Category Archives: Healthy Bones

Walking is the most underrated exercise!

Walking is the most under-rated exercise!!!

I was fortunate to grow up in a small town where we walked: to friends, to the park, to ice skate, for picnics on the grass.  I also walked several blocks to school.  Walking is great for many reasons, such as; focusing the eyes on sights at various distances, (vestibular functioning & eyesight) enjoying nature, trees, the sky,  fresh air, and using systems of muscular integration to propel the body forward and remain balanced.

Even if you are very active, if you are not walking regularly, you may not be resetting the body in an important natural way.

Humans were meant to walk. Walking is one way our body resets its natural alignment.  It is weight bearing exercise. Walking is natural movement that involves moving all of your muscles and tissue, increasing metabolism, lubricating the joints, increasing blood flow and oxygen to all the cells of the body, nourishing our physical being.

Walking energizes the body, as well as relaxes the mind: walking can even be a meditation. Walking can also be calming for the emotions, through appreciating beauty, nature, fresh air, sunshine, rain, seeing the people of your neighborhood; all this can lift your spirits.

Recently, I overheard a conversation between young people (mid 20’s) talking about numerous ailments, medications, and procedures, which hadn’t brought relief.  One young woman said “I wish I was in shape to exercise”, another responded “me too”.  I wondered if they considered a walking as a possibility.

I work with older people (up to 102 years old) some who don’t spend any time talking about ailments and medicine; because they are busy living life! They stayed active, they do daily walking.

In the past, (and for many people currently), our bodies are the primary tool of transportation, used with care and awareness for survival and longevity. Sedentary wasn’t an option! Now, the many conveniences of modern life: cars, furniture, chair-toilets, and media are enabling many people to be less mobile, less flexible, less connected and less aware.

Walking is enough to change the whole paradigm of the sedentary lifestyle.

A brisk daily walk, 30-45 minutes, is sound, healthy, preventative medicine.  It is that simple, yet not easy; breaking habits & starting new habits requires determination, commitment and an open, flexible mind).  Who knows, after this is a habit, you might find yourself enjoying yoga, dance, or a long hike!

It can be a real challenge to begin! Creating time may mean letting some things go…let them go!!! Invest the time to nurture personal health and peace of mind.  How does your self-talk, activity and lifestyle affect starting and continuing your walking routine??? Notice who are your allies for healthy Living??? Having walking buddies increases success! Who could be your walking buddy

 

Yoga and Bone Health!

Dear Yoga Friends, 

new year yoga      I am sharing a great NY Times article, (below)  Thank you Sarah. for bringing this relevant article to class!!!!

12 Minutes of Yoga for Bone Health    By JANE E. BRODY     DECEMBER 21, 2015

      Yoga enthusiasts link the practice to a long list of health benefits, including greater flexibility and range of motion, stronger muscles, better posture and balance, reduced emotional and physical stress, and increased self-awareness and self-esteem.

But definitively proving these benefits is challenging, requiring years of costly research. A pharmaceutical company is unlikely to fund a study that doesn’t involve a drug, and in any event, the research requires a large group of volunteers tracked over a very long time. 

The subjects must provide health measurements at the outset, learn the proper poses, continue to do them regularly for years and be regularly evaluated.

No one knows these challenges better than Dr. Loren M. Fishman, a physiatrist at Columbia University who specializes in rehabilitative medicine. For years, he has been gathering evidence on yoga and bone health, hoping to determine whether yoga might be an effective therapy for osteoporosis.

The idea is not widely accepted in the medical community, but then, researchers know comparatively little about complementary medicine in general. So in 2005, Dr. Fishman began a small pilot study of yoga moves that turned up some encouraging results. Eleven practitioners had increased bone density in their spine and hips, he reported in 2009, compared with seven controls who did not practice yoga.

Knowing that more than 700,000 spinal fractures and more than 300,000 hip fractures occur annually in the United States, Dr. Fishman hoped that similar findings from a much larger study might convince doctors that this low-cost and less dangerous alternative to bone-loss drugs is worth pursuing.

Those medications can produce adverse side effects like gastrointestinal distress and fractures of the femur. Indeed, a recent study published in Clinical Interventions in Aging found that among 126,188 women found to have osteoporosis, all of whom had Medicare Part D drug coverage, only 28 percent started bone drug therapy within a year of diagnosis.

Many of those who avoided drugs were trying to avoid gastrointestinal problems.

On the other hand, yoga’s “side effects,” Dr. Fishman and colleagues wrote recently, “include better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety and better gait.”

Weight-bearing activity is often recommended to patients with bone loss, and Dr. Fishman argues that certain yoga positions fit the bill.

“Yoga puts more pressure on bone than gravity does,” he said in an interview. “By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.” (sound familiar?wish I stated it this well!)

Most experts argue that it’s difficult, perhaps impossible, for adults to gain significant bone mass. Undeterred, Dr. Fishman invested a chunk of his own money and with three collaborators — Yi-Hsueh Lu of The Rockefeller University, Bernard Rosner of Brigham and Women’s Hospital, and Dr. Gregory Chang of New York University — solicited volunteers worldwide via the Internet for a follow-up to his small pilot study.

Of the 741 people who joined his experiment from 2005 to 2015, 227 (202 of them women) followed through with doing the 12 assigned yoga poses daily or at least every other day. The average age of the 227 participants upon joining the study was 68, and 83 percent had osteoporosis or its precursor, osteopenia.

The 12 poses, by their English names, were tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, bent-knee twist and corpse pose. Each pose was held for 30 seconds. The daily regimen, once learned, took 12 minutes to complete.

The researchers collected data at the start of the study on the participants’ bone density measurements, blood and urine chemistry and X-rays of their spines and hips. They were each given a DVD of the 12 yoga poses used in the pilot study and an online program in which to record what they did and how often.

A decade after the start of the study, bone density measurements were again taken and emailed to the researchers; many participants also had repeat X-rays done. The findings, as reported last month in Topics of Geriatric Rehabilitation, showed improved bone density in the spine and femur of the 227 participants who were moderately or fully compliant with the assigned yoga exercises.

Improvements were seen in bone density in the hip as well, but they were not statistically significant.

Before the study, the participants had had 109 fractures, reported by them or found on X-rays.

At the time the study was submitted for publication, “with more than 90,000 hours of yoga practiced largely by people with osteoporosis or osteopenia, there have been no reported or X-ray detected fractures or serious injuries of any kind related to the practice of yoga in any of the 741 participants,” Dr. Fishman and his colleagues wrote.

“Yoga looks like it’s safe, even for people who have suffered significant bone loss,” Dr. Fishman said in an interview.

Furthermore, a special study of bone quality done on 18 of the participants showed that they had “better internal support of their bones, which is not measured by a bone density scan but is important to resisting fractures,” Dr. Fishman said.

The study has many limitations, including the use of self-selected volunteers and the lack of a control group. But all told, the team concluded, the results may lend support to Dr. Fishman’s long-held belief that yoga can help reverse bone loss.

Even if bone density did not increase, improvements in posture and balance that can accrue from the practice of yoga can be protective, Dr. Fishman said.

“Spinal fractures can result from poor posture, and there’s no medication for that, but yoga is helpful,” he said.

In addition, “Yoga is good for range of motion, strength, coordination and reduced anxiety,” he said, “all of which contribute to the ability to stay upright and not fall. If you don’t fall, you greatly reduce your risk of a serious fracture.”   By JANE E. BRODY     DECEMBER 21, 2015                      Permalink: http://nyti.ms/1O3caC8