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An article just came out this week in the NY Times on
"The Best Exercises for Healthy Bones". It was
interesting to say the least. The writer suggested that
hopping was the best exercise to build bone but gave
no context or guidelines to incorporate hopping or
jumping safely into an exercise program! I decided to
pull together the best information from the top
researchers in the field of bone and exercise. I like to
look at the groups who have been doing this kind of
research for a long time. I was at a bone symposium
last week and was able to ask Beth Lambright, the
Oregon State University exercise teacher of all the
main studies during the past 15 years if jumping rope
or mini-trampolines build bone. The answer was "No,
you need 4-8x body weight impact to stimulate bone.
For children this means jumping off a 24" box and for
adults this means jumping off an 8" step. They
progress from 4" to 6" to 8" very slowly and prepare
the knees and hips with step-ups, heel raises, squats,
lunges and faux jumps before jumping off the steps.
So what else will give us healthy bones?
1. Walking does not build bone and should not be
considered an osteoporosis exercise. (However,
walking is great for your heart if you keep up a good
pace.)Palombaro KM. "Effects of walking-only
interventions on bone mineral density at various
skeletal sites: a meta-analysis." J Geriatr Phys Ther.
2005;28(3):102-7.
2. Weighted vests with lunges, squats, step ups,
side lunges and small jumps 3 x per week builds
bone in the hip according to Christine Snow's
bone research lab at Oregon State University.
(Long-term Exercise Using Weighted Vests
Prevents Hip Bone Loss in Postmenopausal Women
by Christine M. Snow, Janet M. Shaw, Kerri M.
Winters, and Kara A. Witzke Journal of Gerontology:
2000, Vol. 55A, No. 9, M489-M491) They are
continuing their long-term studies and the latest one
should be published next month!
3. Sinaki has the best long-term research on
exercise for building bone and fracture prevention in
the spine (vertebral bodies).
(Sinaki, M., et al. 1986."Relationship between
bone mineral density of spine and strength of back
extensors in healthy postmenopausal women."
Mayo Clinic Proceedings, 61 (2), 116-22.)
(Sinaki, M., et al. 1996. "Can strong back
extensors prevent vertebral fractures in women with
osteoporosis?" Mayo Clinic Proceedings, 71 (10),
951-56.)
(Sinaki, M, et al. 2002. "Stronger back muscles
reduce the incidence of vertebral fractures: A
prospective 10 year follow-up of postmenopausal
women." Bone, 30 (6), 836-41.)
(Sinaki, M"The role of physical activity in bone
health: a new hypothesis to reduce risk of vertebral
fracture."
Phys Med Rehabil Clin N Am. 2007 Aug;18(3):593-
608)
4. Loren Fishman has some ongoing research on
Yoga for osteoporosis and is getting some
increases in BMD with his program.
(Yoga for Osteoporosis: A Pilot Study by Loren
M. Fishman, MD. Topics in Geriatric Rehabilitation.
Vol. 25, No. 3, pp. 244-250: 2009)
Main Points for Exercising Your Bones:
Hip Bone Building: Jumping is best. (If your T-
score is below a -3.0 do not jump!) Prepare for
jumping by doing forward and side lunges, squats,
step ups, heel raises and standing balance
exercises. Consider using a weighted vest up to
10% of your body weight. Mini-trampolines are a
good warm-up or for cardiovascular work but they do
not build bone.
Spine Bone Building: Prone (face down) Back
Extension Exercises are best.
Walking briskly on uneven terrain up and down
hills is great for your heart but should not be
considered a bone building exercise.
Yoga and Pilates in general are not considered
bone building exercises YET! They may be
effective programs to increase variety and pleasure
with exercise and are a good body awareness
fracture prevention and preparation for the bone
loading exercises necessary to stimulate bone
formation!
| Additional Class! Bone Builder 2 10:00-11:00 Mon & Wed from Nov 30-Dec 30 |
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Bone Builder 2 with Gina Enriquez
Gina Enriquez is planning to come to Santa
Cruz from Nov 30 - Dec 30 to teach the Bone Builder
Classes while Sherri is teaching in Europe!
