2021 Resolution: Strengthening My Bones

Let’s continue our discussion of the importance of balance in our lives for 2021 with a determination to make strengthening our bones a top resolution for the year. Today, I am partnering with Amgen to deliver important health information about osteoporosis for postmenopausal women.

This year I selected “balance” as my personal word focus, as it is centered on a desire to develop once again a daily healthy lifestyle. Last year rocked my schedule and when I lost the gym and a regimented work routine, it became more of a challenge to keep working out at the level I was doing previously.

However, one thing great about a New Year, is that we can wipe that slate clean and begin again. What does exercise have to do with osteoporosis? Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both.1 This makes bones weak and more likely to break from even something as simple as a fall from standing height.1 An important part of maintaining bone density or mass is exercise.2 There are two types of exercises that are important for building and maintaining bone density: weight-bearing and muscle-strengthening.3 Today, I am out enjoying the beautiful surroundings of San Antonio, because getting outside does wonders for our minds and physical health.

The challenge is I am now home more, but I am here to say…I CAN DO THIS AND SO CAN YOU! No workout is too small, but remember before beginning any new exercise routine be sure to talk to your healthcare provider to determine what might be right for you.

Ladies, it is never too late to make a lifestyle change.

2021 Resolution Strengthening my bones

My exercise routine incorporates both weight-bearing and muscle-strengthening and includes walking, working on an elliptical at home, and working with smaller weights ( from 5-20 lbs.) at home. If you do not have weights at home, a good tip is to take cans out of the pantry to use and make sure those cans are balanced weights.4 I confess that prior to the holidays I was beginning to feel the difference in my body of not working out and it scared me enough to know that 2021 must be a return to good health.

When I speak of balance in our lives, I am also thinking of actual balance. Exercises that help maintain or improve your balance are important to strengthen your legs and potentially decrease a chance of falling.5 In 2014, more than one in four adults age 65 and older reported falling in the past year,6 and falling once increases a person’s chances of falling again.7

Also, do not negate the importance of a regular workout with strengthening your immune system, as well.8 This past year, people in our age group became well aware of the importance of strengthening our immune systems and it requires a “balanced” life, including a good nutrition plan and physical activity.8

ACTION YOU CAN TAKE TODAY

 

  1. Think about adding daily weight bearing or muscle-strengthening exercises to the top of your 2021 New Year’s Resolutions

 

  1. Talk with your health care provider about a bone health They know you best and should be a part of the conversation. Mine has been!

 

  1. The National Osteoporosis Foundation has an excellent webpage with information about Exercise for Strong Bones. Read this and share it with others in your

 

  1. To find out more about osteoporosis, please visit TakeChargeOfOsteo.com.

 

I listened to an interview recently with a woman in her 80s, and when asked the most important thing she did to remain healthy, she answered, “I learned to work out with weights every day.” We need to heed that advice for this New Year where new possibilities are waiting for us all each and every day.

 

KEEP SMILING AND TAKE CARE OF YOU!

 

By Pamela Lutrell

Disclaimer: I was provided compensation for this post, but all words are my own.

 

 

REFERENCES

 

  1. National Osteoporosis Foundation. What is Osteoporosis and What Causes It? https://nof.org/patients/what-is- Accessed December 20, 2020.
  2. National Osteoporosis Foundation. Osteoporosis Exercise for Strong Bones. https://wnof.org/patients/fracturesfallprevention/exercisesafe-movement/osteoporosise xercise-for-strong-bones/. Accessed December 20, 2020.
  3. National Osteoporosis Foundation. Exercise and Safe Movement. https://wnof.org/patients/treatment/exercisesafe-movement/. Accessed December 20, 2020.
  4. New York Older and Stuck at Home? Expert Advice on Fitness. https://www.nytimes.com/2020/04/22/well/move/coronavirus-exercise-seniors-older-home. html. Accessed December 20, 2020.
  5. National Osteoporosis Foundation. Exercises to Stay https://www.nof.org/preventing-fractures/exercise-to-stay-healthy/. Accessed December 20, 2020.
  6. Bergen G, Stevens MR, Burns ER. Falls and Fall Injuries Among Adults Aged ≥65 Years — United States, MMWR Morb Mortal Wkly Rep 2016;65:993–998.
  7. Ganz DA, Bao Y, Shekelle PG, Rubenstein Will my patient fall? JAMA. 2007;297(1):77–86.
  8. Harvard Health Publishing, How to boost your immune system. https://whealth.harvard.edu/staying-healthy/how-to-boost-your-immune-system. Accessed December 20, 2020.

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