Category Archives: Exercise & Bone Health Research

Osteoporosis Diagnosis & Lifetime Exerciser?

Osteoporosis Diagnosis & Lifetime Exerciser?

Have you exercised your whole life and, unfortunately, still managed to get an osteoporosis diagnosis? It’s extraordinarily disappointing for those who’ve been doing everything “right”! It makes you wonder why some who are so active can end up with a diagnosis of low bone density (osteopenia) or osteoporosis.  Some way or another, something interfered withContinue Reading

Response: NY Times, “Exercise is Not the Path to Strong Bones”

Response: NY Times, “Exercise is Not the Path to Strong Bones”

The New York Times article, “Exercise is Not the Path to Strong Bones,” by Gina Kolata, has certainly created an uproar. It’s a shocking title, especially for those of us working hard to keep up our bone density. One friend suggested perhaps it was an April Fool’s joke, and frankly, I had the same thought last night.Continue Reading

Shorter Workouts for Strong Bones

Shorter Workouts for Strong Bones

Short on time? Do shorter workouts! Sound appealing? Short, more frequent workouts can be as effective as longer workouts for strong bones! I’m often asked, “Can I do shorter workouts if I don’t have time for a full strength training workout?” The answer is, yes! You don’t have to do the whole workout at once to get theContinue Reading

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

“Why are people with osteoporosis advised not to lift heavy objects when it’s helpful to lift weights?”  Good question! There are many exercises you can do to strengthen your spine, hips, and wrist…the whole skeleton, actually, that don’t involve heavy weight lifting and work as well, without the risk of fracture. Body weight exercises in the rightContinue Reading

10 Tips for Osteoporosis Prevention Exercise

10 Tips for Osteoporosis Prevention Exercise

Women sometimes contact me on their way home from a doctor’s appointment. Their bone density scan has shown bone loss and their doctor wants to put them on medication. They’ve also been told to strength train, do weight-bearing exercise, and change their eating habits. It can be overwhelming, dealing with a bone loss diagnosis andContinue Reading

Peach Smoothie to Strengthen Your Bones

Peach Smoothie to Strengthen Your Bones

If you’re putting the time into strength training for strong bones, make sure that you’re feeding your muscles well, before and after your workouts. It’s part of doing everything that you can to prevent osteoporosis and further bone loss by strengthening your muscles to strengthen your bones. Eat Your Fruits & Veggies! Fruit smoothies areContinue Reading

Swimming Good for Bones?

Swimming Good for Bones?

Swimming is a WONDERFUL exercise for muscles throughout your whole body, but usually isn’t advised as a bone strengthening exercise to prevent osteoporosis. This is because it’s not weight bearing with the beneficial effect that gravity produces on our skeleton. In water we lose around 5/6 of the body weight that we have on land.Continue Reading

Osteoporosis Exercise Guidelines and Motivating Resources for New Year’s Resolutions!

Osteoporosis Exercise Guidelines and Motivating Resources for New Year’s Resolutions!

Are you making your New Year’s Resolutions for Exercise? If you’re joining a class that isn’t specifically for those with bone loss, be sure to advocate for yourself. Let your instructor know the movements that you need to avoid of high impact, forward bending, and twisting to the point of strain, especially quickly. Keep excellent posture and frequently check your form in the mirror. Continue Reading

Strength Training, Bone Density, & Fracture Risk

I recently had the opportunity to speak about bone density with a physician who has been an osteoporosis researcher for most of his life. He said, “We used to think that if we could only know a person’s bone density, we could solve all of our problems. Didn’t turn out that way.” He emphasized thatContinue Reading

Summer Reading: The First 20 Minutes and Younger Next Year for Women

Summer Reading: The First 20 Minutes and Younger Next Year for Women

If you’re looking for a couple of good books to take on a road trip or to the beach, a new book, The First 20 Minutes: Surprising Science Reveals How We can Exercise Better, Train Smarter, Live Longer, by Gretchen Reynolds is a great choice. And if you haven’t yet picked up the classic YoungerContinue ReadingContinue Reading