Movesmart Movement with Alison Crouch

77% of people I recently polled focus primarily on strength training when it comes to their osteoporosis exercise.

What's the difference between exercise programming for osteoporosis and programming for bone density? And why does it matter? Let's find out!

*answer the poll below 👇😄💗 I know you want to work on bone density and strength training more than you want to work on balance and fall/fracture risk... But we can do both!

I did a poll last week asking what you focus on most: balance training for fracture risk reduction, strength training for bone density or exercises that support the activities you love.

77% of you said bone density!

I LOVE that you're dedicated to resistance training and supporting your bone density but here's the thing...

We can maintain our excellent, exciting, active lives better if we avoid fractures and most fractures are the result of falls.

What if instead of endlessly standing on one leg, we did targeted agility, speed, power and coordination? Did single leg strength training to work on bones and and reduce the chance of fracture at the same time?

This is the kind of stuff I work on with my MoveSMART Method students and graduates and it's what I want for you too!

So let's try a different poll this week. Let me know below: is it worth your time and energy to train for balance, agility, coordination and power knowing that it reduces fall and fracture rail and helps you stay on top of your game in both sports and everyday life? There are no wrong answers, I really want to know!

Make the most of your exercise time and combine balance AND strength training that supports your bones!

I asked you recently which was most important: fall/fracture reduction through balance and agility training, resistance exercise for born density or exercises that help you keep doing the things you love.

The answer was overwhelmingly bone density exercises, so here's one that does all three!

✨ Please keep in mind not all exercises are right for all people. If this doesn't seem right for you or you have concerns about your feet/knees/hips/back, please use small ranges or hold off until you've consulted with your appropriate professional.

But if it looks fun, let's go!

Balance: The side lunge includes the ability to keep landing on the same spot, one legged weight transfer and shifting your body from side to side⚖️ .

Bone density: It can also include a weight that's heavy enough to mean you can't do more than 8-10 reps to build hip strength on the landing/pushing off side. Progressive, challenging resistance training can contribute to maintaining or increasing bone density. This one is particularly focused on your hips and femoral neck 🦴

AND, for extra fun, this kind of exercise is great for all racquet sports that include lots of lateral motion and lateral weight transfer, getting in and out of bathtubs, kayaks and canoes and hiking on trails that mean you have to do lots of side stepping to stay on solid ground.🎾🏓

Win, win, win!

Give it a try and let me know what you think in the comments!

Xo
Alison

Tell me in the comments - what do you focus on the most?

1 Balance, agility and coordination for fall and fracture prevention?

2 Strength training for bone density?

3 Or any and all the exercises you need to keep doing thr things you love no matter what your T-scores says!

So you have osteoporosis and want to play with impact. You want more than heel drops, but full jumping off an 8" step feel like too much. All good!

Try this one legged step down instead!

The nice thing about impact for bone density is that there are so many ways to do it. We can almost always find a version that works.

Note that although I'm doing this in bare feet you can absolutely do it in shoes and in fact, you'll probably get better overall landing force if you have some padding from shoes. Especially if you're on a denser surface! My deck is pretty forgiving 😄

Anywhere from 5-20 steps facing both forward and backward (if that feels good for you) will give your bones a nice boost!

Please note that not all exercises are right for all bodies. This is intended to be a progression for people who want to try more challenge and for whom this won't cause foot, knee, hip or back pain!

It's not always about weights! Sometimes people with osteoporosis need body weight exercises too and these side butt moves are awesome 😄

This fundamental move helps with lunges, split squats, single leg deadlifts and also everyday moves like walking, jogging, running and hiking.

Hip listing (this exercise) isn't about progressive strength training for bone density, but it makes those exercises more effective and it helps you train for your life!

Think the lunges you do to get down in the garden, to pick up your grandkids Lego, to feed the cat or pooper scoop on your dog walk. Those are all important too!

And also it's like the best kind of 🔥 for your hips when you get it right!

