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Osteoporosis
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Here are a few things everyone should know about bones and osteoporosis.
Your skeleton has 206 bones to support and protect your body. It makes up about 18% of your body weight. On the outside, bones look solid and rock-like, but they're not. They're living tissue. There is a smooth, hard, outside layer made of cortical bone, and the inside, is a strong, light weight, honeycomb-like structure, called trabecular bone, which contains blood vessels, and bone marrow. The combination of cortical and trabecular bone enables the skeleton to be light, strong, flexible, and efficient.
By about age 30, our bones have grown to their full adult size and density. But activity in our bones is far from over.
Our bodies are constantly remodeling our bones to meet the demands we put on them. Remodeling helps keep bones young and healthy by replacing old or weakened areas with new, well formed tissue. In a cycle that takes about 3 to 4 months, destroyer cells called osteoclasts break down old bone, so that the building cells, the osteoblasts, can replace it with new bone. Adults have about 10 to 15% of their bone replaced each year.
However, as we age, osteoclasts often are more efficient at removing bone than the osteoblasts are at rebuilding bone. This imbalance over time contributes to bone loss.
Osteoporosis is a disease which, over time, causes bones to become thinner, more porous and less able to support the body. Bones can become so thin that they break during normal, every day activity. Osteoporosis is a major health threat. Millions are at risk, 80% are women. If you have family history or risk factors, ask your doctor about a bone density test. You may discover that you have Osteopenia, a condition of low bone mass, which suggests a person may be at risk for osteoporosis. Discuss medical options with your doctor.
In bones with Osteoporosis, the outside hard cortical layer gets thinner, and the honeycombed, trabecular inside becomes more porous. Bone is broken down and little or nothing takes its place.
Here is a cross section of healthy bone and bone with osteoporosis.
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![Compression Fracture]() Usually, there is no pain, and there are no apparent symptoms. Bones can become so thin that they break during normal, every day activity. Most people don't discover they have osteoporosis until a fracture occurs. Fractures occur most often at the spine, hip, and wrist. People with advanced osteoporosis may get multiple compression fractures of the spine, causing the spine to curve and bend forward.
This is called kyphosis.
![Kyphosis]() But we can prevent and help reverse the effects of osteoporosis by working out our bones.
Bones are living tissue and scientific evidence suggests that weight bearing exercise can prevent bone loss and encourage bone growth. A study showed that tennis players, through repeated practice over time, developed thicker bones in their racquet arm than their non-racquet arm.
![Towel Excercise]() Skeletal Fitness by Mirabai Holland® is a comprehensive bone loading program for the whole body, with special emphasis on the areas at risk for osteoporotic fracture: the spine, thigh bone at the hip, and forearm at the wrist.
Remember, it's never too early or too late to start taking care of your bones. |
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Skeletal Fitness by Mirabai Holland®
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Osteoporosis is largely Preventable. Bones are living tissue and can become denser with weight bearing and weight resistance exercise. This process is called bone loading.
Skeletal Fitness by Mirabai Holland is a one-on-one Weight Bearing Exercise workout video For Osteoporosis and Low Bone Mass, Osteopenia
On this DVD
A one-on-one bone-loading workout divided into 6 color-coded sections making it easy for beginners to stop and go, or jump to any section that needs work.
- Rhythmic Warm-up
- Upper Body with Hand Weights
- Stretch Pull and Twist with Towel
- Isometric and Wall Resistance
- Lower Body Bone Loading Exercises with Optional Ankle Weights
- Stretch and Relax for Flexibility and Body Awareness
Advanced exercisers can do the full body workout end to end Plus 2 Information sections packed with facts about your bones and osteoporosis
Suggested Retail: $29.95
Your Price: $19.95
Price: $19.95
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NEW Skeletal Fitness by Mirabai Holland Interval cardio-Strength
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Osteoporosis is largely Preventable. Bones are living tissue and can become denser with weight bearing and weight resistance exercise. This process is called bone loading.
Skeletal Fitness by Mirabai Holland Interval Cardio/Strengthis a one-on-one Weight Bearing Exercise workout video For Osteoporosis and Low Bone Mass, Osteopenia
Mirabai adds, “We can reduce the impact of osteoporosis in much the same way that seat belts have reduced injuries in car crashes. Remember, an ounce of prehab is worth a pound of rehab! ”
The new DVD, titled Skeletal Fitness by Mirabai Hollandâ: Interval Cardio/Strength, addresses agility and fall prevention issues associated with osteoporosis.
The new DVD includes 10-minute intervals of weight-bearing cardio dance movements alternated with intervals of weight bearing and resistance bone-loading upper body strength exercises. The routine helps prevent or manage osteoporosis, protects the cardiovascular system, strengthens and sculpts all at once.
“I decided to turn Skeletal Fitness into a series of DVDs because osteoporosis is a huge age-related issue that’s shaping up to be a monumental problem,” Mirabai says. “With 12,000 baby boomers turning 65 daily and with half of women over the age of 50 projected to have an osteoporosis-related fracture in their lifetime, we women need to do everything we can to stave off this ugly disease.
“We’ve known since the ’70s that bone loading works. Studies with tennis players show that bones in the racquet arm grow stronger and more dense than the bones in the non-racquet arm, just as a result of whacking a ball back and forth. So my expanded Skeletal Fitness program is a fun, easy-to-do form of bone-loading.”
On this DVD
Advanced exercisers can do the full body workout end to end Plus 2 Information sections packed with facts about your bones and osteoporosis
Suggested Retail: $29.95
Your Price: $19.95
Price: $19.95
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· Learn to Stretch
· Get Flexible
· Stay Mobile
· Cardio Dance 2
· Flexibility 2
· Strength 2
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