In today’s sedentary world, where physical activity often takes a backseat, maintaining healthy bones might not be high on everyone’s priority list. Bone health is crucial for overall well-being but realistically, when was the last time you gave it a 2nd thought? If it’s something you are mindful of, fantastic-and if what you’re doing about it goes beyond the daily supplements you’re taking, even better!
This week was exceptionally eye opening for me starting Monday morning with my annual physical where my doctor and I reviewed the results of my bone density scan. It seems over the last four years I was able to maintain the results of the previous scan. The previous scan showed an 8% increase in bone density from the test before. We concluded that both the increase and maintenance were due to a combination of proper supplementation and physical activity. My doc and I agreed that maintenance is good but if it increased before, it’s very likely I can increase it again. How? By stepping up strength training and movement. I left there with a solid goal and an understanding that it’s up to me to see it through.
That very evening I tuned in to a weekly coaching call where my Nutritionist and mentor challenged members to get outdoors for some movement and exercise daily, for the next week. The only rule was to have fun with it! Thinking about my goal of increasing movement, I committed to the challenge and have been out there every day since.
What I found was being on the deck at 6 a.m. when there is just enough chill in the air to make exercise invigorating, put me in a much better frame of mind to take on the day than if I did the exact same exercise indoors. If you’re not a morning person, no worries. For me, it had the same effect throughout the day–from short bursts of walking in the parking lot during my workday, to taking a walk along the shore on my way home. I’m not a fan of the cold so if not for the challenge, I definitely would not have been outside so much this week, especially early in the morning. But by taking on the challenge, I now have something new to put in my exercise tool box and since movement plays a pivotal role in maintaining strong/dense bones, I’m happy about that!
Bones are the framework of our body, providing structural support, protecting vital organs, and serving as a reservoir for essential minerals like calcium and phosphorus. As we age, bone density naturally declines, making bones more susceptible to fractures and osteoporosis. According to a May 2023 article from the NIA NIH, this goes for men too, particularly those over the age of 65.
Could that be because as a society in general we have adapted a more sedentary lifestyle? It’s very likely, but the good news is we don’t have to go on a quest to discover the secret of strong and resilient bones. Regular physical activity is an effective way to promote bone health. Weight-bearing exercises, such as walking, jogging, dancing, and strength training, stimulate bone formation and increase bone density. These activities create stress on the bones, prompting them to remodel and become stronger over time.
Sadly, on some level we have come to accept that aging and a loss of mobility go hand in hand. However, do we stop moving because we’re aging or, do we lose mobility with age because we stop moving? It seems in most cases the latter is true as explained by Dr. Jennifer Pierre, ND, MPH, who addressed a room full of hospice volunteers and staff on the topic of self-care. Dr. Pierre explained that insufficient activity can increase the risk of reduced mobility as individuals age. The escalating occurrence of prolonged periods of sitting poses a significant health issue. Whereas movement can actually keep the joints lubricated, prevent stiffness, and keep joints agile. I had the honor of hearing this information firsthand and took it to heart. I hope you do too.
So when it comes to bone health, let’s get moving! By making movement a priority, you can reduce your risk of osteoporosis, improve balance and coordination, and enjoy a higher quality of life as you age. So lace up those sneakers, grab a friend, and let’s move towards better bone health together!
Tips for Incorporating Movement into Your Routine:
- Consult With a Physician before you begin and find activities you enjoy: Whether it’s a brisk walk, a yoga or pilates class, or a game of tennis, choose activities that you genuinely enjoy to set yourself up to win.
- Start Slowly: If you’re new to exercise or have been inactive for a while, start with low-impact activities and gradually increase the intensity and duration.
- Mix It Up: Incorporate a variety of exercises into your routine to target different muscle groups and keep things interesting.
- Prioritize Weight-Bearing Exercises: While all forms of physical activity offer health benefits, prioritizing weight-bearing exercises can have a significant impact on bone health. Aim for at least 30 minutes of moderate-intensity weight-bearing activity most days of the week according to your strength level.
- Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, adjust your activities accordingly and consult with a healthcare professional.
