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Is exercise enough for bone health?
Who else has spring fever and is ready to spend more time outdoors walking, gardening and just moving? Spring definitely reminds me to brush off my exercise plan.
A big motivating factor is the explosion of recent research emphasizing the profound benefits of exercise. One 2015 long-term European study showed a 50% reduction of all low trauma fracture overall with a multipurpose exercise program mixing endurance, jumping, strength training and stretching done 4 days a week.
Another study shows improving fitness may counteract brain atrophy in older adults, including those already diagnosed with mild cognitive impairment.
With all the clear benefits, it’s hard not to think that exercise is everything you need for healthy bones, body and mind. But in reality, if you’re getting the exercise you need for better bones, you’ll need more nutrients too. Here’s why:
Nutrient needs increase with exercise
If you’re already exercising, keep moving! The average woman will lose 45% of her bone and muscle as she ages from 35 to 85. Exercise is an important piece of the puzzle to limit bone loss — but it’s not enough alone. What might surprise you is that exercise creates nutrient needs in your body that need to be considered in your overall bone-building program.
- Exercise uses vital minerals, vitamins, amino acids and other nutrients needed to build and maintain bone strength. This is especially true with exercise that makes you sweat a lot! For example, during a basketball season University of Memphis college players lost an average of 247 mg calcium in their sweat alone. Even more, there was an overall decrease of 6.1% in total bone mineral content and a 10.5% decrease in mineral content in their legs, and the average player lost 3.8% of his bone density in 3 months while playing. Calcium supplementation during exercise and with meals reversed these decreases in bone mineral content. (Klesges et al. 1996)
- Exercise also creates oxidative damage. The more strenuous the exercise the more free radicals produced and the more oxidative damage to cells. For this reason, exercise substantially increases our need for a wide range of protective anti-oxidants such as vitamins C and E, N-acetylcysteine, CoQ10, flavonoids, beta carotene, etc. (Finaud et al. 2006; Ji 1999)
- Exercise can disrupt acid-alkaline balance. Strenuous exercise acidifies by creating excess lactic acid, oxidative damage and other metabolic by-products. In fact, elite athletes given alkalizing mineral compounds to combat exercise-induced acidosis performed significantly better than non-supplemented athletes (Heil et al. 2012).
Increase your nutrient intake
Again, I encourage you to keep up with your personal exercise plan! But as you do, it pays to compensate for any losses by getting enough of the key nutrients your body requires. Vigorous exercise helps strengthen bone, but the exercise-induced changes should be counterbalanced with extra nutrients and the alkaline mineral reserve compounds found in an alkaline diet and the Better Bones products.
If you participate in tai chi, Qi Gong and yoga, these mindful gentle exercises do not create oxidative stress and they help alkalize the body. Nonetheless, research shows that even these mindful exercises should be accompanied by intake of all the essential 20+ key bone-building nutrients (Shen et al. 2007).
References:
Kemmler, W. (2015, October 15) Exercise and fractures in postmenopausal women. Final results of the controlled Erlangen Fitness and Osteoporosis Prevention Study. Osteoporosis International Volume 26, Issue 10, pp 2491-2499. (Retrieved February 26, 2016: http://link.springer.com/article/10.1007/s00198-015-3165-3)
University of Maryland. (2015, November 19). Improving fitness may counteract brain atrophy in older adults, study shows: Exercise may help to reverse neurodegeneration in those with mild cognitive impairment, an early stage of Alzheimer’s disease. ScienceDaily. Retrieved February 26, 2016: www.sciencedaily.com/releases/2015/11/151119113458.htm
Finaud, J., G. Lac, and E. Filaire. (2006) Oxidative stress: Relationship with exercise and training. Sports Medicine 36(4):327–358.
Heil, D. P., E. A. Jacobson, and S. M. Howe. 2012. Influence of an alkalizing supplement on markers of endurance performance using a double-blind placebo-controlled design. Journal of the International Society of Sports Nutrition 9:8.
Ji, L. L. (1999) Antioxidants and oxidative stress in exercise. Experimental Biology and Medicine 222(3):283–292.
Klesges, R. C., K. D. Ward, M. L. Shelton, W. B. Applegate, E. D. Cantler, G. M. Palmieri, K. Harmon, and J. Davis. (1996) Changes in bone mineral content in male athletes: Mechanisms of action and intervention effects. Journal of the American Medical Association 276(3):226–230.
