Osteoporosis affects millions of people worldwide and leads to an increased susceptibility to bone fractures. The good news is that targeted training can slow down the progression of the disease and even improve bone density. In this article, you will find out which forms of exercise are particularly effective, how to get started safely and what you should pay attention to when doing them in order to get osteoporosis under control in the long term.
Why targeted training is so important for osteoporosis
Osteoporosis leads to a loss of bone density and stability, which increases the risk of fractures. However, exercise actively counteracts this process. Regular exercise not only strengthens the muscles, but also stimulates bone formation. Strength-oriented exercises and impact loads such as jumping and walking in particular promote the formation of new bone, as they have a targeted effect on the bones and increase their strength.
Scientific studies show that just 2-3 training sessions per week can significantly reduce the risk of vertebral and hip fractures. However, not every form of exercise is equally effective. It is therefore important to know which exercises really help.
Effective forms of training for osteoporosis
- Osteoporosis leads to a loss of bone density and stability, which increases the risk of fractures. However, exercise actively counteracts this process. Regular exercise not only strengthens the muscles, but also stimulates bone formation. Strength-oriented exercises and impact loads such as jumping and walking in particular promote the formation of new bone, as they have a targeted effect on the bones and increase their strength.
Scientific studies show that just 2-3 training sessions per week can significantly reduce the risk of vertebral and hip fractures. However, not every form of exercise is equally effective. It is therefore important to know which exercises really help.
Effective forms of training for osteoporosis
Strength training to increase bone density.
Strength training is one of the most effective methods of increasing bone density. The focus should be on multi-joint exercises that use large muscle groups, such as:
- Squats and lunges: They not only train the thigh and gluteal muscles, but also have a direct effect on the hip and thigh bones.
- Bench press and rowing: These exercises strengthen the chest and back muscles and stabilize the spine.
- Exercises with free weights: Dumbbells and kettlebells offer a higher training intensity and promote new bone formation better than machines.
Tip: Start with light weights and gradually increase the weight. Ideally, you should do 8-12 repetitions per set with a training frequency of two to three times a week.
- Balance and coordination training to prevent falls
As osteoporosis patients have an increased risk of falling, balance and coordination exercises are essential:
- One-legged stand: Stand alternately on one leg and hold your balance for 30 seconds. This strengthens stability and coordination.
- Stabilization exercises on unstable surfaces such as balance pads or exercise balls promote responsiveness and prevent falls.
- Tai chi and yoga: both forms of training not only improve balance, but also flexibility and mental focus.
Tip: Integrate balance exercises into your daily life, e.g. when brushing your teeth or waiting at the bus stop.
- Endurance training to strengthen bone density and heart health
Endurance training promotes blood circulation and ensures a better supply of nutrients to the bones:
- Walking: At least 30 minutes a day is ideal for improving bone density and strengthening cardiovascular health.
- Dancing: It combines impact loads with coordination and promotes bone density particularly effectively.
- Climbing stairs: A simple but effective way to strengthen the bones in your legs.
Tip: Avoid sports with a high risk of falling, such as skiing or inline skating, and concentrate on activities that are easy on the joints.
Dos and don’ts when training with osteoporosis
Dos:
- Check with a doctor before starting training: especially if you have advanced osteoporosis or pre-existing conditions.
- Targeted warm-up exercises: Reduce the risk of injury and prepare the muscles for exercise.
- Slow and controlled movement learning: Avoids jerky movements and reduces the risk of falling.
Don’ts:
- No sudden twisting movements or bending forward with a rounded back (e.g. during sit-ups), as these put strain on the spine and can lead to vertebral fractures.
- Avoid high-risk sports such as ball sports with abrupt changes of direction.
- Don’t overload: Start with light weights and increase the intensity slowly.
How to start your osteoporosis training safely
- Seek medical advice: Especially in the case of existing vertebral fractures or other health restrictions.
- Create an individual training program: Ideally with a physiotherapist or sports physician to adapt the program to your needs.
- Start slowly and increase: The first rule for osteoporosis is: quality before quantity. It is better to do fewer repetitions, but to do them correctly.
- Regularity is the key: targeted training 2-3 times a week has been proven to bring the best results.
In which areas of the body is targeted training most effective for osteoporosis?
1. spine (especially the lumbar spine)
Why is it affected?
The spine, particularly the lumbar spine, is frequently affected by vertebral fractures. Weak back muscles and poor posture can lead to a hunched back (kyphosis), which increases the risk of vertebral fractures.
Suitable exercises:
- Back extension exercises (e.g. Superman): Strengthen the back muscles and stabilize the spine.
- Planks and side planks: Promote core stability and protect the lumbar spine.
- Rowing with resistance bands: Strengthens the upper back and promotes an upright posture.
2. hip and thigh
Why is she affected?
Hip fractures are one of the most serious consequences of osteoporosis and can cause long-term mobility restrictions. Strong muscles in the thighs and buttocks ensure better stability and balance.
Suitable exercises:
- Squats and lunges: Strengthen the thigh and gluteal muscles and promote bone density in the hip area.
- Climbing stairs or step-ups: Simulate a shock load on the hip bones and improve bone density.
- Leg press and hip abduction on training equipment: Specifically suitable for thighs and hips.
Tip: Start with low resistance and make sure you perform the exercise smoothly to protect the joint.
3. wrists and forearms
Why is she affected?
Wrist fractures often occur in falls when supporting yourself with your hands. Strengthening the forearms and wrists can reduce the risk of such fractures.
Suitable exercises:
- Forearm support (plank): Strengthens the wrists and the entire core.
- Wrist curls and extensions with light dumbbells: Promote targeted stability of the forearms.
- Grip exercises with hand trainers or a stress ball: Improve grip strength and stability.
Tip: Avoid jerky movements and increase the weight slowly so as not to overload your wrists.
4. pelvic floor and trunk
Why is it affected?
A strong core and pelvic floor ensure a stable body center and improve balance. This reduces the risk of falling and protects the spine and hips.
Suitable exercises:
- Pelvic floor training (e.g. Kegel exercises): Promote stability of the lower torso.
- Core exercises such as planks, Russian twists and side planks: stabilize the entire trunk.
- Bridging (pelvic lift): Strengthens the lower back and gluteal muscles.
Tip: Make sure you breathe evenly and avoid compressed breathing to minimize pressure on the spine.
5. shoulder and neck area
Why is it affected?
Osteoporosis can lead to shoulder and neck tension and poor posture. A strong shoulder girdle helps to straighten the spine.
Suitable exercises:
- Shoulder presses and side raises with light dumbbells: Strengthen the shoulder area and improve posture.
- Neck stretcher exercises: Relieve tension and promote stability in the neck area.
- Rowing while standing with resistance bands: Supports the straightening of the upper spine.
Tip: Perform the exercises slowly and in a controlled manner to avoid tension.
Conclusion: Holistic training for strong bones
Targeted training for osteoporosis is particularly effective for the spine, hips and thighs, wrists and forearms, pelvic floor and torso as well as the shoulder and neck area. Through a regular combination of strength, balance and endurance training, you can increase your bone density, strengthen your muscles and effectively prevent falls.