IMPACT

• Movements that expose bone to load: fast, dynamic and multidirectional ways.
• Four to seven times per week, consisting of 10 to 50 repetitions per day, working up to 50 repetitions.
• Change the difficulty – direction, speed, height of different jumps or adding weighted vests.
• Mod: Running, hopping, stride jumps, bounding, skipping, side steps/hops, jump take offs.
  High: landings from jumps (high vertical jumps, star jumps, tuck jumps, and drop landings).

BALANCE (Static/Dynamic)

• Four times per week for approximately 30 minutes before or after PRT or impact sessions.
• Progression: reducing base of support, adding external disturbances (throwing/catching balls), dual tasking (brushing your teeth) and modifying surfaces (standing on sand, grass, gravel).

The HerCanberra ACTIVE lounge room workouts are perfect for those wanting to prevent or manage osteoporosis. The workouts are time efficient and target the key bone building components (RIB: Resistance, Impact and Balance).  The osteogenic (bone building) workout below has 50 impacts in total and is a combination of moderate impact exercises, single leg Pilates strength, pelvic floor exercises (which also helps with your balance foundations), pure single leg strength, pure balance training and Hit Intensity Interval Training (HIIT), in a circuit type format (ideally you want to work up to high loading, but I’d recommend seeing an exercise professional to manage the gradual progression).

If you don’t have 12 to minutes15 mins, or if your function is low, you can break the workout up into two lots of six minutes (morning and night).

You can print this week’s lounge room workout here.

1) Rope-Free Skipping (alternating foot forwards) – two sets, 10 reps, one second hold.

2) Rope-Free Skipping (alternate hop) – one set, 20 reps ( 30 sec duration).

3) Squat Hops – one set, 10 reps.

4) Bridge Single Leg – Two sets, 10 reps (two second hold).

5) Side Plank with Hip Abduction (without raising hands) – Two sets, 10 reps.

6) Single Leg Balance – One set, two reps, 30 second hold.

7) Tandem Standing (passing a ball around the waist on a balance mat) – one set, two reps, 30 second hold.

If you need a modified program, let me know – email –kirra@capitalhydrotherapy.com.au. Please note that this is generic exercise advice – for those who have specific pain patterns, please see your local Health Allied Health Professional if you are concerned.

Can you find 12 to 15 minutes for your bone health today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.