Shen, C. L., J. S. Williams, M. C. Chyu, R. L. Paige, A. L. Stephens, K. B. Chauncey, F. R. Prabhu, L. T. Ferris, and J. K. Yeh. (2007) Comparison of the effects of tai chi and resistance training on bone metabolism in the elderly: A feasibility study. The American Journal of Chinese Medicine 35(3):369–381.
Try 22 minutes of this exercise for bone health
I’m always looking for simple yet challenging new ways to get exercise. In fact, I recently surprised my colleagues by wearing my weight vest at the office.
But if that understandably doesn’t work for you, I’ve discovered a great form of exercise to introduce you to that helps build bone in just 22 minutes a day. It’s called Essentrics and almost anyone can do it.
What is Essentrics?
Essentics is an exercise technique that features a full body workout with dynamic strengthening and stretching exercises. It includes movements from ballet, Pilates, tai chi, and yoga that are designed to lengthen and stretch your muscles, relieve the pressure on your joints and nourish your bones. You may recognize Essentrics and its creator, the best-selling author Miranda Esmonde-White, from the long running show Classical Stretch on PBS TV.
I do one of Miranda’s routines several mornings a week and I love that I feel more flexible and “open” after doing them. These exercises definitely help me maintain strength and increase muscle tone. Also, doing them on a regular basis helps me control that unwanted “belly fat” — which I really appreciate.
Try safe, comfortable combinations
Another reason I like Essentrics exercises is that almost any woman can do them. In our recent survey, many of you asked about specific exercise options for those of us with painful knees, achy joints and other limitations on movement. Miranda’s Classic Stretch exercises are mindful, gentle and can be adapted to suit most everyone. You go at your own pace and never over-stress the muscles or joints.
Of course, you should always check with your healthcare practitioner before beginning any exercise program if you have special health concerns.
Watch to learn more
Here’s more about Essentrics and Classical Stretch from a recent conversation with Miranda who explains how Essentrics helps to build bone and muscle. The video I use, Classical Stretch 8, is available for you to try in our Shop.
Challenge 27: Find a New Mindful Exercise
Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.
To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.
Yours in Health, Susan
Like Our Facebook Page for the Latest News!
Winter is a time to rest.
Mindful exercises are especially beneficial in the winter as this is a time when all nature rests. Yoga, Tai chi, QiGong, Pilates — these are all great examples of mindful exercises you can try. This month’s challenge is to try a new mindful exercise and see if you don’t feel invigorated.
My simple Exercise Action Plan for Better Bones
We know consistent exercise builds bone density and strength, which reduces fracture risk. But we also know that being consistent at exercise can be challenging, especially when there are so many options and so little free time!
“Exercise Action Plan”
That’s why an “Exercise Action Plan” (EAP) is so helpful. A set plan boosts commitment and focus by giving you clear, concrete goals of where you want to go — and let me remind you to celebrate when you get there!
To help you create your own plan, here are what kinds of exercise build Better Bones, as well as my own EAP.
Walking or other aerobic exercise at least 30 minutes each day
Aerobic capacity is directly correlated with bone density and overall health. Any aerobic activity is fine. You may not realize that walking a mile in 15 minutes is aerobic.
My EAP
- When there is no seasonal sport or outdoor work to be had, I walk. Often I use my weighted vest, stopping a few times to hop a bit. With a weight vest I build more strength, balance, and bone density with less time spent exercising. (See study references below.)
- My goal is 10,000 steps a day and I reinforce this nightly by texting a friend who shares the same walking goal. I only make my 10,000 steps occasionally, but I’m OK with that.
- Walk your dog twice a day, even if you don’t have one! Dance, hop, skip — all kinds of lower body impact activities can be aerobic and all fortify the hip.
Strength training, at least 30 minutes every other day
Any exercise that builds muscle builds bone. Even gentle, mindful exercises like yoga, tai chi, or Pilates strengthen muscle and bone.
My EAP
- Personally, as a “time miser,” I like to use my whole body vibration machine 10 to 15 minutes a day (equivalent to more than 30 minutes in the gym), 3 times a week.
- On alternate days I love to make time for 25 minutes of “Classical Stretch,” a video workout by Miranda Esmonde White, as seen on PBS for 17 years now. I gain strength, flexibility, and balance from this gentle, yet serious, workout.
