Sometimes when we think about self-care, we think about fun, luxurious moments – long baths, delicious hot beverages, rest, massages – that we intentionally schedule and normally don’t make enough time for or allow. They’re essentially a treat that we give ourselves as a way to show ourselves compassion and love. But there is a different kind of self-care that becomes even more important in mid-life, and that is the kind that includes small daily investments into my physical form that my future self will hopefully get to thank me for – or at least won’t be able to accuse me of not trying.
In our forties and fifties, bone health is one of those things. Something we haven’t ever thought or needed to worry about until now, but is starting to get mentioned with a rising awareness that what we are doing today actually will impact (for better or worse) the quality of life we’re going to be experiencing over the remaining half of our lives. And with inflammatory conditions on the rise that can make bone loss more likely (1), it’s more important than ever to be proactive with investing in these frames that have lovingly grown alongside us and carried us for our entire lives.
I recently had a bone density scan for the first time and it indicated osteopenia, which means my bone density was less than normal, but not to the extent that my bones will break easily, as is the case with osteoporosis. My doctor reviewing the scan, a gynecologist, assured me this was nothing to worry about – he said because I am naturally a smaller person, that it probably accounts for having less than average density and that there’s no need to do anything at this time…
I respect my gynecologist – he delivered both of my babies after all, and I’ve been seeing him over 20 years. That being said, I know enough to know that when a doctor who sees me 15 minutes a year tells me not to worry about something that sounds like a red flag, it’s worth a second look. Especially given the other things that I juggle that predispose me to being susceptible to low bone density. Sadly, many physicians wait until the full-blown diagnosis of osteoporosis to recommend taking action, which is harder to reverse. This is probably because their best options for intervention primarily involve prescription medications that come with risks. To be fair, my gynecologist did say it wouldn’t hurt to increase weight bearing exercise, but without a roadmap, it’s sometimes hard to know exactly what that means.
I spoke with my functional doctor as well as two physical therapists, and they both agreed that it’s smart to take osteopenia indicators seriously if I want to ensure my bones stay healthy as long as possible. Which I do!
I was given a list of bone building exercises this week by a doctor of physical therapy, and I wanted to share them in case someone else is looking for easy ways to be proactive with their bone health. The exciting thing is that these movements are proven to build density and/or help prevent future bone loss. If I am proactive and commit to them and along with a couple of other key supplements, I am told it is possible I could lose the osteopenia rating before for my next bone density scan (here’s hoping!).(2) Let the experiment begin.
If you’d like to join me in investing in your future skeleton in the spirit of being an independent and physically strong elder, try adding the exercises below to your daily routine at whatever level you’re comfortable doing. I’m doing them all at night this week, but they would be easy to add between meetings, after a lunch break or anytime that works with your schedule. No sweating involved. I’m finding it takes me no more than 5 to 10 minutes to do them all. Here’s to trying to take good care of the old lady I’ll hopefully one day become!
EIGHT DAILY BONE DENSITY BUILDING EXERCISES
(Disclaimer: These were recommended to me specifically from my physical therapist – check in with yours or your doctor before starting anything new if you have concerns and always listen to your body.)
- Heel drops. Instructions: While holding the back of a chair if needed for balance, rise up on toes as high as you can go then drop down on your heels. Gradually build up the impact over time. Repeat 15 times. If it’s too difficult to do this one standing, you can modify and do it seated. The objective with this exercise is to repetitively load on the bones. (Thank goodness for these cute little feet that carry us through the world and through our lives!)
- Mini Jumps. Instructions: Stand up straight, jump side to side in rapid succession landing firmly but without creating discomfort. Use back of chair for balance if needed. Repeat 9 times. This exercise works on coordination as well as loads weight to increase density on the bones. (Funny how something that was so natural as a kid feels kinda weird to the same body a few decades later).
- Standing Overhead Press. You will need something that weighs approximately 5 pounds. Right now I’m starting this one with 3 pound weights while recovering from frozen shoulder (more mid-life fun!) and that feels just right for now. Modify it however is right for you. It was suggested to me that you can buy ankle weights and thread them on a broom pole for this one too. Extend your arms over your head – making sure the bar is directly over your head. Your arms should be even with your ears. Repeat 8 times. The goal of this exercise is to increase shoulder mobility as well as increasing upper body strength. I know from experience that it sucks to lose shoulder mobility! So painful!
- Hip Hinge. Stand with your feet wide apart. Put your hands on your upper thighs, and bend forward only at the hips. Legs should stay straight. Bend forward until you feel the tightness in the back of your leg. Repeat 8 times. The goal for this one is to increase hip strength while maintaining a neutral posture throughout. This exercise helps us with functional sideways movements as well. I like to think of this one as turning my body into an upside down L with the hinge. Be careful with your low back on this one!
- Side Lunges. Step sideways with one leg, bending at the hip and knee of the support leg and keeping your weight over the support leg. You can raise your arms in front for balance or place a chair back in front of you. Return to standing position and repeat on the other side. Repeat 5 times on each side. The goal for this exercise is to increase hip strength while maintaining a neutral posture throughout. This exercise will assist sideways movements too. Tip: Don’t try to go too wide when you’re first doing these side step lunges.
- Tree pose. While standing, raise one foot off the ground and place it on the top of the other foot, or if you’re comfortable doing so you can rest the flat part of your foot against your standing leg. Try to hold the position for 10 seconds on each side. Once you’re comfortable with that, do it raising your arms over your head. This exercise increases strength and balance and reduces the risk of falls. Plus, tree pose is pretty fun no matter what age you are.
- Tip Toes. Walk 10 steps on tip-toes. Turn around and walk back the same way. Repeat 3 times. The objective for this exercise is to build foot and leg strength, improve balance, and reduce risks of falls.
- Hip Mobility. Standing holding a chair back for support if needed, use the big toe to draw an imaginary 8 just off the ground. Repeat 10 times for each leg. If figure 8 is too challenging, make a circle instead. The goal with this exercise is to regain or increase mobility in the hip joint. This will help develop and maintain necessary flexibility and strength in the hips, who do so much for us every day!
Let me know if you try any or all of these. Here’s to our beautiful skeletons!
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Disclaimer: The Nature Wheel blog is purely for educational purposes and should not be considered as medical advice. I am not a medical professional, and am not affiliated with any products or product links provided. Always consult with a physician or other healthcare professional regarding any medical or health related diagnosis or treatment options.