Work It... To The Bone! Osteo Blog 3

The benefits of working out go far deeper than many realize. It's not only about endurance, weight loss, and sculpted bodies (awesome as they are). Working out, efficiently, also means building − and preserving! − bone mass. And the flip side, of course, is that a life without exercise results in weakened bones.  

Exercise is life-changing (and life-saving!) − both from a preventative angle and for those with osteoporosis. It is never too late to improve:

• Balance
• Strength
• Mobility
• Coordination
• Mood
• Bone health
• Quality of life

In fact, the right workout will not only contribute to strong, healthy bones but  it will also conserve existing bone tissue. And since belly fat is now linked to osteoporosis (correlated with increased bone marrow fat and decreased bone density), we have another critical reason to focus on health and fitness!

Workouts that concentrate on weight bearing, flexibility, and resistance training improve bone health −  along with balance, posture, and muscles (ultimately preventing falls). I have over the years, carefully (and passionately!) target better bone health through these programs:

• Xtend Barre... with weight bearing exercises that are perfectly suited to bone health. Dance + Pilates means body sculpting through a workout phenomenon that systematically targets the entire body. Results? A longer, trimmer, stronger physique − from the bones on out! Instructors must be certified in Pilates Mat to teach Xtend Barre; always in tune with Pilates principles, an Xtend Barre instructor focuses on safety, discipline, specialized attention, and results.

• Pilates... all of that spring tension resistance means stronger, thicker bones! Pilates is anatomically based, aligned with the traditional method of Joseph Pilates.  With modern exercise science and rehabilitation principles, contraindicated movements are eliminated. It's about neutral alignment, core stability, and peripheral mobility.

• Yamuna Body Rolling... huge for bone health because of precision movements that work to create bone density. How about better posture, range of motion, muscle tone, alignment, flexibility − and even organ function?! YBR is a specialized workout that literally  organizes the body from the inside out by strategically rolling rubber balls over targeted muscle connections.

• Yoga & Callanetics... filled with challenge, strength building, and life affirming stress reduction.  We all know that yoga is a lifestyle, one that connects mind, body, and energy for strength, inspiration, and growth. Callanetics Exercise® mixes yoga and ballet − without stress on the joints, neck, or back. It adheres to a no pain philosophy as it lifts, strengthens, and tones the body. Super fun and effective!

It's empowering to realize we can make a huge contribution toward our bone health − and exciting that exercise can continue to make a big difference for those with osteoporosis. However, there are some types of movement that are not recommended if you have osteoporosis − basically, they are workouts that incorporate intense twisting (like a golf swing), sudden movements, risk of falling, or strong forward spine flexion (like old fashioned sit-ups). Bottom line, talk to your doctor − because there are so many wonderful, healthy options.

Exercise saves lives. Knowing that the right workout not only reduces bone loss but also conserves and strengthens existing bone tissue, is salient for all of us! Seize the day and work it to the bone!

Reach out to me with any questions.  I'd love to help you out!