Preventing Osteoporosis, by Jeffrey Crupi

Educating your students about osteoporosis may prevent them from developing this condition later on in life

Osteoporosis is a condition that is developed over time in which the bones become weak and brittle. Thankfully, young children have time on their side to make life choices that can keep them healthy. Discuss with your students healthful eating habits that are crucial to bone growth. You may want to chart foods that are high in calcium so students can make better choices when eating out or cooking with their family. It is equally important to educate your students about the positive effects of weight-bearing exercises.

Listed below are some weight-bearing and therapeutic exercises that can be done in the classroom to increase overall strength and bone density. I advise doing these exercises three times a week in order to obtain optimum results.

Hip exercises
Squats are an excellent exercise option since they involve so many of the leg muscles and hips. They can be done with or without dumbbells depending on your comfort level and athletic ability.

1. Stand with your feet shoulder-width apart.

2. While keeping your back straight, gradually bend your knees. Continue downward until you are almost in a seated position.

3. While you are bending your knees, gradually lift your arms forward so that they are parallel to the ground.

Back exercises
One-arm rows will strengthen the muscles of the back, forearm and bicep.

1. Stand in front of a table.

2. Place your left hand on the table, elbow slightly bent.

3. Lean forward slightly so that your right arm is perpendicular to the floor.

4. Hold a light dumbbell or soup can in your right hand and raise your hand like you are picking up a briefcase.

5. Do 12-20 repetitions. Repeat with the opposite arm.

Back extensions are a therapeutic exercise that will stretch your spine. Using an exercise ball, complete the following movements.

1. Lie face down with your hips and torso on the ball.

2. Place your hands behind your head.

3. Gradually lift your chest upward off the ball.

Wrist exercises
Wrist curls work to strengthen the forearm muscles and help support the radial ulna joint. Hold lightweight (two to five pounds) dumbbells in each hand.

1. Sit in a chair.

2. Place both arms on top of both thighs with palms facing upward.

3. Flex your wrists up and down.

Jeffrey Crupi is the owner of Peak Fitness, LLC in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.