August 2009 - Vol 4 Issue 8
5 Easy Exercises
Build muscle and strengthen bones
by Michelle Gibeault Traub, R.D.
Strengthening bones is essential for preventing osteoporosis, while maintaining muscle is crucial for keeping bones strong. Wouldn’t it be great if you could build muscle and strengthen bones at the same time? You can with the following five exercises that combine elements of strength training, Pilates, and yoga in an easy routine that can be completed in your own home in less than 10 minutes.
Build a strong base
When you perform exercises standing up, you are putting the full weight of your body into the movement. Such exercises are referred to as weight-bearing exercises and they are the gold standard for increasing bone density and helping to prevent osteoporosis. They are also great timesavers because they strengthen bones while stretching and lengthening muscle. The following exercises focus on the lower half of your body, which gives you a strong sturdy base and tones the large leg muscle which burn fat.
- Squats
- Stand up straight with your feet pointing forward and slightly more than shoulder width apart.
- Put your hands on your hips, or hold your arms straight out in front of you palms facing down (to help with balance).
- While holding your upper body as straight as possible, bend your knees and drop your bottom down as if you were sitting in a chair.
- Be sure that your knees do not extend over your toes, and then straighten your legs back to standing position. Perform 10 repetitions at first, building up to 15 as you become stronger.
- This instructional video from the Mayo Clinic shows how to safely perform squat exercises.
- Standing Leg Lifts
- Stand with feet hip width apart, hands on your hips.
- Lift your left leg out to the side as high as you can. And then lower it back to the floor. Perform 10-15 repetitions and then switch to lifting your right leg.
- For a picture see Fitness Magazine’s Great Leg Moves
- Tree Pose
- Stand with feet hip width apart.
- Shift all of your weight to your left foot. When you feel comfortable, place the sole of your right foot on your inner thigh (above your knee). If you can’t bring your foot that high, place the sole of your foot below the knee on your calf. (Do not put your foot directly on your knee which could hurt the joint). Your body will be in the shape of a four.
- When you feel balanced, take a deep breath in through your nose as you raise your arms above your head.
- Stay in this position for as long as you comfortably can, continuing to breath in and out through your nose.
- You may want to focus your gaze on a spot in front of you to help keep your balance. Aim to hold the position for 5 – 10 breaths. Then perform again with your right foot firmly on the ground and your left foot raised.
- For a photo and a detailed description see YogaJournal.com‘s Yoga Pose Descriptions
Focus on your core
One of the primary reasons that we suffer from back pain and poor posture is because we have weak muscles in our back and abdominal area (the core). By strengthening this area with slow, controlled exercises we can help prevent injury, alleviate pain, and promote a healthy posture.
- Quadrupeds (or Table Tops)
- Get down on the floor with your hands on the ground under your shoulders and your knees on the ground under your hips.
- Look toward the floor and keep your head and neck in alignment with your back (you will look as though you are making a table top with your back)
- Keeping your abdominal muscles tight, slowly extend your left arm out in front of you while raising your right leg out behind you. Hold the position for 3 deep breaths. Then return your hand and knee to the floor.
- Again, keeping your abdominal muscles tight, slowly extend your right arm in front of your while raising the left leg out behind you. Hold for 3 deep breaths. Continue alternating arms and legs for a total of 10-15 repetitions.
- For a photo and detailed instructions see MayoClinic.com’s Core Exercises.
- Superman
- Lie face down on the floor with your arms spread out in front of you and your legs extended behind you. (Place a rolled up towel under your hips for support if necessary)
- Tighten your abdominal muscles.
- Raise your right arm off the floor (keeping your abdomen on the floor), hold for 3 deep breaths, and lower it back to the floor. Repeat with your left arm.
- Raise your right leg off the floor (keeping your abdomen on the floor), hold for 3 deep breaths, and lower it back to the floor. Repeat with your left leg. Complete the entire series for a total of 10-15 repetitions.
- For a photo and detailed instructions see MayoClinic.com’s Core Exercises.
Remember to always consult with your physician or physical therapist before performing any new exercise. Take each movement slowly and stop exercise if you feel any discomfort.
Resources
MayoClinic.com Fitness – A great source for free exercises videos and instructions on how to perform exercises safely.
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