Resources on WHY we are supposed to do certain exercises.

[grebe38]

I'm wondering if anyone has seen the new publication from Harvard Medical School called "Exercises for Bone Strength" which I just got in the mail today. It seems good, but I was hoping it would give me information about which muscles I am strengthening with all the exercises they describe. Physical therapists I've seen also fail to explain this. It drives me crazy. l don't like to do exercises but know I need to. But I want to know why I am doing them. Does anyone have a good resource? I am 83.

[lilo789]

Physiotherapist and OP exercise expert Dr. Sherri Betz says to look to Canadian expert Dr. Lora Giangregorio for guidance. Dr. Lora will be providing an update to exercise guidelines shortly when the new Canadian 2021 guidelines are presented. In the meantime her Too Fit to Fracture info/videos are available. Dr. Betz's July talk: greatlakes-echo.com/echo-se...

[yogalibrarian]

That's an interesting question. I went back and looked at my copy of the book.

Here is my simplistic explanation.

When I teach these exercises I focus on their function rather than the muscle groups. I only talk about the muscles if I'm teaching yoga teachers or anatomy geeks. (I'm both....)

These exercises focus on several things: balance (both static and dynamic), posture, muscle strength, and load or weight-bearing (or osteogenic loading). And those activities, in turn, help prevent falls that would lead to fractures and put load and stress on the bones (which helps maintain their strength).

Although bone strength (osteoporosis) is a big concern an even bigger concern is falls that lead to fractures. With the management of high blood pressure, our big concern is stroke and heart attack. With osteoporosis the concern is fractures.

If I'm doing a 1-legged balance, such as Tree Pose on p. 46, I have to: use good postural alignment; use core muscles that include the stabilizer muscle around the spine; double the load on the standing leg (if I can hold that balance for at least 30 seconds I'm placing load on the bones); and the micro-adjustments I need to make to hold the balance are constantly changing the forces of the muscles on the bones.

The back extension exercises -- superman (p.23), chest lift (p.29); back extension (p.43), upward dog (p.46), and locust (p.47) -- strengthen the back extensor muscles around the spine. That improves posture, helps prevent falls, and may strengthen the spine. And the improved posture can also improve breathing, digestion, appearance, and general well-being.

The wrist exercises help strengthen the wrists -- 1 of the 4 most fractured sites in the body.

The cardio exercises improve heart function and circulation, but they are also dynamic balance exercises. Dynamic balance is important because if you are about to fall you don't have time to set yourself up in perfect alignment.

The intro to the section on Speed Walking talks a little about walking speed and the hips.

I would suggest that based on your age that you do not engage in the activities in the Running section (unless you are already a runner) or the Plyometrics (jumping) section. Plyometrics and running both create osteogenic loading which can stimulate bone remodeling. But they are probably not a good choice for someone who is older or already has weakened bone. And they increase your risk of a fall (and possible fracture). I never teach these to my senior students (and I am very, very careful if I do any of them myself.)

You can find more info on BoneSafe exercise on the American Bone Health website. Also, always try to work with a teacher, coach, or PT who has experience or training working with osteoporosis.

If you want to dig more deeply into the muscle groups, you can find that info in some of the strength training anatomy books -- Strength Training Anatomy and Women's Strength Training Anatomy -- from Human Kinetics Press. Your local library can probably get those for you.

I give you high marks for wanting to take care of your bones and looking for resources to help. I have a number of students in my classes — tai chi, yoga, exercise -- who are finding benefits well into the 80s (and even some in their 90s). Keep up the good work.

[Oscarbuddy]

Agree with lilo789, Dr. Sherri Betz and Dr. Giangregorio are great resources. If you listen to Podcasts, the Bonecoach podcast has 2 episodes interviewing both of these doctors. bonecoach.com/yoga-pilates-... and bonecoach.com/osteoporosis-...

[Eatjello2021]

I have compact fracture L1 and osteoporosis. Does anyone know what would be a good medicine for me? I am 48 and premenopausal. The doctors seem completely lost

[Kaarina in reply to Eatjello2021]

Hi Eatjello2021, You will receive more replies if you write your message as a Post, rather than replying on a thread about exercise.

[lilo789 in reply to Eatjello2021]

Perhaps expert Dr. Elizabeth Shane's presentation would be helpful: youtube.com/watch?v=1YQLoZf...(Not working as expected?)

[Hidden]

Senior Fitness with Meredith on YouTube is the channel I turn to for exercises. It’s my favorite because-

- more exercise routines then talk

- reminder to breathe and maintain posture as the exercises progress

- Meredith has variety of standing exercises which I really like.

- I can use weights on ankles and dumbbells to add resistance

- Meredith encourages us to go at our own pace.