Resistance exercise for Bone Health Week

In an ageing society, the prevalence of Osteoporosis and Sarcopenia continues to increase progressively, particularly in older patients. Osteoporosis and Sarcopenia are potentially preventable and treatable diseases, and resistance exercise training has been recommended as a low-cost and safe non-pharmacological intervention strategy for conserving musculoskeletal health. Resistance exercise exerts a mechanical load on bones and consequently leads to an increase in bone strength! So this Healthy Bones Week, Sean Allen, an Exercise Physiologist from CrossFit Townsville, will take us through some simple full-body resistance exercises anyone can do in their own home. 

Let's get started!

What you'll need: Kettlebell or Dumbbell. If you don't have the equipment, try filling up a large bottle/bucket of water, some heavy cans in your pantry, laundry detergent or maybe a bag of potatoes. Please take care when lifting heavy weights; if you cannot safely grip heavy items, body weight is also great!

Correct form: Below, we will outline tips for each movement. It's essential to listen to your body, and if your range allows a comfortable and deep squat, then you can go there; if not, simply go as low as your body wants to. 

Reps: 8 – 10 reps of each movement should suffice. Contact Sean for a personalized plan to suit your unique health needs. 

Goblet Squat:

1. Stand with your feet slightly wider than hip distance apart, your toes angled slightly outward. 
2. Hold a kettlebell in both hands at your chest. 
3. Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight forward throughout the squat.
4. Go as low as you're comfortable. And push through your heels on the way back up, squeezing your glutes.

Dumbbell Deadlift: 

1. Stand with your knees slightly bent, and your feet placed shoulder-width apart. 
2. Bend at the hips and knees, lowering your torso until it's almost parallel with the floor. 
3. Allow your arms to hang down in front of your knees and shins. Make sure you keep your back in a neutral position, careful not to round it. 
4. From this position, stand up straight without changing the shape of your back. Squeeze your glutes as you straight, pushing through the ball and heel of your foot.

Curl and Press: 

1. Begin the exercise by curling the dumbbells up to your shoulders. Rotate your palms outward so that they are now facing forward (away from your body). 
2. Begin the pressing portion pressing of the exercise and press the dumbbells overhead until your arms are straight. 
3. Reverse movements back to starting position. This completes one rep.

Step-ups:

1. Begin the exercise by curling the dumbbells up to your shoulders. Rotate your palms outward so that they are now facing forward (away from your body). 
2. Begin the pressing portion pressing of the exercise and press the dumbbells overhead until your arms are straight. 
3. Reverse movements back to starting position. This completes one rep.

Dumbbell Row: 

1. Stand perpendicularly next to a training bench and place a dumbbell next to it on the side you plan to row. 
2. Place your non-rowing hand and same-side knee on the bench, with your other foot firmly planted on the ground. 
3. Tense your back so that it's completely flat. Now, reach down with your free hand to grab a dumbbell. Reset yourself so your back is straight once again. 
4. Drive your non-rowing hand into the bench to create more full-body tension. Do not row the weight with your shoulder. 
5. Your shoulders should remain relaxed. Your elbow should be pulled past your torso, and the dumbbell should nearly touch your hip.

And don't forget if you are a Member of our Premium Extras or Essential Extras, you may be eligible to payable benefits to see your Exercise Physiologist. Get in touch with our team today to check your eligibility.