Slowly pull the cable to your waist, until your elbows are bent and your shoulders are back. You'll feel tension in your back and arms. When you're doing the seated row, make sure you feel only a mild stretch in the starting position.
Remember, for best results, do not lean too far forward in the starting position. Also, keep your movements smooth and controlled. There is a problem with information submitted for this request. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID, plus expertise on managing health.
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A single copy of these materials may be reprinted for noncommercial personal use only. This content does not have an English version. This content does not have an Arabic version. See more conditions. Exercising with osteoporosis: Stay active the safe way.
Products and services. Exercising with osteoporosis: Stay active the safe way If you have osteoporosis, you might mistakenly think exercise will lead to fracture. By Mayo Clinic Staff. Video: Bent-over row with resistance tubing. For most people, one set of 12 to 15 repetitions is adequate. Video: Bent-over row with dumbbell.
When doing the bent-over row, do not allow your shoulder to roll forward. Video: Seated row with weight machine. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Bone health: Exercise is a key component. The North American Menopause Society. Accessed Feb. Rosen HN, et al. Overview of the management of osteoporosis in postmenopausal women.
Ask Mayo Expert. Osteoporosis: Exercise. Rochester, Minn. McArthur C, et al. Suggestions for adapting yoga to the needs of older adults with osteoporosis. The Journal of Alternative and Complementary Medicine. Learning Objectives After completing this course, you will be able to do the following: Define osteoporosis.
Recognize that medical therapy, nutrition, exercise, and other lifestyle practices can help prevent and treat osteoporosis. Outline the primary and secondary risk factors for osteoporosis. Identify dual-energy X-ray absorptiometry and ultrasonometry as devices for assessing bone mass, bone strength, and fracture risk. Explain the importance of physical activity for bone growth and maintenance of bone mass and density. Describe the goals of an exercise program for osteoporosis prevention.
List exercise-training principles and explain their application to program design for osteoporosis prevention. Explain the six BEST strengthening exercises for osteoporosis prevention.
The following article details two studies about osteoporosis exercises, the first shows that walking or cycling alone are not enough to build bone mass, the second outlines the best proven osteoporosis exercises. In order to better understand how aerobic exercise effects bone mineral density, a team of researchers from the Fred Hutchinson Cancer Research Center, Harvard Medical School, Yale School of Medicine and the University of Washington conducted a year-long study on the effect of aerobic exercise on bone mineral density.
The randomized controlled study involved postmenopausal women from the ages of 50 to 75 who were sedentary and either overweight or obese. None of the women had osteopenia or osteoporosis and none were taking hormone replacement therapy. Half of the women were assigned to the exercise group and the other half to a control group. The exercise prescription consisted of 45 minutes of moderate-intensity aerobic exercise, either walking or bicycling, while maintaining an average heart rate of percent of maximal heart rate.
Those in the exercise group gradually worked up to this level by week 8 and maintained this routine five days a week for 12 months. One some days the women exercised at home while on other days they were supervised in a gym where they used either a treadmill or stationary bike. The women in the control group attended one minute stretching session per week.
After one year, none of the women experienced any improvements or worsening in bone mineral density. Their total body bone mineral density was not substantially affected by the aerobic exercise and remained about the same as when they started.
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