As an anthropologist, I have the opportunity to study how different cultures react to change. I enjoy seeing how an idea that at first seems impossible or “radical” eventually becomes accepted by the mainstream.

For example, in January of 1992, AT&T released the first video-telephone, costing a mere $1,499. How many of us realized then that 20 years later it would be common to be video chatting on our cell phones… even on a daily basis?

Thinking back to my work 20 years ago, I was one of the few advocating that there was more to osteoporotic fractures than low bone density and also, that women had natural options to strengthen their bones. Now, let me be clear, I wasn’t saying these things because I was a genius — I was saying them because they were supported by impressive research. But then, as timing would have it, the natural approach became overshadowed with the approval of Fosamax in 1995.

That’s why I was delighted recently to see that leaders in the field are now expanding their perspective regarding what is the best approach for bone health. In a January 18, 2012 article in The New York Times titled “Patients With Normal Bone Density Can Delay Retests, Study Suggests,” medical reporter Gina Kolata writes that the study, which was published in The New England Journal of Medicine, “is part of a broad rethinking of how to diagnose and treat” osteoporosis.

Kolata then points out how the medical community itself isn’t convinced bone drugs are your best option for bone health. To be exact, Kolata writes “…medical experts no longer recommend the medicines (bisphosphonates) to prevent osteoporosis itself. They no longer want women to take them indefinitely, and no longer consider bone density measurements the sole defining factor in deciding if a woman needs to be treated.”

I am also impressed by Dr. Ethel S. Siris, an osteoporosis researcher at Columbia University interviewed by the Times, who noted that osteopenia is a risk factor, not a disease. I am hoping to talk with Dr. Siri about her work in an upcoming blog post.

I find it encouraging that attitudes seem to be shifting away from such a narrow view of bone health. Let’s hope that the “radical” thoughts about bone drugs and bone health advance as quickly as phone technology!

References:

The New York Times, Kolata, G. Patients With Normal Bone Density Can Delay Retests, Study Suggests, http://www.nytimes.com/2012/01/19/health/bone-density-tests-for-osteoporosis-can-wait-study-says.html?_r=1,(Accessed 01.31.12)

Gourlay, Mararet L, M.D., M.P.H2012. Bone-Density Testing Interval and Transition to Osteoporosis in Older Women. N Engl J Med 2012; 366:225-233 http://www.nejm.org/doi/full/10.1056/NEJMoa1107142 (Accessed 01.31.12)

In a recent blog post, I introduced you to the Exercising for Bone Health DVD. I hope you’ve been able to take a look at the exercise options to see what’s right for you — maybe even some exercises you never thought you could do. As one woman confided after seeing the video “I’ve always been afraid of yoga, but that looks so easy!”

I’m looking forward to hearing more comments from you — and I’ll do my best to answer any questions you might have about the exercises and the routines we demonstrate.

In the meantime, here are a few guidelines to keep in mind as you develop your individual exercise plan:

• Keep bone-building goals in mind. These include maintaining and/or increasing muscle and bone strength, as well as balance, flexibility, stability, and emotional well-being.

• Develop a regular routine for exercise for the most benefit: 

  --Do 20-30 minutes of moderate, enjoyable aerobic exercise every day such as walking, biking, golfing, or kayaking.

  --Do a systematic 30-minute bone-focused workout every other day

• Continue exercising over time. To maintain gains, it’s important that you stay with your exercise activity.

• Make your program progressive. Exercise to 70-80% of your functional capacity and increase intensity as you increase your strength.

• Enjoy your exercise program. If you get tired of what you’re doing — you can change it!

• And remember: always check with your healthcare practitioner before beginning any exercise routine.

Many women find that once they make progress in one area of bone health — such as starting or increasing an exercise program — they’re motivated to make changes in the other areas of their lives as well. If you’re ready to think about this, the following are good ways to start.

o Get all of the 20 key bone-building nutrients

o Try my life-supporting Alkaline for Life Diet

o Aim for consistent hormonal balance

o Build digestive strength

o Support healthy detoxification

o Enhance emotional well being and reduce stress

I invite you to explore the website for more information about these and other topics.

I declared 2011 “the year of exercise.” I studied the latest research, explored new exercises, breathed more deeply, stepped out with a weighted vest, and played for my bone health — all to learn everything I could about how exercise builds better bones.

The result for 2012 is my Exercising for Bone Health DVD — it's available for purchase now for Members of the Personal Program for Better Bones and is now a part of the program for new Members. I’ve chosen 35 minutes of what I consider the best of the best, and the format is a bit different than other DVDs you might have seen:

• First, I tell you how exercise plays a big role in preventing osteoporosis and strengthening bones.

• Second, I work with an instructor and a team of real women to let you sample five of the best types of exercise for bone health: Pilates, yoga, isometric exercises, strength training, and tai chi.

• Finally, we put them all together to give you an easy-to-follow workout.

Then the choice is yours — you may like the variety of the mixed modality workout or you might get inspired to design your own workout using one or more of your favorite modalities. After all, if you don’t enjoy it, you probably won’t do it.

As a preview for you, here’s a little more about each of the options:

Pilates: We warm up with Pilates, emphasizing posture, alignment, and balance. Pilates also builds whole body strength and helps improve control of smaller muscles. The natural deep breaths used in Pilates help us be mindful of whole-body alignment.

Yoga: Another mindful modality is yoga, unique in that its stretching seems to stimulate new bone formation. Yoga is also a weight bearing exercise in many interesting ways that occur when you shift your weight or hold a pose. We made sure that all the exercises can, as an option, be done easily from a chair and can increase in intensity and strength building over time.

Isometric exercise with Osteoball or resistance bands: Did you know that 10 exercises in 10 minutes can strength 10 muscle groups in the upper and lower body? That’s one of my top reasons for including isometric exercises. The exercises shown increase the strength of targeted muscle groups. Plus, they’re progressive — you can make your workout more challenging as you gain strength. And you will gain strength!

Weight bearing and strength training exercises: Weight loading and intense strength training exercises are the ones we most associate with bone building. The more loading and intensity, the more bone and muscle built. But you don’t have to be a power-lifter. In this DVD, our real-women volunteers use one and two pound weights.

Tai Chi: Tai chi exercises give us a physical and mental cool down. You probably know I’ve been recommending tai chi because of its ability to enhance the power of both the mind and body. But in addition, studies on tai chi report it has better compliance than more strenuous exercise programs.

Finally as a little extra, I include a special feature on the most common of all exercises — walking. In this add-on feature we take a stroll and play with walking, hopping, heel drops, using a weighted vest and even marching.

For many, this exercise DVD will be an addition to an already strong bone building program. For others, it may be a first step towards creating life-long bone health.