Confused about osteoporosis/osteopenia (part 2)
In Part 1 of this topic, we discussed osteoporosis, how bones build, remodel, and break down, and the varying rates at which these processes occur. We also explored considerations for approaching the diagnosis and explained the precautions of "don’t bend and twist" and "don’t fall," aiming to guide exercise choices to prevent falls and fractures.
We talked about identifying which gardener approach resonates with you (your approach to receiving the diagnosis). Just as you tend your garden to promote growth, beautiful flowers, and thriving vegetables, you may want to care for your bones. This could involve medications prescribed by your doctor, reviewing your diet, managing stress, and assessing your level and type of exercise.
If you feel you need support, seeking out professionals who understand the diagnosis and your body at different stages of life can help you make informed choices. They can guide you towards maintaining bone health akin to tending a well-kept garden year after year.
Now, let's delve into exercise choices...
Exercise, as defined in the physician’s desk reference, includes physical activity. If you're someone who spends a lot of time sitting, it helps to consider the amount of movement you incorporate throughout the day. This includes activities like housecleaning, laundry, yard work, gardening, as well as more traditional exercises such as walking, jogging, running, cycling, aqua aerobics, and yoga.
Research shows that both high and low-impact exercises can benefit bone health by increasing bone density. High-impact activities like jogging, running, jumping, and stair climbing, and low-impact activities such as walking, elliptical training, stair stepper, dance, and yoga are all beneficial. Resistance training, like weight lifting, and balance and proprioceptive exercises are also highly recommended.
If you're curious, Body in Tune would love to collaborate with you to discover your ideal movement practice.
What about yoga as an option?
Yoga has proven to enhance balance, posture, strength, flexibility, coordination, and reduce stress levels—all essential elements in one exercise. Furthermore, specific yoga poses practiced for 15-20 minutes, 3-4 times weekly, have been shown to improve bone density. Body in Tune offers precise yoga practices tailored for this purpose and supports ongoing practice beyond the mat.
Resistance Training:
If you're not familiar with regular weight training, consider consulting a specialist. There are various options from weight machines to free weights, circuit training to functional fitness, and group personal training classes. Personal trainers and physical therapists can design personalized programs based on your abilities and needs.
Balancing Act:
Balance and proprioceptive exercises are crucial in reducing fall risks. These include static balance (like standing on one foot) and dynamic balance (maintaining stability while moving). Proprioception refers to our sense of body position in space—essential for tasks like reaching for a light switch in the dark or navigating uneven terrain.
Balancing practice needs consistency; even I find myself needing to retrain my balance each ski season as I loose my reaction time over the summer when I am not regularly practicing my balance training routine. Aquatic exercises and Tai Chi classes are also effective in improving balance and endurance, making it easier to move around without tiring quickly and reducing fall risks.
In the past two blog posts, we've covered:
Reviewing precautions and their importance
Approaches to managing your diagnosis
Types of exercises to consider, including yoga
Body in Tune, LLC was founded on the belief that life quality and physical balance are vital. I'd be honored to support you in managing your muscles, joints, bones, and osteoporosis. Ultimately, the goal is to help you feel confident in your body so you can enjoy playing with grandchildren, taking that long-awaited vacation, and going for walks with friends.
