Elliptical machines offer enough weight-bearing impact to help improve bone density and muscle mass that is good for osteoporosis sufferers without too much impact. Running outside or on treadmills can stress the hips, knees, and back. Elliptical machines are low-impact and some have arm handles to work the upper body.
Forward or Backward
The elliptical machine can be used in several ways. With or without the arm handles is one option. Pedaling forward or backward will work different muscles. You can also hold on to the static handles or let your arms hang at your sides. The forward motion on the elliptical targets the quads, glutes, and calves with more emphasis on the quads. Some ellipticals allow for raising the incline of the machine which will allow you to change the emphasis further on different muscle groups.
Pedaling backwards will target the hamstrings and glutes. You can also adjust the incline when going backwards to further emphasize certain muscles more than others. The machine will indicate which muscles are being used more as you press the incline and decline buttons to adjust the height.
Targeting different muscles will also change the emphasis on the hips and knees. The more variety employ in how you exercise on the elliptical the more comprehensive the benefits for osteoporosis.
If you use an elliptical machine, remember to maintain good posture for the most effective workout. Keep your shoulders back, your head up and your abdominal muscles tight. Let your lower body support your weight.
Handles or No Handles
Some elliptical machines have arm handles to incorporate upper body work. These ones are good for working the arms and shoulders, but will not substitute resistance training for the upper body. The machines that have the arm handles usually do not have the incline option so if you can alternate between using the different machines, such as at a gym, do so.
All ellipticals will have static hand rails that do not move. You can hold these for balance. However, if you let your arms hand at your sides you will need to use more core muscles to maintain balance and posture. You should always be standing up straight with your hips tucked, your shoulders pulled back, and your chin level when using an elliptical trainer.
Duration
Thirty minutes daily of physical activity is recommended for good cardiovascular health, but thirty minutes of daily weight-bearing activity like using an elliptical trainer, weight lifting, or aerobics is recommended for osteoporosis. Thirty minutes straight may be difficult for sufferers, but three 10-minute sessions or two 15-minute sessions are just as effective for building bone strength. Dividing your workouts into three sections also will strengthen your heart and lungs as well as thirty minutes without stopping will.
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