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Exercise is an essential part of healthy living, and critical in maintaining bone density, too. But, sometimes simply knowing is simply not enough. You might have good intentions, but regular exercise can often slide right off the radar.
This episode was recorded earlier when Bone Health and Osteoporosis Foundation CEO Claire Gill talked with me about how to get back on track with an exercise program. I shared how the “Be Bone Strong” team began and how you can join the team and be on your way to moving more and better bone health, too.
You’ve probably heard this part of my story(a lot!), but here it is again: I was over 50 when I ran my first NYC Marathon. Fifteen years ago, my daughter and I were watching part of the NYC Marathon as it would its way through our neighborhood, and she told me she wanted to some day see me run in the marathon, even though I wasn’t yet a runner!
I wasn’t sure how it would ever happen, but I said yes to the challenge.
I began walking, then running. A year later, I was able to run in the NYC marathon! I’m excited to be training for marathon #15 with the ‘Be Bone Strong’ team.
Why does exercise help our bone health?
Bones are living tissue. They are absolutely at their strongest when you are in your late 20s or early 30s, at which point bone loss slowly begins. And as women journey through menopause, bone loss speeds up. The good news is there are many things you can do to prevent bone loss. Part of aging better is understanding how to take care of your bones and the muscles that support them.
Half of all women over the age of 50 will break a bone due to osteoporosis.
In this episode, you’ll hear how to prevent being part of this statistic. The good news: what’s good for your bones is good for the rest of you too! Weight bearing exercises are best for promoting bone health.
Walking, running, dancing, jumping are all things we can do anywhere, anytime. Resistance training is the second pillar that will give you a full body workout. You can use weights or do what I do and use your body and do things like squats, planks, and pushups.
The third pillar is balance. We don’t often think of this, but it helps prevent falls, which could lead to fractures. In the episode, I outline three ways you can practice balance while doing everyday activities.
Talk to your doctor.
Your physician can help you create a plan that works for you, based on your personal history and overall health. Reassess every few years to make sure it’s still working for you. This has helped me stay on track and up to date as the medical community learns more about how to prevent bone loss.
Be on the ‘Be Bone Strong’ Team
The team is raising awareness and funds for the Bone Health and Osteoporosis Foundation. Everyone is welcome!
It’s never too late.
To get started, first get the green light from your healthcare provider. Then, assess your health and fitness level and start where you are. Push yourself a little more every day. Move your body, even when you don’t feel like it. You’ll see how easy it can be when you’ve made the choice to age better.
Do you have an idea for a topic you’d like to see covered on GRUFFtalk? Send an email to grufftalkpodcast@gmail.com.
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