Now you can stay in shape during the holidays! Join
her for the bone builder 2 classes using:
- Foam Rollers
- Dowels for Balance and Alignment
- Exercise Tubes
- Therabands
- Free Weights
We focus on exercises that involve:
weightbearing and fracture prevention
standing balance
spinal mobility, especially in extension
body awareness and postural correction
alignment of spine and lower extremities
breathing
core control
FUNctional Fitness that makes your everyday
life easier!
You must be able to get down to and up from the floor
for mat exercises to participate in this level class.
Mats ($15), exercise bands ($6), and foam rollers ($25)
will be available to purchase at the class or you may
bring your own.
Bone Builder 2-Class Information
- Dates: Nov 30-Dec 30, 2009
- Days: Mondays & Wednesdays
- Time: 10:00-11:00
- Location: Capitola Recreation Center, Capitola,
CA
- Cost: $85 Residents, $97 Non-residents
- For more info, call (831) 476-3100
- To Register by Phone call 831-475-6115
- Register Online at
www.capitolarecreation.com
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| Additional Class! Bone Builder 1 Nov 30-Dec 30 at 11:15-12:15 Mon & Wed |
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Bone Builder 1 with Gina Enriquez
Gina Enriquez is planning to come to Santa
Cruz from Nov 30 - Dec 30 to teach the Bone Builder
Classes while Sherri is teaching in Europe! Now you can
stay in shape during the holidays!
The exercises in this class using bands, tubes and
dowels will help to:
prevent falls
correct posture
strengthen muscles of the torso, shoulders,
legs,and feet
improve standing balance
increase flexibility
Exercises will be done in a seated or standing position
next to a chair and using a wooden dowel for balance.
Special focus is on using Pilates-based exercises to
prevent osteoporotic fractures, make daily tasks easier
and to incorporate FUNctional fitness.
Exercise bands($6) and tubes ($6) will be available to
purchase at the class or you may bring your own.
Bone Builder 1-Class Information
- Dates: Nov 30-Dec 30
- Days: Mondays & Wednesdays
- Time: 11:15-12:15
- Location: Capitola Recreation Center, Capitola,
CA
- Cost: $85 Residents, $97 Non-residents
- For more info, call (831) 476-3100
- To Register by Phone call 831-475-6115
- Register Online at
www.capitolarecreation.com
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Upcoming Events: |
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Nov 27-29, 2009: Pilates on Tour in Frankfurt,
GERMANY....Sherri is teaching a Pilates for Low Back
Pain and Dysfunction Workshop and a Pilates for
Balance and Fall Prevention Workshop. Register Online
at www.pilatesontour.com.
Dec 5-6, 2009: Madrid, SPAIN....Sherri is teaching Motor
Control for the Lumbar Spine and TheraPilates for
Osteoporosis Workshops. Register Online at
www.polestarpilates.es.
Dec 9, 2009: Paris, FRANCE...Sherri is teaching an
Osteoporosis Update Workshop from 4-7pm at A-Lyne
Studios. Call Martine Curtis-Oakes to register at
09.54.11.91.38.
Jan 30-31, 2010: Comprehensive Pilates Repertoire
Review with Michele Franzella at TheraPilates Physical
Therapy in Santa Cruz, CA. Register Online at
www.therapilates.com
March 13-14, 2010: TheraPilates for Osteoporosis at
TheraPilates Physical Therapy in Santa Cruz, CA.
Register Online at www.therapilates.com
April 9-11, 2010: Pilates on Tour in Phoenix, AZ.
April 17-20, 2010: Body-Mind-Spirit Expo in Santa Clara,
CA. Sherri is teaching an Advanced Level Osteoporosis
Update and Osteoporosis 101 for entry-level teachers.
For more information about exercise for your bones...
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