There is no one-size-fits-all prescription for exercise, however there are some general guidelines for improving your orthopaedic, or musculoskeletal, health.
“It really depends on what your goals are and whether you have any other underlying ortho or other medical issues,” said Endeavor Health sports medicine specialist Hallie Labrador, MD, when asked about the best weight-bearing exercises.
“For most people, the easiest and cheapest form of regular exercise is walking, which is beneficial for cardiovascular health and calorie burning, however we tend to underestimate the importance of strength training, especially as we get older,” said Dr. Labrador.
While walking is technically weight-bearing, it’s likely not putting enough impact on your bones and muscles to provide the same kind of benefits as more high-impact activities.
Sarcopenia, the loss of muscle mass and strength over time is a real threat for our aging population, added Dr. Labrador. “Quads and glutes are the muscles that get us up out of chair as we get older,” she said.
Adding regular strength training into your exercise regimen doesn’t necessarily mean joining a gym or lifting massive weights. Dr. Labrador recommends the following activities to increase your strength and promote healthy aging.
Squats
With the caveat that you may need to modify the activity if you have knee arthritis, or other joint pain or problems, Dr. Labrador suggests doing several sets of squats two to three times a week.
Depending on how difficult it is for you and what level of fitness you are starting from, sets can be 6-12 repetitions, and you can start with just your body weight. As you get stronger, add weight by holding dumbbells or kettle bells to help build more muscle.
Good form is important and necessary to avoid putting extra strain on your knees. “You can put a chair behind you while squatting so you don’t go down too far,” suggested Dr. Labrador. Or you can do a wall squat with your back against the wall and a small ball between your knees to help maintain proper alignment and keep your knees from moving inward.
Planks and dead bugs
Core strength is important in all our movements, and doing a plank is a great exercise. If you don’t have enough strength to do a full plank, you can start on your knees.
Dead bugs are another good core exercise without any strain on the shoulders, said Dr. Labrador. Lay on your back with your legs extended up and bent at a 90-degree angle, knees over hips and arms extended straight up. Extend one leg down and the opposite arm down over head at the same time, keeping your low back against the floor, bring them back to the center and switch sides.
Push-ups
Push-ups can be a challenging exercise for many older adults, but you can start on your knees or do wall push-ups standing up.
Simple balance exercises
Balance training is critical as balance typically decreases with age. “Stand on one foot while you are brushing your teeth. When that becomes easy you can progress to standing on one foot with your eyes closed,” said Dr. Labrador. To take balance exercises to the next level, stand on an uneven surface like a pillow.
Jump rope or jump from one foot to the other
Building bone strength usually requires higher-impact and multi-directional activity, explained Dr. Labrador. Even adding one minute of jumping rope several times a week can help. Jumping side to side or up onto a curb or small step also is another good exercise for building bone strength. “We all need to work on bone strength, especially women, and the younger you start the better,” she said.
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