Walking, Running, and Jumping With Osteoporosis- ARE THEY SAFE?

Рет қаралды 2,146

Күн бұрын

Today, we are going to discuss walking, running, and jumping for bone health. We will look at what scientific studies say about each of these exercises and talk about whether or not each of these exercises are actually good for your bones.
Hi, I’m Sarah and I’m a yoga teacher with training specific to yoga and osteoporosis as well as a BoneFit certified fitness instructor and a nutritional health coach through the Institute for Integrative Nutrition. I am glad to have you join me on your journey to better bone health.
References:
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/24149...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28017...
pubmed.ncbi.nlm.nih.gov/24460...
Chapters:
0:00 Welcome
0:46 Introduction
1:07 Walking
3:49 Running
7:19 Jumping
8:43 Do what works best for you!

Пікірлер: 30

@jbmg28 9 күн бұрын

What do you think of jumping and hopping for osteopenia? I'm 70, have osteopenia, and have been using a rebounder for about 8 years. It's my favorite form of aerobic exercise, but I have not illusions that it will help my bones. It is very low impact.

@darlenecarman7644 3 ай бұрын

THANK YOU!!! I too am a teacher of yoga, and somatic movement educator with osto :( What a surprise that was!) There is so much foggy information out there . I love how you broke it down to where you are age wise and bone wise. Great idea to use backpack when walking . Thx so much, Dar

@sarahmapes_bonebuildersystem 3 ай бұрын

Darlene, I am so glad this information is helpful ❤ It sounds like we are on the same mission to help other people! It would be wonderful to connect some time and hear about what you are doing❤

@animeartistfml2695 3 ай бұрын

I enjoyed this video and the part about wearing a weighted vest while walking. I work in a high school and carry a heavy backpack all over campus throughout the day and up and down stairs! Did not realize it was benefitting my bone health in addition to working out with weights and cardio five times a week at sixty four! Thank you for the info Sarah xo

@sarahmapes_bonebuildersystem 3 ай бұрын

Yes, books in your backback are good weight bearing for your spine! It sounds like you are doing an amazing job working on imporving your bone health ❤

@nim151 Ай бұрын

Thank you. It is a useful info for osteoporosis people. I’m often quite confused whether walking everyday is helping to improve bone strength.

@sarahmapes_bonebuildersystem Ай бұрын

Walking is good for bone health. It just isn't the only kind of exercise we should do. Our bodies need a variety of different types of exercise. With bone health, we need regular weight bearing exercise in addition to walking ❤

@juliepomp5843 3 ай бұрын

Thank you Sarah. Would you please address the use of vibration plates for osteoporosis?

@sarahmapes_bonebuildersystem 3 ай бұрын

Yes, I will put together a video about vibration plates❤

@annaargyriou861 Ай бұрын

New to your channel. Very useful information. Thanks. Do you think that osteoporosis can be reversed with appropriate exercises (and medication) or the target is to maintain at the same level /T score?

@sarahmapes_bonebuildersystem Ай бұрын

The answer is yes, I think osteoporosis can be reversed. That said, it depends on each person and their circumstances. I have a client who has had cancer and she regulalry takes a medicine that she has to take to keep the cancer form coming back, but the medicine also causes ongoing bone loss. She is doing everything she can and is holding steady. That is a major win for her. For someone else they may be able to reverse having osteoporosis. It depends on many factors. There is a lot we can do to reduce the risk of fractures even in situations where osteoporosis can't be reversed. I hope that helps ❤

@susanjohnson7349 3 ай бұрын

thanks for keeping it positive and uplifting..... so to speak;-) I use a mini tramp. it has a bar to hold onto. I also do only what i can. I tend to not so much as jump.., as increase pressure from foot to foot. not really even leaving the surface. it still is a work out, and i vary the way I am 'walking/leaning' on it.., so i may dbl press on one foot, and then the next, or go back and forth or do 5 presses with one foot, and do that back and forth. And I go faster off and on as well. the surface of the tramp gives me resistance. It's much less than jumping or prob even walking, tho i can lean into each step w/ more weight. I have read that 45-60 minutes 2x wk has been seen to be helpful for bones for those with loss of bone. I usually do it for 10 to 20 minutes 2-3 times a day. also add time on the treadmill. so i get a bit oif variety.., which they also say is what wakes up our bones. I go outside when i can..,and love to.., but winter is inhibiting fo rmy 79 yo self;-), and we are rural without sidewalks, and lots of ice and snow. I've also read that when youstart where you are.., even if you are not a runner etc, that extra input has a great effect on the bone. They will want more time at what we are doing, and heavier pressure over time, as we get stronger. I'm a retired DC and have included Dr Fishman's yoga for the past decade+. He's great in my book!

