Exercise is MEDICINE. There are countless studies showing how regular exercise can improve cardiovascular endurance, increase strength and help maintain a healthy body weight. It’s also shown to prevent many diseases such as Diabetes and high blood pressure. One topic that is not discussed enough is the relationship between exercise and bone health.
How many times have you thought to yourself, “I want to exercise to strengthen my bones and prevent fractures?” Probably never. There are many reasons why it is beneficial to have strong bones, as the body works in unison with all other parts. Bones serve as the foundation for which the body is built. They have an essential function in protecting vital organs from damage. Unhealthy bones can lead to multiple types of fractures, falls and even osteoporosis, which may lead to limitations in your daily life.
Osteoporosis is the loss of calcium and other minerals from your bones. An estimated 8.2 million women and 2 million men have osteoporosis. Women are more likely to develop osteoporosis because of the hormonal changes due to menopause. Among women 55 years and older in the US, 1.7 million hospitalizations were fragility fractures. People who develop osteoporosis can greatly benefit from exercise. A sedentary lifestyle encourages the loss of bone mass, due to inactivity and speeding up the rate of bone loss. Most bone fractures occur because of a slip or fall. Building muscle strength and improving your balance can reduce that risk and help slow the rate of bone loss.
FYZICAL’s Medical Wellness membership are specially designed 1-1 programs designed by our Wellness consultants. These programs specialize in 4 main categories of health, two being strength and balance. This membership will develop a plan utilizing resistance training and balance drills to help fight back against falls and osteoporosis. Take advantage of our Bone Health special in May and join for 50% off your first month.
So when should you start working on bone health?
“The best time to plant a tree was 20 years ago. The second best time is now.”
We encourage everyone to start working on all aspects of their health right away. I know there are multiple areas of health to focus on, but starting with one area will help you form the right habits to be successful in the long term. The best place to start is a SECA full body scan and completing one of FYZICAL’s Body Q.
As Genetic testing offers you power of information about your inherent risk for disease, Body Q offers you power of information about your risk for injury, dysfunction and falls. The power of knowing where you stand in terms of your total-body strength, balance, movement and posture will help you detect and prevent injury, illness, and even death. Body Q is an integrated testing program addressing movement, function, general
health, vision, hearing, balance, and recovery. Its primary function is to save you injury and damage down the road. The test will also help you in other ways, whether you want to increase your energy levels, recover from injury or illness, run your first 5K, lose 10 pounds, or just feel stronger. Body Q testing can jump start you on the way to achieving your goals.
The Best Exercises for your bones:
We know that exercise is good for our overall bone health but what are the best exercises? The answer to this question will vary depending on the individual’s age, fitness level and comorbidities. There are general guidelines in place with recommendations for children, adults and older adults. The most common recommendations are weight-bearing aerobic movements and resistance training. Resistance training paired with plyometric aerobic movements have been correlated with improved levels of bone mineral mass.
Studies have shown that developing a plan in aerobic activities, strength training and balance exercises will give you the perfect blend of strength to help strengthen your bones and protect vital parts of your body. Extreme exercise is not necessary, even the slightest forms of exercise can be beneficial. Inactivity due to sluggish behavior, bed rest and even injury can lead to skeletal bone mass loss.
“If you fail to plan, you are planning to fail” -Benjamin Franklin
To keep things simple, there are three main types of exercises: Cardiovascular conditioning(aerobic), resistance weight training and mobility. Some activities could be considered more than one style, or even a combination of them. Resistance / cardiovascular movements could be as simple as brisk walking or jogging. These movements will help strengthen all parts of your lower lumbar and provide adequate support.
In order to notice drastic changes in bone density, cardiovascular workouts that include more resistance elements should be utilized. Walking, jogging and dancing are more effective than biking; as they utilize resistance against gravity. To see even greater improvements, it is a good idea to mix up your routine. Try speeding up your pace, changing directions, or finding a hill with an incline. Alternating higher intensity exercises with lower intensity activities 3-5 days per week is most effective.
Resistance training use the body’s muscles to build muscle and make bones stronger. Most of us do not lift as much weight as we should be lifting. Weight training is recommended two to three times per week. Some movements could include free weights, weight machines, resistance bands, and bodyweight exercises. Focusing on spinal extensor muscles will help improve your overall posture and reduce fracture risk.
Mobility movements will help lengthen and stretch tight muscles which in turn, reduce pain associated with those areas. Most mobility exercises should be performed to a point of stretch, not pain. Stretching 2-3 times per week, holding for 20-30 seconds is most effective. Moving your joints through their full range of motion helps you keep the muscles working well. Stretches are best performed when your muscles are warmed up.
Many people have worries about their safety when it comes to exercising later in life. At FYZICAL, we would love to discuss the best course of action during a wellness consultation. Whatever the concern is, you can choose from a range of safe and effective exercise options. Talk to your doctor before beginning any exercise program.