Let's be honest - women are very busy with careers, family obligations, parenting and hobbies. Exercise often takes a back burner, but forgoing a consistent routine isn't a healthy choice. Weight-bearing exercises are of particular importance because they build strong muscles and protect your bones from osteoporosis. Regular workouts are also a healthy way to control your weight. Any exercise that works against gravity counts as weight bearing, but some also build muscles.
Seated rows are recommended by the Arizona Osteoporosis Coalition as an ideal inclusion in your weight-bearing routine. The move requires resistance bands, which are excellent pieces of equipment for women because they are easy to use and work well for home workouts. To do a seated row, secure your resistance band around a stationary object. Sit on the floor, knees slightly bent and grasp the handles of the band. Your elbows should be straight and your back erect. Bending your elbows, pull the handles toward your body without moving your back. Return the handles to the starting position to finish one row.
Lat pulldowns are a good option if you enjoy working out at the gym instead of at home. The move requires a machine, but offers big benefits in terms of strengthening your muscles while being weight bearing. To do the move, sit on the lat pulldown machine bench and grasp the handles with your hands. Pull the handles down to your chest by bending your elbows. Hold the position for a second or two and return to the starting position.
Pushups are easy for most women and don't require any equipment. To do a pushup, rest your body on the palms of your hands and your toes, with your legs extended behind you and your hands on the ground in line with your shoulders and your arms straight. Rest your knees on the ground if you can't do a pushup on your toes. Bend your elbows and lower your upper body toward the floor. Push your body back to the starting position to finish one pushup.
Squats are ideal for lower-body strength and bear your weight during the movements needed to finish the move. To do a squat, stand with your feet about shoulder-width apart, arms resting at your sides. Slowly lower your body as if you are sitting down into a chair. Stop when your knees reach a 90-degree angle. Slowly stand back up to finish one squat. If the move feels too easy, hold dumbbells in each hand, which increases your body weight and makes the move more challenging.
- American Academy of Orthopaedic Surgeons: Weightbearing Exercise for Women and Girls
- Arizona Osteporosis Coalition: Weight Bearing Exercise
- American Council on Exercise: Bodyweight Squat
- American Council on Exercise: Push Up
- American Council on Exercise: Seated Lat Pulldown
- American Council on Exercise: Seated Row
- Photos.com/PhotoObjects.net/Getty Images