The BEST study participants supplemented their diets with Citracal® calcium citrate.
Combined with Citracal® supplementation, these exercises were clinically proven to significantly improve bone mineral density.
The BEST Workout
- Cardio warm-up
(3-5 minutes) - Strength training exercises
(20 minutes) - Cardio-weightbearing activity
(15 minutes) - Small muscle exercises
(5 minutes) - Cool-down
(2-5 minutes)
BEST Strength Training Exercises
The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women.
The strength training exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.
Based on the findings of the BEST study, its authors have developed a convenient 45-minute exercise session that can be performed 3 times per week. The program combines the strength training exercises that have been proven to build bone with complementary exercises that will help you get the most from your workout.
Small Muscle Group Exercises
The small muscle group exercises are important for correcting or preventing postural muscle imbalances. While the BEST study did not determine the effect these exercises have on bone strength, the BEST researchers advocate using these exercises to strengthen the muscles targeted by the strength training exercises.
Balance and Stretching Exercises
The balance and stretching exercises are designed to maintain and/or improve balance, improve posture, prevent forward head or hunched-over posture, correct for muscle imbalances, and stretch muscles worked during the strength training segment of the BEST workout.
- Wall Press
- Swan Dive
- Hip Flexor/Quadriceps
- Hamstrings
- Iliotibial (IT) Band
- Piriformis
- Gastrocnemius
- Soleus
- Low Back
- Upper Trapezius
- Scalenes
- Pectoral Stretch
- Shoulders, Arms, Lats, Sides, Upper Back
- Sides and Spine
Abdominal Exercises
The abdominal exercises selected for the BEST exercise program are important for maintaining posture and stability of the lumbar spine. The BEST researchers recommend performing lower abdominal exercises rather than the classic sit-up or curl.
- Pelvic Tilt
- Heel Lifts
- Low Foot Lifts
- Foot Lifts
- Knees Up
- Foot Lifts With Knees Up
- Leg Slides With Knees Up
- Toe Taps
Cardio-Weightbearing Activities
The cardio-weightbearing exercises below are important for their impact on bone and for improving cardiovascular health. The following activities place greater forces on the hip than that experienced in daily activities, and research has shown them to be effective in increasing bone density. In addition, these exercises increase participants' fitness levels and benefit participants by reducing their overall risk for developing chronic disease. For specific information on how to perform the cardio-weightbearing activities, consult The BEST Program for Osteoporosis Prevention.
- Walking
- Stepping
- Uphill walking
- Weighted walking circuit
- Walk/jog circuit
- Walk/jog interval treadmill circuit
Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.
