"Foundations of Fitness: A Gentle Morning Routine for Osteopenia and Osteoporosis"
For people who are new to exercise and have been newly diagnosed with osteopenia or osteoporosis, starting a safe and effective workout routine is crucial for maintaining bone health and overall well-being. This routine is designed to be gentle yet effective, focusing on building strength, improving balance, and promoting bone density. It's important to start slowly and gradually increase intensity over time while listening to your body and consulting with a healthcare professional if needed.
Morning Exercise Routine for Osteopenia or Osteoporosis:
1. Warm-Up:
Gentle Marching: Start by marching in place for 1-2 minutes to gently elevate your heart rate and warm up your muscles.
Arm Circles: Stand with feet hip-width apart and make small circles forward with your arms, gradually increasing the size of the circles. Repeat moving backward and then do the other arm for 1 minute each.
Ankle Circles: Sit on a chair and lift one foot off the ground. Rotate your ankle in a circular motion on direction and then the other, then switch to the other foot. Repeat for 1 minute on each side.
Side Bends: Stand with feet hip-width apart and arms extended overhead. Gently move your arms to one side, allowing your hips to move in the opposite direction. Keep your torso from leaning forward . Return to center and repeat on the other side. Perform 10 repetitions on each side.
2. Strength Training:
Wall Push-Ups: Stand facing a wall with arms extended, palms flat against the wall at shoulder height. Bend your elbows and lean towards the wall, then push back to starting position. Perform 2 sets of 10 repetitions.
Chair Squats: Stand in front of a sturdy chair with feet hip-width apart. Sit back into a squat, lowering your hips towards the chair as if you were going to sit down. Press through your heels to return to standing. Perform 2 sets of 10 repetitions.
Seated Leg Extensions: Sit tall on a chair with feet flat on the floor. Extend one leg out in front of you, keeping it straight and parallel to the ground. Hold for a moment, then lower the leg back down. Repeat on the opposite leg. Perform 2 sets of 10 repetitions on each leg.
3. Balance Exercises:
Single Leg Stance: Stand tall with feet hip-width apart. Lift one foot off the ground and balance on the other leg for 10-20 seconds. Switch to the other leg and repeat. Perform 2 sets on each leg.
Heel-to-Toe Walk: Take slow and steady steps, placing the heel of one foot directly in front of the toes of the other foot with each step. Walk in a straight line for 10-20 steps, then turn around and repeat.
4. Cool Down and Stretching:
Neck Stretch: Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds, come up to center, then switch sides.
Shoulder Stretch: Extend one arm across your chest and use the opposite hand to gently press the arm towards your body. Hold for 15-30 seconds, then switch sides.
Calf Stretch: Stand facing a wall with one foot forward and one foot back. Bend the front knee and keep the back leg straight, pressing the heel into the ground. Hold for 15-30 seconds, then switch legs.
Hamstring Stretch: Sit on the edge of a chair and extend one leg out in front of you with the heel on the ground and toes pointing up. Lean forward from your hips, keeping your chest open and moving it forward toward the horizon line, until you feel a gentle stretch in the back of your thigh. Hold for 15-30 seconds, then switch legs.
Starting a morning exercise routine for osteopenia or osteoporosis can be a positive step towards improving bone health and overall fitness. By incorporating gentle warm-up exercises, strength training, balance exercises, and stretching, individuals can gradually build strength, improve balance, and reduce the risk of falls and fractures. Remember to listen to your body, start slowly, and consult with your Physician before beginning any new exercise program, especially if you have osteopenia or osteoporosis. Reach out to me at lisakiely.com
