For this weekend’s challenge, we’re going to focus on the legs, hips, and arms. This exercise enhances balance, tones muscles, and stimulates bone growth in these crucial areas.
And remember, exercise has many more benefits besides building bone and muscle. From promoting longevity to decreasing the risk of chronic disease, regular exercise (even just a little) is a vital part of your health. So I’m thrilled to bring you a study that confirms it’s never too late to start exercising.
Let’s begin by looking at the muscles the Balancing Hip, Femur And Arms Strengthener works.
Why:
This exercise works muscle groups in the legs and hips that are very important for balance. Clearly, avoiding falls is as important as strengthening bones to prevent painful fractures.
The Balancing Hip, Femur And Arms Strengthener also targets the ankles, which can be prone to breakage, even in the absence of low bone density.
Here are the main muscle groups utilized in today’s exercise.
- The gluteus maximus, or glutes, are the large, rounded muscles of your bottom. The lesser-known but just as important gluteus minimus and gluteus medius also get a nice workout in today’s exercise.
Working these “bottom muscles” is more important than ever in this day and age where so many modern humans spend more of the day sitting than in motion. The glutes are unique to humans, since we walk upright; thus, they are crucial for standing, walking, running, and any motion you make while standing up. Clearly, they are vital for balance, and strong glutes strengthen and align your pelvic bones as well.
- The hamstrings go along the back of your legs, and the term includes the tendons as well as the muscles. As you “land” with your lead leg and push up again (you’ll see what I mean when you read the exercise description below), the hamstrings are utilized in both motions.
If your hamstrings are weak, stretched too far, or shortened and tight, your balance and stability will be negatively affected. The Hip, Femur And Arm Strengthener works these important muscles which also stimulate the femur bone to increase in strength and density.
- The quadriceps are often discussed in relation to knee joint stability, and they do help keep the knee aligned, flexible, and strong. This four-part muscle group runs along the front of your thigh, and is also the primary muscle group that stimulates the femur bone when worked. You will definitely feel the quads working in today’s exercise!
- The adductors run along your inner thighs, and are made up of three muscles: the adductor brevis, adductor longus, and adductor magnus. Like the quads and hamstrings, the adductors strengthen the thigh bones. But the adductors, as their name implies, engage to pull your leg sideways along the front of your body. This has a clear impact on the hip joint, working and strengthening the pelvic bones.
- The biceps also get a workout with the Balancing Hip, Femur And Arms Strengthener. These muscles of the upper arm are important for strengthening the humerus (upper arm bone) and the elbow joint. Strong biceps help break or prevent a fall if you catch and hold on to something to keep your balance.
- The forearm muscles, or brachioradialis, are also utilized in today’s move. The brachioradialis runs from your wrist, across the inside of your elbow, and ends at the base of the humerus (upper arm) bone. Wrists and elbows are fracture-prone areas that are strengthened by this curling motion.
How:
I like to use 5-pound hand weights for this exercise; but whatever weights you are comfortable with will work fine. As I often note in the Weekend Challenges and Densercise™, you can simply hold a can of food in each hand (they are usually around 1 pound each).
For the sake of clarity, we’re starting with the right leg.
- Stand with feet hip-width apart. Let your arms hang by your sides, holding your weights. Your hands should be turned so your thumbs are facing forward.
- Step out sideways to your right and bend your right knee. Your left knee stays straight.
- At the same time, bring your arms to the right, still hanging down (your left hand will be between your knees and your right hand on the outside of your right knee).
- Come back up to the starting position, and do a “hammer curl” with your right arm. A hammer curl is where you raise your hand by bending your elbow, and your thumb faces up and out (as opposed to a standard curl, where your palm faces up and your thumb faces out). Keep your arms against your sides, even while you do the curl.
- Repeat the same procedure, stepping out with your left leg.
- Aim for 10 reps (5 steps on each side), doing more or less depending on your comfort and fitness level.
Exercises Like This One Offset Frailty Associated With Age
As we get older, biological functions tend to decrease, and stress is less easily tolerated. That does not mean that frailty is inevitable, of course; it just means that we need to be proactive to offset the tendency to become frail.
The good news is that targeted exercises like the Balancing Hip, Femur And Arms Strengthener do counteract the tendency to weaken with age, and science has proven this to be true.
A comprehensive review of a wide range of data spanning 22 years (1990 to 2012) showed that frailty can not only be prevented with exercise, but actually reversed.
The study concludes that:
“…resistance training programs that are performed 3 times a week, with 3 sets of 8 to 12 repetitions and an intensity starting at 20%–30% and progressing to 80% of 1RM, may be well tolerated by frail subjects, resulting in positive effects on gait and gains in muscle strength,”1
Another positive finding from the study is that:
“…resistance exercises that are performed with a high speed of motion promote greater improvements in the functional task performance of healthy elderly individuals.”1
Resistance Exercises Are Included In the Densercise™ Epidensity Training System
In addition to weight-bearing and postural moves, Densercise™ contains resistance exercises that build the muscles that support the skeleton. Like the review above affirms, exercising three times a week even for a short period (Densercise™ takes just 15 minutes a day) builds muscle, rejuvenates bones, and improves overall vigor. And with Densercise™, you can set your own pace, so as you keep practicing the moves, you’ll be able to increase the speed of motion.
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
So stay fit and enjoy the weekend!
