Ida on osteoporosis

I try to make time for running at least once per week. Not because I like it, but because it’s the only cardio I do, and more importantly, I have osteoporosis (brittle bone disease) in my family so I need to be careful not to loose bone mass density. Since I’m a lightweight I need high intensity training to put pressure on my bones and to help them grow stronger. I usually only manage between 20-30 minutes before I get too tired, or rather too bored, but I’ve always figured that’s better than nothing…

I came across this article in Yoga Journal which speaks about just that, the importance of incorporating other exercises to your routine if you are prone to osteoporosis:

“Yoga is amazing, but it’s not enough if you want to give your bones the best fighting chance against loss and damage—for that, you’ll need to add some weight-bearing cardiovascular fitness to your routine (think jumping, running, walking, dancing, hiking, and aerobics). “It has to do with the impact of your feet on the ground and how that impact radiates up through your body,” says Simpson. “Bones are dynamic and alive. When you jog or jump, it puts pressure on the bone, which sends a message to the osteoblasts: ‘We need to get these bones stronger.’” That’s one reason astronauts lose an average of 1 to 2 percent of their bone mass per month while in outer space: No gravity equals no bone-building impact. Rubenstein Fazzio recommends adding three 30-minute sessions of high-impact cardio to your weekly workout routine, including brief bursts of vigorous effort. Running and aerobics are especially good, plus they’re heart-pumping moves, so you’ll enjoy the cardioprotective effects, too.”

So I guess I’ll have to step up my game and aim for 3 times per week from now on. Or just jump more in my yoga practice. Hello Asthanga! 🙂