Did you know that one in two women and one in four men over the age of 50 will experience a bone fracture due to osteoporosis? Here’s a quick test to assess your bone strength:
- From a standing position, straighten your arms and lift them overhead, pointing toward the ceiling.
- Lower yourself into a squat without letting your heels leave the ground.
- Walk your hands forward into a push-up position and perform a push-up.
- Walk your hands back toward your feet, returning to the squat position.
- Raise your arms overhead again and stand back up.
If you find it difficult to complete this movement, it could indicate a higher risk of osteoporosis. Your bone health is closely tied to your physical strength and mobility. Weak or inflexible joints and muscles often correlate with fragile bones.
Regardless of your results from the test, it’s essential to begin exercising in a way that strengthens your bones. Surprisingly, the more force you apply to a bone, the stronger it can become. For older adults, the key is to safely apply this stress.
Bone-Strengthening Exercise for Seniors
The following exercise strikes the ideal balance: it applies optimal stress to major weight-bearing bones in a safe, controlled manner. If you’re pain-free and have no medical restrictions against exercise, you can start today.
Crawling Exercise
- Begin on the floor in a crawling position with your hands and feet supporting your body, keeping your knees off the ground.
- Slowly crawl forward for five steps.
- Crawl backward for five steps.
- Move sideways to the left for five steps.
- Move sideways to the right for five steps.
Start at a comfortable pace to familiarize yourself with the movement and allow your body to adjust to the stress. Gradually increase your speed. The faster you crawl, the more your bones will be stimulated, promoting greater strength. Aim to perform this exercise as quickly as you can within a 30-second time frame.
Build a Routine
Incorporate this exercise into your daily routine. Work up to completing three sets of 30 seconds each day. The benefits will be substantial: not only will you build stronger bones, but you’ll also develop power by engaging fast-twitch muscle fibers. Maintaining the ability to generate power as you age can dramatically improve your quality of life and independence.
Long-Term Benefits
Strong muscles and resilient bones allow you to fully enjoy life, even in your later years. While sticks and stones might break your bones, consistent effort and exercise can ensure osteoporosis doesn’t. Stay active, stay strong, and keep moving!
Attributed to Eric Lehane’s contribution to the Life Extension and Anti-Aging Facebook Group
LLH Editor: I can’t go into a squat while keeping my heels on the ground.
