I received many wonderful responses yesterday as to what you are doing to stay healthy during this time of confinement. I am encouraged to hear that many are trying to stay active. One thing that is really important is getting daily exercise. And if you have osteoporosis, getting daily impact exercise is essential.
Walking alone isn’t enough. Unless you are “power walking” where with every step you are strongly impacting the ground, walking will not adequately stimulate bone formation.
In order to stimulate bone formation, there needs to be an “impact” or a “ground reaction force.”
If you are simply standing or walking, you are getting a loading stress equivalent to your body weight. Unless you are consistently gaining weight, (which most of us are trying to avoid!) your bones and your body accommodates to that force and grow strong enough only to support that weight. Adding an impact component increases the force through the bones and generates new bone formation even more.
Several studies over the years have shown that doing impact exercises for a few minutes twice a day can significantly stimulate bone formation.
I have attached a short video and accompanying handout on some quick and easy impact exercises that should be a part of everyone’s daily routine.
Click here to download the exercise hand out
If you are experienced with impact exercises and need to challenge yourself further, you can add a weighted vest when performing these exercises. My favorite weight vest comes Challenge Weighted Workout Wear. You can order from Amazon for $139.00.
Please continue to share with me what you are doing to stay healthy, fit and mentally strong!
Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.
Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!
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