Strengthen your muscles and load your limbs!
Age, menopause, genetics as well as certain medicines and medical conditions, can all negatively affect your bone health. The result of which can lead to osteopenia (low bone loss) which can then lead to osteoporosis (severe bone loss). With any bone loss you are at greater risk of your bones breaking and collapsing, especially in your spine, hips and wrists.
Scary? Yes.
Inevitable? No.
Applying resistance and working your muscles in a particular way, can significantly enhance your bone health. When muscles are activated they apply a “pull” on the bones they’re attached to. This pulling effect stimulates bones towards renewing and maintaining bone cells, which in turn improves bone strength. The stronger your muscles, the greater their influence on stimulating your bone strength.
Weight bearing activities that load your arms and legs, also help stimulate bone growth. Leaning your body weight through your palms, wrists bent, mainly loads your arms and spine. Moving on feet, mainly loads your legs and spine.
Without applying resistance and load to your body and limbs, you’re putting yourself at significant risk of allowing your bone density to diminish.
Believe in your body my friends, by giving it more of what it needs, to live more of the life YOU love.
Let’s start.
Strengthen your muscles using resistance and weight in various ways:
- hold a weight (e.g. resistance bands or anything you can grip)
- use your body weight (e.g. squats or on your hands and knees)
- push against resistance (press ups against a wall, table or the floor)
- pull against resistance (drawing something towards you).
How to begin.
Dedicate and plan a specific time in your day to commit to this. Start with a couple of minutes, as you do with your teeth…twice a day…! You’re more likely to start and stick to this in the first instance. You can always keep going!
Be realistic and practical to ensure what you are wanting to achieve, is sustainable.
A little repeatedly repeated, achieves a lot. While a lot rarely repeated, achieves very little.
Find a known and comfortable starting point for each activity you choose. For example:
~ if you’re not sure what weight or resistance to lift or pull, choose a familiar every day weight or object e.g. a book or garden tool.
~ when on your hands and knees (see suggestions below) or squatting, begin with holding your end position for simply a breath in and a breath out.
Listen to your body! Finish feeling you could have done more. This may mean you begin with just one repetition. AND THAT’S OK! It’s more important you’re not “straining, draining and paining” your body.
As you become stronger and the movements feel easier, gradually increase either the weight, number of repetitions or time you hold a position. It’s not the amount you do as much as the quality of what you do and how it leaves you feeling that’s important. Finish feeling empowered and more connected with your body.
Something for your whole body…
I have specifically chosen these because they stimulate your whole body. Your wrists, arms and core muscles, your buttocks and legs muscles, spine, hips and heart are all involved!
Take your time. Listen to your body and only do the stages your body is ready to do. You’re aiming to feel empowered and connected, not drained and frustrated.
Follow the images from left to right.
BREATHE.
Slightly round your upper back to support your neck and shoulders, as you move your first leg backwards.
BREATHE.
Slightly lift your bottom to engage your lower tum as you straighten your second leg backwards
BREATHE.
Keeping your upper back rounded and your lower tum working, bring your legs back to kneeling one at a time.
BREATHE.
Something else for your whole body…
Again follow the images from left to right.
BREATHE.
Lower one forearm to the ground and then then other
BREATHE.
Slightly round your upper back to support your neck and shoulders, as you move your first leg backwards.
BREATHE.
Slightly lift your bottom to engage your lower tum as you straighten your second leg backwards
BREATHE.
Keeping your upper back rounded and your lower tum working, bring your legs back to kneeling one at a time.
BREATHE.
Anything more than you’re doing now is a win for your body today AND your future self. You could also consider livening up your day with the following load bearing ideas…
- Purposeful walking, varying your pace, powering your arms
- Marching, arms a-swinging!
- Walking sprinkled with some jogging steps
- Skipping and hopping with or without a rope
- Dancing with your arms in the air, for the sheer joy of moving and grooving to your favourite music!
Remember that anything you are doing for your bone health, should be in addition to the exercise and activities you are already doing. Whatever you choose to do, ALWAYS move and exert yourself at a level that is appropriate for your health, strength and mobility.
For those of you living with osteopenia or osteoporosis, exercise and movement is still just as important for your bone health. Whatever your age, state of health or if you’ve had broken bones in the past, you still have an opportunity to make the most of the body you’re in.
If you would like me to help you with anything mentioned in here, do get in touch. I would be very happy to help YOU believe in your body again.
Rachel
Your Physiotherapist