Pro tips

⛵ Sailboat not necessary, a bottom step or yoga block will do

⚖️ If you struggle with your balance, hang onto something! If you're working too hard on staying upright you won't be able to focus your brain on finding your side butt

🔥 The goal is to really fire up your lateral (side) hip muscles, with your glutes playing a supportive role

🧠 Images that work: pull your leg bone deep into your hip socket
Imagine a stretchy band tied snugly around your hips (the stretchy band is made up of your muscles)
Try to pull your standing leg hip down towards the floor instead of pulling your hanging side up

And here's the full pelvic list/side butt/femoral neck workout on my YouTube channel! https://youtu.be/3wFl3LFmbjA?si=nk_uiPNce5q1jCgr😄

I wish I had a different answer for you, but walking isn't our #1 choice when it comes to bone density.

I love walking! It's a crucial, fundamental human movement. It feeds your soul, your heart, your feet, your hips, your pelvic floor. It moves you around your neighbourhood and has you visiting with friends and getting the groceries.

And although it's definitely a useful part of a multi-modal exercise program for osteoporosis, it doesn't come first on the list!

Our bone cells need about 3x our body weight on impact to create enough mechanical stimulus to kickstart bone growth. And walking just doesn't do it.

Heel drops, hopping, stomping, skipping, jumping can all get up to that 3-4x body weight range (and my online course on impact is coming up next week so make sure you stay tuned for a flash sale 💫) but a stroll definitely doesn't.

Walking needs to be brisk and feel like you're really going for it to do its part!

So where does walking fit in this multi-modal approach?

First comes balance training for 2 sessions a week of about 15 minutes to reduce the chance of falls and fractures and keep your quality of life sky high!

The comes progressive strength training 2-3x/wk. Use weights or bands that are heavy enough to feel really tiring by the time you've done 8-12 reps, regardless of what that weight is.

If you're new to strength training, you want to learn good form and technique and you'll use lighter weights. As you get stronger, add more weight! This is where the pull of your muscles on the bones signals potential bone growth and also makes you strong, confident and ready to take on the world (which we absolutely need these days)!

THEN, after both of those are in your schedule, add about 150 minutes/wk of moderate to vigorous exercise and that's where your brisk walking goes! Also your jogging or running or paddle boarding. Your pickle ball games, your hikes and your step class!

I know lots of us love walking and I don't want you to stop! But I do want you to add in some balance games, some strength training and some impact for the most complete and effective way to moveSMART for your bones! 💗

Spoiler... The 3 things I do every morning don't include heavy lifting! That comes later in the day, but it's not how I start 😄

1
I make my tea because it feels good, it tastes good and it give me a good feeling for the start of my day.

I'll get to protein, calcium, Vit D and K, collagen, and that other good stuff but I start with water and tea (Earl Grey)

2
I play balance games while I wait for the kettle to boil and the tea to steep.

We want at least 2 sessions of progressive balance training a week. That means we want it to be challenging and to get harder over time.

But I love fitting balance into my every-day life because the better my balance, the less likely I am to fall and fracture. A big result for a small investment in time and an excellent habit stack!

What is habit stacking? It's where you hook an activity to something you do almost without thinking about it, a habit that's already embedded in your life. Like making the morning tea!

And 3 is the most important:
I reinforce my image of myself as active, strong, relaxed, capable, competent and able to live my life despite my diagnosis!

Osteoporosis does not define us.

We do have to work out, we don't have to give up everything else in our lives to do so. We're still allowed to relax and read a book!

We do have to make some changes to how we move, but we don't have to be robots. We don't have to give up our yoga or Pilates practice, we just make deliberate choices about some of the moves.

So go on, have a great day and don't forget your delicious beverage of choice!

Xo
Alison, your osteoporosis cheerleader 🎉 🙌 🎊

Osteoporosis isn't just about your bone density. What??

Well, it is, but low bone density is an issue because it leaves us more vulnerable to fractures.

So in addition to thinking about exercise that can support bone density, we also want to take care of our bones in everyday life to reduce our fracture risk!

We want to LIMIT, not eliminate, fast, forceful, weighted, end range flexion (forward curving of the spine).

This boat cleaning activity isn't fast or forceful, but I could end up weighted or reaching towards end range flexion, so what do I do?

Untuck my butt!

Making sure you have a long spine and untucked pelvis is a great way to make sure your everyday activities aren't adding to the amount of flexion you engage in.

What other activities could use this strategy?

Gardening, cleaning the bathtub, changing the kitty litter, scrubbing the floors, picking things up from the floor (including weights during exercise), picking up/putting down bags of groceries, and the list could go on!

Join me for the rallying cry of "Untuck your butt!" 😄😄😄

Xo