Healthy Aging
Q: My bone density test showed that I have the early stage of osteoporosis in my spine. What can I do to help stop or slow down the bone loss?
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| Jaime Longval, M.S., C.S.C.S. |
A: First, talk with your doctor to see what calcium supplementation or possibly medication might be appropriate in your situation. Then discuss increasing your weight-bearing activities. These include strength training (lifting weights), walking, climbing stairs, dancing or any other activity in which your legs bear your weight.
Osteoporosis of the spine sometimes causes a rounding or stooping of the upper back. You can stretch your chest muscles and strengthen the muscles between your shoulder blades with a shoulder-blade squeeze exercise. Here's how:
- Sit in a chair with your back held slightly forward, away from the back of the chair.
- Place your arms at your sides, elbows at a 90-degree angle.
- While maintaining the 90-degree angle in your elbows, bring your arms back and squeeze your shoulder blades together.
- Return arms to the starting position.
- Repeat 10 times.
As your strength improves, increase the intensity by adding more resistance with exercise tubing (available in sporting goods and discount stores). Wrap the tubing around a stable surface or have someone hold it in front of you. As you squeeze your shoulder blades together, pull on the tubing handles to challenge your muscles more.
People with osteoporosis should avoid certain exercises that can overstress their already weakened bones. Check with your doctor before starting any exercise program, and do not perform these activities:
- Sit-ups or any movement that involves bending forward with your spine curved.
- Excessive twisting at the spine, such as swinging a golf club.
- Lifting and carrying any very heavy weight.
- High-impact activities such as jumping or running.
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Q: I've increased my calcium intake, but would like to give myself an even better chance at avoiding osteoporosis through exercise. What are the best exercises for promoting bone density?
A:Any tension put on your bones will help increase their strength and density. Weight- or load-bearing exercises and resistance training (weight-lifting) can do this. A regular, comprehensive full-body exercise program incorporating both types of exercise can decrease your risk of developing osteoporosis.
Weight-bearing exercises force your body to work against gravity and include any exercise in which your feet and legs bear your total body weight. This action puts stress on your bones to help them become stronger. Walking, running, step aerobics or tennis are weight- or load-bearing exercises, but swimming, bicycling or using an elliptical machine are not.
Resistance training, or weight-lifting, works differently. These exercises put tension on the tendon attached to the bone, increasing its strength.
Here is an exercise that will provide both weight-bearing and resistance training benefits:
- Lie flat on your back.
- Bend your knees, keeping your feet flat on the floor.
- Place arms by your side, palms down.
- Raise your buttocks up off the floor and squeeze for 5 to 8 seconds.
- Release and relax, lowering buttocks to floor.
- Do 20 to 25 repetitions.
- If this exercise becomes too easy, try performing it while raising one foot off the floor and maintaining balance with the other leg.
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Q: I am a 54-year-old, postmenopausal woman who has developed a flabby stomach and "rounded" shoulders. Because of this, I tend to strain my neck trying to do sit-ups to tighten my tummy. Do you have any suggestions on strengthening my upper neck and shoulders? Is there an alternative to sit-ups for reducing the size of my stomach?
A: Doing sit-ups will make your abdominal muscles stronger and tighter, but will not get rid of your "flabby stomach." Although some fitness DVDs and advice in magazines and books may make you think that "spot reducing" is possible, in truth, you cannot exercise just one area of your body in hopes of reducing the fat in that area.
The only way to achieve the result you want is by increasing your daily physical activity with aerobic and resistance exercises. These will help reduce your total body fat.
The best way to help with your neck and shoulders is to focus on standing and sitting up straight. Pretend you have a pole going through your body, keeping you upright. Practice standing or sitting tall and strong with your shoulders back and your ears in direct alignment over your shoulders. Whenever you notice yourself slumping, realign the way you are standing or sitting.
From what you described, it's likely that the muscles in your chest, shoulders and neck are feeling tight and tense. You may want to see a massage therapist to help you reduce the tightness and tension in that area so you can start to build strength and increase flexibility.
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Q: I am 62 years old and lost 80 pounds in the last two years. I am now physically fit. My trainer suggested that I take up a hobby that would make exercise more fun, such as training for an event at the Utah Senior Games. I want to learn how to throw the javelin—because of my asthma, endurance events are out of the question. What training advice do you have for older people who want to enter amateur athletic competition?
A: I have two words for you: resistance training! It's great for people your age and will really help you with your new hobby, track and field. Resistance training can be done with rubber and elastic bands, free weights or machines.
Training for a competition or race is a fantastic way to motivate yourself to become more active. Whether it's a 3K walkathon, a distance bike race or a swim meet, having a goal will encourage you to stick with exercise.
It takes a lot of physical effort to throw a javelin, so you will need a good amount of upper and lower body strength. Your trainer can help you with specific exercises in the gym.
Here are two exercises that are good for anyone looking to build core upper body and shoulder strength:
- Sit on a flat bench with your feet flat on the floor and your hips, knees and toes facing forward.
- Holding a medicine or weighted ball, twist to the left 90 degrees from the forward position.
- Return to facing forward, then twist right the same amount.
- Keep your hips facing forward at all times.
- Try to do at least 3 sets of 25 twists to each side.
- Close some elastic tubing in a door at a height just slightly below your shoulders.
- With your back to the door, stand a few feet away from the door and grab the tubing from behind you with one hand.
- Keep your hips and feet facing forward. Turn slightly to one side. Pull the tubing forward so that your hand is in front of you.
- Do 3 sets of 15 repetitions. Repeat with the other side.
- You can also place the tubing under your feet and pull it up and in front of you so that your arms are straight up in the air or to the side so your arms are straight out to the side.
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