References
1 Lusa Cadore, Eduardo, et al. “Effects of Different Exercise Interventions on Risk of Falls, Gait Ability, and Balance in Physically Frail Older Adults: A Systematic Review.” Rejuvenation Research. April 2013. 16(2): 105-114. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3634155/
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THANKS
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Hi Vivian – I have scoliosis with my left hip bigger than my right . I have to alter my slacks with one pant leg one inch longer than the other. Is it possible to somehow straighten this out with exercise. My hems are always crooked. I am 91 years old with a heart problem (leaky valve). R-
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Vivian,
It’s quite ironic how you tout this program as the answer to just about ALL health problems women ( and some men) have, especially as they age. Yet you provide responses to a select few people who are seriously following this program and still have serious bone density issues due to hip/spine injury, plates, etc. considering the amount of money some participants have paid to be part of the group, don’t you think it only fair that you offer support to those with earnest questions in addition to an occasional comment?
I also notice the number of references given for a particular “study” that you base a weekend exercise on can go from one to a dozen with no links to get to the article(s). The reference for this weekend is not from a widely known journal so apparently I’d need to access quite a bit from the NIH website before I reach it. Frustrating, to say the least.
I wonder how many of these exercises are safe for a person with advanced MS who also has one leg that is half an inch shorter than the other? I already hurt myself considerably while performing a full body stretch exercise based on a weekend challenge. I use resistance bands for 5 to 10 minutes in my daily stretching routine; because insurance has decided not to provide coverage for any return to physical therapy, my issues with balance and gait disturbance continue. Where you have so many exercises that cause me such pain, I am not going to attempt them, especially if they cause damage that is difficult to recover from. Obviously, I won’t be consulting with PT due to cost so I continue to do the things I am able and am grateful for that.
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Kathryn, I have also noticed the ‘select’ responses (puzzles me) and little or no references to articles/studies often mentioned. I try to learn what I can from Ms. Goldschmidt’s newsletter and be satisfied with that. I feel that some of the exercises are most helpful. Are you also a member of the “Inspire” forum with the National Osteoporosis Foundation? Though sometimes the information from the other members of that forum can be overwhelming, I have learned a lot from them.
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Hi Vivian, on the 23rd June 2015 I had my 3rd Vertebroplasty so I now have 9 drilled and filled with cement.. when is it going to be ok for me to start excersizing ? I am determined to not go through a spinal fracture again.. My vitamin D and calcium levels are both normal.. I have no idea why I keep fracturing my spine 🙁 I need help… I am only 55..
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Dawn, I am sorry to hear about your fractures! Do you have a physical therapist who can guide you as to which exercises are appropriate for someone with your particular health history? It’s important to have someone who can guide you into a safe exercise program, especially where fractures are concerned.
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This is in reply to the man that wrote about his wife’s knee pain. Has she been to an orthopedic Dr.? I had knee pain in one knee and I went to the ortho doc. Had X-rays and I have no cushioning left between my knee joints. The steroid shot he used first didn’t work. Then there is a knee injection that is a gel they put into the joint in a series of three or four depending on your need. It cushions the knee joint with a lubricant. It is called OrthoVISC. My chiropractor sent me to the Ortho doc because his mother had such good results with this procedure. It works. If pain returns I can have the shots again and again with no problem. I am told it will last 6 months or longer. But there is no problem with repeat injections, I am told. It beats having to have a knee replacement. I am 78 so I hope it never gets to that point. Good luck. I know how painful it is for her.
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i’m still waiting for the Densercize Class coming to L.A…any news on that? Thanks
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I think the information is excellent, and the exercises look very helpful BUT I fell and fractured neck of femur last September and am unsure which if any of the exercises would be OK for me to do. I have three large screws in the femur which I assume are permanent.
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I am sorry to hear about your fracture, Jeanne! When it comes to exercise information that’s intended for the general public, like the Weekend Challenges, it’s important that you check with your physical therapist or doctor to make sure which exercises are right for you. 🙂
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hi Vivian, my wife suffer knee pain (joint pain) on both legs for many years now. she has occasional walking difficulty. pls help
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Hi Vivian,
My recent DEXA scan showed a decrease in density -3.2 in the spine as compared to -2.9 reading three and half years ago. Clearly depressed as I have been following your program at least with the alkaline/acid diet and plant organic calcium (AlgaeCal) with lots of walking and some strength training.
I am limited to many densercise exercises due to back issues (spine goes out of alignment quite easily). I try to do what I can. Anyway, this exercise seems to be on target for my spine and hips. Will ask my chiropractor if this is safe for me. My primary doctor wants me on drugs but I refused. I am 65 years old and quite healthy for my age except for my back issues and bones. I am thin but in the normal range for my height.
I will continue with your program and try to stay upbeat. Thanks for your help.
Marilyn-
Marilyn, I could have written your message. I have exactly the same situation, and almost the same BMD scores and same decrease. I was so sure my scores would be the same or better than two years ago, but I was sadly disappointed. Will continue, as you are doing, and will turn down the meds. Not much else we can do.
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Dear Connie and Marilyn,
Please do not get frustrated! You are doing great! I think that you all may have problems with digestion and absorption of nutrients. I had that and went to a great naturopathic/integrative medicine doctor and now I am doing significantly better. I did not re-do my DEXA yet, but my hip x-ray said “normal bone mineralization.” Also, calcium alone is not adequate for bones. I am NOT taking bisphosphonates!!! Good luck to you!!
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Thanks Connie for your note. Nice to know there is someone in the same boat as me. Will try to focus on more exercises since I eat healthy and try to stay active. My doctor said in 10 years I will have a fracture and dowager’s hump if I continue at this rate in my scores and the drugs “will take care of it”.
Needless to say, it was a very depressing day.
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My doctor wants to visit with me about my osteoporosis even though she knows I won’t take the medication. My question, what do you know about
Strontium Ranelate?