How you can slow Osteoporosis in its tracks

When I was 49, I decided to get a full medical checkup, including a DEXA scan to see how strong my bones were. I wanted a base line to work from as I started going through menopause.

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Having been a regular exerciser since I was 17 years old, I was very confident that I would pass all tests with flying colours, including my bones. When my test results cam back, I was shocked to learn that I had Osteopenia. Looking back now, I did have quite a few risk factors. I’m a small frame, low body fat levels and my mum had Osteoporosis. How could I do any more exercise? With the help of my nutritionist, we also discovered that my body was not retaining it’s nutrients and hence began my journey to stop the decline of my bone mineral density.

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It was also important to me to revise my weekly training program. Instead of running most days of the week, I replaced some of my running with at least three strength training sessions. Bones need to be pulled on by the muscles in order to remodel and become stronger and strength training was my number one priority. I do a combination of both Pilates and traditional gym based exercises which also incorporate jump or Plyometric training. I also make sure I am challenging my balance to help prevent me from future falls.

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Here are some important bone basics for you:

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  • Calcium, Vitamin D, dairy and physical activity are critical to preserving and building bone mass
  • Bone mass peaks in your early 20’s
  • Your BMD = Bone mineral density (measured in T-score, a negative number because it quantifies bone loss)
  • Osteopenia is the onset of bone loss (T-score -1 to -2.5)
  • Osteoporosis is the most servious bone loss (T-score below -2.5)
  • Walking has limited effect on bone health
  • Progressive resistance training helps to maintain and improve BMD
  • High-impact activities help the most with bone growth
  • Posture and balance training helps to prevent future falls
  • Heavy resistance training is safe and improves bone, function and stature
  • Women over 50 have the highest risk of osteoporosis and fracture

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So for you to get the most out of your exercise, you need to make sure your:

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  • exercise must be regular (at least 3 times per week)
  • exercise should progress over time (amount of weight used, degree of exercise difficulty, height of jumps…must increase or vary over time to challenge bones and muscles)
  • exercise routines should be varied (variety in routines is better than repetition)
  • exercise should be performed in short, intensive bursts
  • exercise needs to include balance and mobility exercises to dramatically reduce your incidence of falls

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Reference: https://www.osteoporosis.org.au/exercise

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At Coastal Pilates & Fitness, we will make sure you are not only given the most effective program to help stop Osteopenia and Osteoporosis in it’s tracks, but we will teach you how to live your life and move correctly without the risk of fractures.

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We would love the opportunity to work with your body and show you just how easy it is to manage this condition so why not book in to experience learning the right way from now on.

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