Bone Health Matters to me because when …

I was almost 75, my left knee started giving me problems.

First, it was stiff for no apparent reason, and then one day it became painful.

I ended up visiting the doctor, because I couldn’t do my daily walks very well,

especially coming down my favourite hill.

After a lot of medical visits, the date was set. I was told to start exercising so that I knew what to do the moment I woke from the surgery.

They did surgery to fix my menisci, which are 2 C shaped rubbery cartilage pads located between the thighbone and the shinbone that act as shock absorbers for stabilizing the knee joint.

That’s when the doctor told me that I had osteoporosis and I would need a knee replacement in about 5 years,

unless I changed some of my habits and got serious about my exercise programme.

I didn’t like that word “osteoporosis” and for that matter, the whole hospital experience

so I asked the doctor how I could protect my knees, hips, shoulders, and all my bones

so I could avoid future surgeries.

These are some of the highlights of what the doctor said to me …

Bone Health Habits

Nutrition

1. Consume enough calcium and vitamin D. These are essential for building and maintaining bone density. Good sources of calcium include low-fat dairy, leafy greens, and fortified foods. Vitamin D is crucial for calcium absorption.
2. Eat a balanced diet Including plenty of fruits, vegetables, protein, magnesium, and zinc, which also support bone health.
3. Maintain a healthy weight. Avoid very low-calorie diets, as they can negatively impact bone density.

Lifestyle

1. Take measures to keep your vision and hearing the best they can be.
2. Ensure your home is safe, especially in the winter.
3. Avoid all smoking which can interfere with calcium absorption.
4. Lim alcohol consumption because it can harm the cells in your body that make bones.

Exercise

Exercise protects your bones and joints by strengthening the muscles that support them, and by increasing bone density through mechanical stress.

Weight-bearing and resistance exercises put stress on bones, which signals them to build more bone tissue, making them denser and stronger.

At the same time, building muscle around joints provides a “brace” to protect them from pressure and injury. 

Two Important Exercise Routines

1. The Dirty Dozen

1. overhead press
2. pec press
3. forearm dip
4. the fly
5. tree hug
6. bicep curl
7. tricep kick back
8. deadlift
9. row
10. squat
11. lunge
12. one foot

2. The Golden 8

1. Reach for Happiness
2. The Archer
3. Bend for Health
4. Between Heaven and Earth
5. Around the World
6. Look Back and Let Go
7. Energy Punch 8. Energy Jump

Take Away

Exercise done daily and with intention will keep your bones and joints healthier.

Weight Bearing exercises stimulate your joints to become denser.

Resistance exercises cause your bones and joints to adapt to your situations and be stronger.

All the muscles, ligaments, tendons, fascia and bones brace your joints keeping inflammation away.

All your body fluids will flow better and unwanted fat cells will be reduced.

Keep hydrated. Manage stress. Sleep well.

About The Author