Wednesday, January 29, 2014

Bone-Thickening Videos

Photo by TobyOtter.
Because I have less-than-ideal bone density (a state recently identified by WHO as osteopenia), I am writing one post a month on bone health.

This month, I was interested in seeing if I could find videos that demonstrate exercises for improving bone density.

Many sites dedicated to bone health such as the National Osteoporosis Foundation suggest a variety of exercises people can engage in for greater bone health.

WebMD has a great series of videos.
If you are new to the topic of bone health, I suggest that you gain a context by watching the 10 bone health videos that WebMD has uploaded to their site.

Bone health is vital for all people--men and women, old and young--so do not make the mistake of thinking this information is irrelevant.

The WebMD videos on bone health are short, engaging and information rich.

Before you start any exercise program, you should consult your physician, especially if you have any health concerns, if you have already received a diagnosis of osteoporosis or if you have already suffered a fracture.

With the approval of your physician, you might consider exercises demonstrated by physical therapist Margaret Martin, who focuses on bone health.

Here is just one video from her series called MelioGuide. You can find more exercises from her series by searching under "Margaret Martin" or "MelioGuide" using YouTube's search feature.

Many valuable exercises for bone health do not require demonstration because they are not complicated. These include walking, stair climbing, dancing, jump roping, hiking, tennis, jogging, running, aerobics and zumba. OK, I need instruction for aerobics and zumba because they are complicated for me.

As a midlife woman concerned about her bone health, sometimes I imaging that I'm a dancing skeleton. I try to conceptualize my response to aging challenges as a dance rather than a battle.  Enjoy these dancing skeletons who star in Disney's 1929 Silly Symphony.

I do know that sitting all day at the computer, a desk or in front of the television will not help you build or maintain bone health. After 30, it you aren't actively engaged in high-density exercise and eating a calcium and Vitamin D rich diet, then you are losing bone density.

What will you do today to improve your bone health?  

After sitting so long to read about bone health and write up my findings, I'm going to dance along to the Saint-Saens-inspired score in the above video and then run my stairs at least a dozen times today.

Happy dancing to you all!


Exercises to Increase Bone Density
Calcium and Bone Health
What Is Osteopenia? 

1 comment:

  1. Thanks Karen, Bone health is very important. I am not a fan of medications for osteoporosis so best to curb it before it starts if possible.