@sarahmapes_bonebuildersystem 3 ай бұрын

Susan, you are so right that starting from where you are makes a difference for bones! I love Dr. Fishman's yoga too. I trained with him to learn about how to teach yoga for osteoporosis. It was insightful. I totally get not walking during winter. Where I live, we have had snow on the ground since Novemeber and it has not ever completely melted. With the cold and ice it is not motivating to go outside and walk. It sounds like you are being careful with what you are doing and doing what you can do. That is what matters. When I put together a video like this it has to be general, but there always needs to be room for adaptation for our individual circumstances❤

@christelnielandt5117 3 ай бұрын

Dear Sarah, HUGE thanks for pointing this all out in a superb way. So funny, in general people tend to believe that if we walk, we increase our bone density. I started going to the gym and I love to continue this. However being a yoga lover, having osteoporosis in my lower back ( L2 L3 L4 ); I wonder which yoga poses are safe for me. I think Plank, Forearm Plank, Salabhasana, …. What about Cobra and Bow pose ? I used to LOVE bow pose, and all the twists too. Now I know I have to watch twists more carefully. It would be divine to watch a video on yoga poses that are safe when we are diagnosed with osteoporosis in our spine. Huge thanks for doing this amazing work and yes, we still can enjoy life with our diagnosis 🌷🌟🙏

@sarahmapes_bonebuildersystem 3 ай бұрын

Christie, I am going to put a video together about how to strengthen the spine. Yoga is a great way to strengthen your spine and you have the right idea with small backbends and planks! Poses that you want to avoid include anything with forward folds that could cause your spine to round. That could potentially lead to fracture. If you are comfortable with bow pose, I think that is likely fine to do ❤

@christelnielandt5117 3 ай бұрын

That is wonderful !!! Just wondering, my hamstrings are pretty flexible. Doing Uttanasana, Prasarita Padottanasana using blocks and standing halfway, should be fine … yet it is so tempting for me to go all the way down while being in Prasarita Pado. I do bend me knees slightly, should I still avoid this ? Looking forward to your reply. Meanwhile I listened to your video on Yoga / Pilates versus bone density. Great. I still need more time to watch / listen to all your videos. They truly are so valuable 🙏🌷🥰.

@sarahmapes_bonebuildersystem 3 ай бұрын

@@christelnielandt5117 You can go down as far as you can keep your back straight without rounding. In Prasarita Padottanasana you may be able to go all the way down without coming into a rounded shape. You may want to have someone watch you do this to see how far you can go down and keep your back straight. Bending your knees a little seems like a great way to ensure that your back doesn't round, so I like that plan! In a wide leg stance it is a lot easier to fold from the hip and keep your back from rounding. Somewhere in the videos on this channel you will encounter the concept of sparing your spine as a way to pick things up and do various tasks throughout the day. One of the ways to do that is by using a hip hinge where you take your legs out at least as wide as hip width apart and possibly wider to make room to fold from the hip and keep your spine from rounding. Wide leg forward folds function similiarly to the hip hinge conceptually. I don't generally teach forward folds for osteoporosis because I cannot see how far someone can go through the screen and keep their back from rounding. It is also safer in general to teach teh concept of avoiding rounding that way... but if you can do this and keep your back straight you are in good shape ❤

@christelnielandt5117 3 ай бұрын

Huge thanks for your reply 🙏🌷💛

@soniadomasig1626 3 ай бұрын

Hi thanks subscribing

@sarahmapes_bonebuildersystem 3 ай бұрын

Welcome ❤ I am happy that you are finding value from these videos.

@user-ig6hj5mr8g 3 ай бұрын

So what is good for the spine? There seems to be a lot about the hips. Thank you.

@animeartistfml2695 3 ай бұрын

Yes specifics for the spine would be great!!

@sarahmapes_bonebuildersystem 3 ай бұрын

It is generally easier to strengthen the spine than the hips through various exercises. I am thinking I should put together a video about strengthening the spine... I will get on that! With yoga, small backbends like baby cobra, sphinx, and half locust are good ways to strengthen the spine. These exercises can be done laying down on the floor or even on a bed if necessary. Yoga can really shine in numerous ways to improve back health generally and it can be used to strengthen the spine too. I will put together a video about this ❤ When we do exercises with weights and also with resistance bands we can also strengthen teh spine... There are quite a few things we can do to strengthen the spine. This might turn into a few videos...

@shannonhall1465 3 ай бұрын

Thanks Sarah. Whenever I do stomping my hips hurt

@sarahmapes_bonebuildersystem 3 ай бұрын

Shannon, don't stomp if it hurts your hips. If you are trying to strengthen your hips you might try standing on one leg because this will load weight into your standing leg hip which is a good thing. You might also try doing some brisk walking and see how that feels in your body. Not all exercises are going to work for everyone and that is okay. It is important to pick the ones that do work in your body ❤

@DeniseJohnson-mi7yf 3 ай бұрын

Yes i hope there is some exercises for the spine separate from weight lifting

@sarahmapes_bonebuildersystem 3 ай бұрын

There are exercises that will strengthen the spine that do not involve weight lifting. There are also exercises to strengthen the spine that use both weights and resistance bands. In general it is easier to strengthen the spine than it is the hips through exercise so there are a lot of options there. Would you like me to make a video about how to strengthen the spine without weight lifting?

@christelnielandt5117 3 ай бұрын

Yes please. 🙏❤️

@karenpeters4457 Ай бұрын

Yes. Please a video on exercises for the spine

@sarahmapes_bonebuildersystem Ай бұрын

@@karenpeters4457 After the short videos for osteoporosis awareness, I will put something together for that🥰