Luo Yuzhu, who retired at the age of 55, found herself on the verge of osteoporosis. Four years later, however, she not only had successfully reversed bone density loss but also alleviated knee pain, improved dental health, and enhanced her overall physical well-being. This incredible transformation was guided by Dong-Ying Xu, a fitness coach from Taiwan. On the program “Health 1+1,” he shared exercise and dietary methods that can make a difference in the lives of seniors, helping them improve their physical fitness and overall health.
After retiring from her government job, Ms. Luo, slender and frail, often experienced dizziness and various other ailments. Dissatisfied with her declining health, she sought improvement through exercises like swimming and cycling. Unfortunately, those activities led to knee injuries, and she found herself on the brink of osteoporosis. Osteoporosis is classified when bone mass reaches or falls below -2.5, and at that time, her bone mass measured -2.0.
Improving Osteoporosis With 3 Exercises
Mr. Xu recommends three key exercises to improve osteoporosis, with squats being one of the most effective. Squats engage up to 70 percent of the body’s muscles, particularly the leg muscles—the largest muscle group of the body. In squats, the movement of the hips and knees induces muscle contraction and extension, stimulating muscle definition in the body.During the exercise, inhale slowly while squatting, reaching approximately 90 degrees. Then, exhale while gradually standing up. The risk of injuries is minimal as long as the movements are performed slowly and correctly. Therefore, for seniors, the “return on investment” for squat exercises is high, making them an optimal choice for muscle building, and fat reduction, as well as preserving bone density and preventing falls.
Push-ups also contribute to muscle building, thereby improving osteoporosis. This exercise stimulates the shoulder and elbow joints, engaging muscles such as the chest, back, wrist, biceps, and triceps—effectively training the muscles in the upper body.
The third recommended exercise is plank, known for its benefits in alleviating lower back pain. Holding plank position requires the contraction of abdominal muscles and the engagement of upper body and leg strength for support, making it a full-body workout.
Intermittent Leg Exercises
Mr. Xu has an 81-year-old student, formerly a farmer specializing in fruit cultivation. Not too long ago, the student experienced unsteady gait and weakness in the legs, symptoms indicative of muscle atrophy. In addition to training his core, Mr. Xu also taught him to incorporate intermittent leg exercises. After practicing for a month or two, the elderly student reported feeling more grounded while walking and no longer had the sensation of impending falls. Mr. Xu explained that strengthening the core muscles provided stability to the body, and the increased strength from leg exercises made walking less challenging. The student also mentioned that climbing stairs became easier and more effortless.- Tip-toe steps in place
- High knees
- Side-to-side hops
- Jumping jacks
- Squat jumps
After training for a certain period, one can consider advancing to the next level of intermittent leg exercises by moving away from the wall, enhancing the effectiveness of the workout. However, Mr. Xu advises individuals with discomfort in the knee joints or lumbar spine to avoid these movements.
Mr. Xu explained that the design of this intermittent leg exercises routine is inspired by jump roping. Children are often encouraged to jump rope or play basketball, as repetitive leg movements through jumping can stimulate muscle growth. These exercises not only stimulate leg muscles for seniors but also apply pressure to the bones. Numerous microvessels exist inside our bones, and bone density increases as these microvessels branch out.
These exercises also benefit younger people. A young man, around the age of 30, experienced a severe accident, crushing his pelvic bones. It took three years of rehabilitation for him to gradually regain the ability to stand. When he first arrived at the fitness center, he had difficulty walking steadily. Mr. Xu identified the issue as weakness in his feet and calf muscles. Therefore, he increased the focus on core and leg training for this individual.
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