best exercise plan for women with osteoporosis & those with osteopenia?
Hello Radha Lorca,
Depending on the person’s weight, they may not need to add resistance to walking, which is one of the best things to do. Add intermittent jogging as they progress.
Instead of forward flexion, the proper form of one leg deadlift can be utilized, also known as the golfer’s lift.
Balance work to prevent falls is paramount.
You also want to avoid high intensity jumping, and squats to the side.
Avoid spinal bending, twisting and compression.
Other than that, go with how the person feels and avoid what causes pain.
Stair ascending/descending is a good exercise.
I would hit all the main muscle groups with low to medium intensity resistance to start: bi, tri, chest, back, quad, ham, calf, shin, abs, low back and shoulder.
Take care,
Natalie aka NAPS 2 B Fit.