Strong Bones
Be inspired by Denise’s story …
Just over 2 years ago I stopped smoking after 40 odd years and needed to do something to not only replace an old habit with a new, but to also do something to help increase my overall health. I had been pre-diabetic for many years and had made some large changes to improve my diet, but needed to do more.
I first discovered the Lift 4 Life programme through the Diabetes Australia magazine and was delighted to discover that Get Physical ran the programme on a weekly basis..
Around this time I also had my first bone densinometry test conducted which revealed that I was starting to experience early age related bone density issues. I was advised that I needed to undertake some sort of weight bearing exercise in order to manage further bone loss. I was already walking a few times/week but started to make walking a priority on a regular basis. Having never been physically active, sporty and even having set foot inside a gym previously, I decided it was time to be brave, put my big girl pants on, and step outside my comfort zone to join the Get Physical family.
Best thing I could ever have done! The amazing friendly and supportive team patiently taught me how to safely participate in Lift 4 Life classes and have fun at the same time.
I have also been constantly challenged to push myself harder to achieve results I would never have though possible when I first signed up. Such a positive, happy environment where I have met so many friendly and inspirational people.
Regular weekly gym classes have also formed a new life habit for me, made me stronger and the good results just keep coming.
I recently received the results of a second bone deninometry test which (to my great joy and delight) has shown that my bone loss has stabilised, and that there has been a slight increase in the density of my hip bones.
.Everyone at Get Physical has helped me to achieve this outcome - from the friendly helpful staff on reception, to the instructors who make every class a different adventure and all of the amazing clients who make coming to Get Physical such a warm welcoming experience. Thank you to you all! Denise
What is osteoporosis?
Osteoporosis (meaning 'porous bones') is a condition that causes bones to become thin, weak and fragile. As a result, even a minor bump or accident can cause a fracture (broken bone).
People with existing osteoporosis can benefit from exercise. This is because exercising regularly can reduce the rate of bone loss.
Risk Factors for osteoporosis …. A sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of fractures.
The benefits of exercising if you have osteoporosis:
reduction of bone loss
conservation of remaining bone tissue
improved physical fitness
improved muscle strength
improved reaction time
increased mobility
better sense of balance and coordination
reduced risk of bone fractures caused by falls
reduced pain
better mood and vitality.
Exercises that are good for people with osteoporosis include:
weight-bearing aerobics exercise such as dancing.
resistance training using free weights such as dumbbells and barbells, elastic band resistance, body-weight resistance or weight-training machines.
exercises to improve posture, balance and body strength, such as fusion classes and Lift 4 Life.
Ideally, weekly physical activity should include something from all three groups.
Why is calcium important?
Calcium is essential for building and maintaining healthy bones throughout life. Calcium combines with other minerals to form hard crystals giving bones strength and structure. Almost 99% of the body’s calcium is found in the bones.
A small amount of calcium is absorbed into the blood and used for the healthy functioning of the heart, muscles, blood and nerves. Bones act like a calcium bank. If there is not enough calcium in your diet the body will take what is needed from your bones for use in other parts of the body. If this happens your bone density (bone strength) will gradually decline and you may be at risk of developing osteoporosis.