A Skeleton Story—Not Just for Halloween

This is the time of year when skeletons decorate windows in neighborhoods across the country. Use them as a reminder to take care of your bones!   

Bone is a living tissue that is continuously changing. When you are young, your body makes new bone faster than it breaks down old bone. In your mid-thirties this cycle slows down and you begin to lose slightly more than you gain. It slows further after menopause, when women are most at-risk for osteoporosis, a bone thinning disease.

There are three factors that are essential keeping your bones healthy throughout your life: adequate amounts of calcium and vitamin D and regular exercise.

Sandy, a woman from Arizona, contacted me last week to share her experience with exercise and bone strength.

This is what she said. “I am 53 years old and have osteopenia—lower than normal bone mineral density. That puts me in the high-risk category for osteoporosis. In spite of taking Fosamax, calcium, magnesium and vitamin D3 my annual bone scan shows continued deterioration.”

She continued, “I saw your story in GUIDEPOSTS magazine and I was intrigued that you said certain exercises help prevent bone loss. I bought Shaped by Faith and have used your DVD twice per week for the past seven months. Last week I visited my chiropractor. He was amazed at the improvement of the size and tone of the muscles in my shoulders, back and deltoid muscles. I am anxious to see bone density scan results this year but regardless, I am thrilled that I have built muscle and I have more energy.”
 
Sandy’s bones have benefited from weight bearing exercises—movements that cause muscle to pull on and strengthen bones. Carrying grocery bags and climbing stairs for instance.

Here are three easy bone-building exercises you can do at home. You don’t need a thing—just sit in your kitchen chair and use soup cans as weights. 

1. Seated Shoulder Press
Sit with your feet on the floor hip width apart, your spine lifted tall and your abs pulled in. Hold each weight or soup can at shoulder height next to your shoulder with your palms facing forward. Exhale and lift the weights over your head slightly in front of your body. Inhale and lower the weights slowly back down to your shoulders. Repeat 8 times for 3 sets.

2. Seated Lateral Arm Raise
Sit holding light weights or soup cans in both of your hands with your arms at your sides. Feet should be shoulder width apart and your spine should be tall with your abs pulled in. Exhale and lift your arms up to the sides only to shoulder level with your palms facing the floor. Inhale and lower your arms back down to your sides. Repeat 8 times for 3 sets.

3. Seated Leg Extension
Begin by sitting up tall with a scooped belly and both feet flat on the floor hip width apart. You can hold onto the sides of your chair to help with balance. Straighten your right leg out in front of you and flex your foot. Exhale and lift your leg straight up and hold. Inhale and lower your right leg down just above the floor. Repeat this for 10 repetitions and then switch to your left leg. Repeat the entire exercise for 3 sets on each leg.

As you lift, think about all the good things you are doing for your body—Proverbs 15:30 says, "A cheerful look brings joy to the heart and good news gives health to the bones!" 

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Get more advice from Theresa!

Find all you need to know on whole-person 
wellness in Shaped by Faith.

Theresa is a former model and nationally certified fitness professional who teaches people to use their faith to inspire fitness and their fitness to strengthen their faith. She is the author of Shaped by Faith: 10 Secrets to Strengthening your Body & Soul, and two exercise DVDS: Pilates for the Soul

She and her husband, Robin, have seven children and live in Calhoun, Kentucky.

You can email her with any questions or concerns.

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