- I always try to include the simple back-extensor exercise proven by Mayo Clinic to build spinal bone and greatly reduce spinal fractures (even in those who have already had a spinal fracture).
Group exercise, at least once a week
There’s both fun and power in numbers. When we make exercise a social event, it’s often reinforced and more enjoyable. And, anything that makes us feel happier builds bone!
My EAP
- I’ll be taking a yoga class, joining a gym workout, playing a friendly game of tennis, or walking with friends.
Take a moment to sit down, take a few deep breaths, and design your own EAP. I would love to hear about your plan.
References:
Cussler, E. C., S. B. Going, L. B. Houtkooper, V. A. Stanford, R. M. Blew, H. G. Flint-Wagner, L. L. Metcalfe, J. E. Choi, and T. G. Lohman. 2005. Exercise frequency and calcium intake predict 4-year bone changes in postmenopausal women. Osteoporosis International 16(12):2129–2141.
Greendale, G. A., S. H. Hirsch, and T. J. Hahn. 1993. The effect of a weighted vest on perceived health status and bone density in older persons. Quality of Life Research 2(2):141–152.
Jessup, J. V., C. Horne, R. K. Vishen, and D. Wheeler. 2003. Effects of exercise on bone density, balance, and self-efficacy in older women. Biological Research for Nursing 4(3):171–180.
Marques, E. A., J. Mota, and J. Carvalho. 2012. Exercise effects on bone mineral density in older adults: A meta-analysis of randomized controlled trials. Age 34(6):1493–1515.
Roghani, T., G. Torkaman, S. Movasseghe, M. Hedayati, B. Goosheh, and N. Bayat. 2013. Effects of short-term aerobic exercise with and without external loading on bone metabolism and balance in postmenopausal women with osteoporosis. Rheumatology International 33(2):291–298.
Snow, C. M., J. M. Shaw, K. M. Winters, and K. A. Witzke. 2000. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. The Journals of Gerontology Series A, Biological Sciences and Medical Sciences 55(9):M489–M491.
1 minute with Dr. Brown: Will I fracture if I exercise?
Got a minute? Every week I receive dozens of questions from women like you with concerns about their bone health. In my new series, “1 Minute with Dr. Brown,” I will try to answer your most pressing questions. If you have a question, send it in to us at center@betterbones.com
Question: I have osteoporosis. If I exercise, will I fracture?
Challenge 21: Fall Exercise Challenge
Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.
To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.
Yours in Health, Susan
Like Our Facebook Page for the Latest News!
Fall is a great time to exercise.
As Fall arrives and temperatures are getting cooler, it is a great time to try a new outdoor activity. Riding a bike, hitting tennis balls, or going to the driving range are all good Fall activities. While you might not have enjoyed these activities in the summer heat, in the Fall they are very invigorating. Fall can also provide a lovely backdrop for outdoor activities. So try something new!
Bonus: Share a picture of your favorite fall exercise.
Challenge 18: Balance
Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.
To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.
Yours in Health, Susan
Like Our Facebook Page for the Latest News!
Balance is the key to lifelong healthy bones.
Studies show that most fractures occur as the result of a fall. And good balance can prevent falls. This week’s challenge is to watch this video with Dr. Brown and Gina Galli, RYT doing various balancing poses. Give them a try and see how your balance improves over the course of the week.
Bonus: Do these balance exercises on our Better Bones Balance Pad.
Challenge 17: There is nothing you cannot do™
Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.
To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.
Yours in Health, Susan
Like Our Facebook Page for the Latest News!
Get inspired by Tao Porchon-Lynch, a 96-year old yoga instructor and dancer.
This week’s challenge is to identify one thing in your life that you are holding back on because of fear and make a tiny shift in overcoming that fear.
Bonus: Watch Tao’s Inspiring TED talk about her life and know there is NOTHING that you cannot do.
Challenge 16: Building Bone by Walking Downstairs
Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.
To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.
Yours in Health, Susan
Like Our Facebook Page for the Latest News!
What builds bone strength more, walking upstairs or downstairs?
Watch Dr. Brown’s video to find out! This week’s challenge is to follow Dr. Brown’s tips in this video and take the stairs every day.
Bonus: Come up with your own “Stair Mantra” and share it with the group.