In Part 1 of this topic we talked about osteoporosis, how bones build, remodel and break down and the rate at which each of these happens. We also gave some thought to how you might choose to approach the diagnosis. We also offered an explanation to the precautions of “don’t bend and twist and don’t fall” in an effort to help us choose exercises to help us prevent falls and fractures.
We were talking about which gardener you are (your approach to receiving the diagnosis).
Just as you tend your garden to help it grow, help flowers bloom and grow amazing vegetables, you may want to tend to your bones. This may come in the form of medications your doctor prescribes and reviewing your diet, your stress management and your level and type of exercise.
You may realize you would like support. You may seek out professionals who understand the diagnosis, understand your body at each stage of life and who can collaborate with you to make choices that set you on a path to have your bones looking like a well tended garden year after year.
What about exercise…. There are so many choices
Exercise is defined in the physician’s desk reference as physical activity. So especially if you are someone who tends to sit a lot, when looking at your level of activity during the day, it may help to think about the amount of activity and movement you do during the day. That means you get to count housecleaning, laundry, yard work, gardening, as well as what most of us consider as exercise - walking, jogging, running, cycling, aqua aerobics, yoga etc.
The research tells us that both high and low impact exercise can affect the health of our bones, ie. build bone density.
High impact might include
jogging
running
jumping
stairs
where as low impact includes
walking
elliptical
stair stepper
dance
yoga
We also read that resistance training aka lifting weights is beneficial. As is balance and proprioceptive exercises.
In case you are curious Body in Tune would love to collaborate with you to find your perfect movement practice.
So about yoga as an option?
Yoga has been shown to improve balance, posture, strength, flexibility, coordination and to decrease stress levels.
All the important pieces wrapped up into one exercise. Even better is that there are 12 yoga poses that when performed for the right amount of time and with the right amount of vigor have been shown to improve bone density. All that in 15-20 min, 3-4 times per week.
Good news! Body in Tune would love to collaborate with you to teach you this precise yoga practice and to support your ongoing practice so you can enjoy your life off the mat with confidence.
Resistance Training
Unless you are familiar with and comfortable with a regular weight training routine, you may consider consulting with a specialist. Resistance training comes in many shapes and sizes, so to speak. There are many options from weight machines to free weights, circuit training to functional fitness, group personal training classes and physical therapists. The one-on-one personal training and physical therapists would be able to design a specialized program just for you with the resistance and repetitions specific to your abilities and needs.
Tending to our balance
Balance and proprioceptive exercises are also important to minimize the risk of falls. We will want to train both static balance like standing on one foot as well as dynamic balance which is what keeps us upright when we are walking and looking around or stepping off a curb in the middle of conversation with a friend, for example. Proprioception is our sense of where we are in space. For example imagine walking into the bathroom. If you have been living in the house for a number of years, your hand knows exactly where to reach for the light switch even if the room is dark. Our brain has been trained through repetition to know exactly how to place the arm and hand to turn on the light with minimal effort. This sense of where the arm is in space is similar to how our feet and ankles have learned to give the brain information about whether the surface under foot is level, uneven, slippery, loose gravel and more so that the brain can tell the muscles of the legs, ankles and feet to react appropriately ultimately keeping us upright and on our feet.
In the past I have been surprised each fall when I begin my ski conditioning. I learn that even though I trained my balance and reaction times for last ski season, my brain and body needed a refresher after months of not practicing over the summer season. In other words I restart almost at square one every fall. But I am always relieved to find that my body remembers quickly and gets back in tune quickly so that now I have to challenge my balance in different ways. All this to enjoy skiing more with less worry of falling, less risk of injury and better endurance so I don’t fatigue after one run.
The point is that balance needs to be an ongoing practice to keep us safe from falls.
The good news is that according to the research you can train your balance with things like aquatic exercise and tai chi classes in addition to the usual balance classes and exercises. Both have the added benefit of improving endurance as well. The longer you can move around before getting tired, the less likely you are to fall.
So for those of you with an osteoporosis or osteopenia diagnosis, we have over the last two blog posts
reviewed your precautions and why they are important
given some thought to how you want to approach your diagnosis
discussed types of exercise you might consider including my favorite YOGA
Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters.
I would welcome the opportunity to be part of your support team with regards to your muscles, joints, bones and osteoporosis. The goal is, after all, to help you feel confident in your body so you can play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.