Absolutely, even for post-menopausal women whose bones have become so fragile they can fracture easily. Until recently, bone weakening caused by osteoporosis was assumed to be 1) irreversible without medication 2) a part of the aging process, and 3) a condition that only affected very old people. But all three assumptions are false.
Bone fragility can be reversed – and without medication. In a remarkable study, women in their eighties actually increased bone-mineral content significantly by sitting in chairs and doing simple exercises thirty minutes a day, three times a week. The exercises increased the flow of blood and filled the bones with fresh supplies of calcium.
Bone weakening is not inevitable, but rather the consequence of improper diet and lack of exercise.
Bone weakening can begin in your twenties.
Although bones seem to be a part of our body that doesn’t change, they are in reality, constantly changing. The bones are a storehouse for minerals, especially calcium. When other parts of the body use up their supply of minerals, a fresh supply is automatically sent form the bones so it’s important to replenish the bones by eating foods with enough calcium and by exercising to insure that the calcium reaches bones throughout the body.
The choice of exercise is up to you: swim, jog, play tennis, walk, do yoga, tai chi, or like those women in their eighties, do chair exercises. The point is to stimulate circulation to bones throughout your body.
The exercises used in the study of octogenarians entailed movement of the head, arms, knees or legs. But you don’t have to be in your eighties to benefit from them. The following four are a sampling of some ninety possible exercises. Start slowly. Do each exercise for fifteen seconds. As your endurance builds, work up to forty-five seconds. Sit in a straight back chair:
Cross your arms in front of you; then swing them open as if to embrace someone; cross them in front again. Repeat the motion.
Clap your right knee with both hands; bring it to your chest. Repeat using your left knee.
Extend both legs and rotate the feet clockwise, then counterclockwise.
Walk in place as you sit in the chair. Move your legs one second at a time.
Exercise is only part of the story. We all know by now that calcium builds strong bones, but experts are now saying large amounts of calcium are essential for maintaining bone health throughout our lives. They recommend 1200 milligrams of calcium a day – the equivalent of a quart of milk. Calcium-rich foods that should be part of our regular diet are fat-free milk, yogurt, hard cheese, sardines, canned salmon (with bones) and dark leafy green vegetables.
It is best not to wait any longer to start exercising and watching your calcium intake. A study shows that by the age of twenty-five, between 10 and 15 percent of the population has already suffered some bone weakening – so pass the information along to your children – and college-aged or older grandchildren. Another study shows that athletes, who are of course constantly exercising, not only have stronger muscles than non-athletes but also have stronger bones.
Women are especially susceptible to bone weakening. To begin with their bones are less dense than those of men. Bone weakening accelerates during menopause because low estrogen levels mean that the body absorbs less calcium than it did earlier.
So if you’re a woman, pay particular attention to enriching your regular diet with calcium and be sure your diet is rich in calcium if you go on a diet to lost weight. You might also want to speak with your physician about prescription medications – although they are currently under review by the Federal Drug Administration. Ask your doctor to explain the pros and cons.
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