Is Rowing Good Exercise for Osteoporosis?
Osteoporosis causes bones to become fragile and prone to fracturing. Weight-bearing and muscle-strengthening exercises help prevent bone loss from worsening. But with osteoporosis, you must choose workouts carefully to avoid fractures.
Rowing engages major muscle groups and applies some impact - seemingly making it good for osteoporosis. But questions linger whether rowing stresses fragile bones enough to strengthen them without raising fracture risks.
Benefits of Rowing for Osteoporosis
Evidence suggests rowing does supply osteoporosis benefits including:
- Improved bone density
- Greater muscle mass
- Enhanced balance
- Increased flexibility
- Low injury risk
These characteristics make rowing likely helpful, not harmful, for those with osteoporosis.
Muscle Strengthening
Rowing qualifying as muscle-strengthening exercise may prove most valuable for bones. Pulling against resistance grows stronger back, arm, core, and leg muscles.
Greater muscle mass then stimulates new bone formation. So while rows don’t directly stress bones, strengthened muscles still signal bone growth.
Weight-Bearing Impacts
Unlike swimming, rowing involves some weight-bearing activity which helps bones. Pushing against foot braces creates small impacts, perhaps lightly loading bones.
One study found competitive rowers had 8% higher bone density versus non-athletes. So rows may provide substantial enough impacts to boost bone density.
Is Rowing Safe with Osteoporosis?
Despite some loading forces, rowing looks quite safe for osteoporosis. The smooth, sustained movement avoids jolts potentially harmful for fragile bones.
Low Impact
Compared to higher impact exercise like running, rowing allows gentle forces through bones less likely to cause micro-fractures accumulating into breaks.
Reduced Fall Risk
Rowing machines provide stable, seated positions eliminating balance challenges. This lowers chances of falls leading to dangerous fractures.
Non-Weight Bearing Option
For those unable to bear weight through legs due to severe osteoporosis, non-weight bearing row options exist.
Special rowing arms utilize handles allowing upper body training only to develop back and arm strength while protecting fragile hips and spines.
Best Rowing Practices for Osteoporosis
To maximize benefits while practicing safely, consider these rowing tips for osteoporosis:
Use Proper Form
Smooth, fluid strokes align the back and hips preventing rounded postures that overload vertebrae. Let legs and arms follow through naturally.
Row Lightly
While some impact benefits bones, avoid pushing hard resistances that could shear fragile areas. Light, consistent loads strengthen without overwhelming.
Monitor Pain
Pay attention to any painspossibly signaling micro-fractures before catastrophic breaks occur. Stop immediately if concerning symptoms arise.
Start Low, Go Slow
Begin with gentle circuits under 5 minutes, focusing on good form. Only gradually increase duration or resistance to allow bones to adapt without damage.
Is Rowing Better Than Other Osteoporosis Exercises?
Multiple types of exercise benefit osteoporosis, including weight training, yoga, Pilates, walking, and swimming. How does rowing compare or combine with these other workouts?
Vs. Weight Lifting
Both resistance rowing and lifting strengthen muscles to stimulate bone growth. Lifting targets arm and spine sites vulnerable to fracture. Rowing builds additional lower body strength.
Doing both covers all muscle groups with less strain on any single area over others.
Vs Yoga or Pilates
Gentle yoga and Pilates build core stability and balance helping prevent fractures. Adding rowing then further boosts major muscle strength for fuller bone benefits.
Vs. Walking
Weight-bearing walking directly stresses hip and spine bones prone to osteoporotic fracture. Low impact rowing strengthens while avoiding overloading these sites.
Alternating between both works bones without overtaxing any single region.
Vs. Swimming
Non-weight bearing swimming avoids fracture risks to fragile bones but fails to stimulate them. Rowing provides some loading lacking in swimming.
Combining both allows safe exercise variety for well-rounded fitness.
Modifications for Severe Osteoporosis
Those with advanced bone loss often require adapting activities to avoid fracture. How can rowing be tailored to accommodate severe osteoporosis?
Seated Row Machines
Full-body rowers allow leg drive applying force through fragile hip and spine bones. Seated row machines remove lower body involvement.
Arm pull levers target upper back muscles still helping bones without direct pressure through osteoporotic sites.
Non-Weight Bearing
Instead of pushing against foot braces, slide seats allow non-weight bearing rowing. Legs can move along the slide without bearing loads.
This eliminates fracture risks from leg impacts for those unable to withstand any forces through lower extremities.
Supportive Equipment
Specialized belts, braces, and pads help stabilize vulnerable regions like the lumbar spine against shear forces from rowing movements.
Consult a Physical Therapist
Those with osteoporosis should discuss exercise plans with physical therapists or doctors guiding appropriate regimens.
Experts help select optimal rowing strategies complementing other workouts for maximizing bone strength while avoiding harm.
They also monitor pain thresholds determining safe rowing intensity without causing unseen micro-damage.
Seeking individualized guidance ensures rowing works to strengthen, not weaken, fragile bones.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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