Page 33 - July Sun Rays_Text_proof_FinalTrim
P. 33
Who doesn’t love a good cliffhanger? Bone Density
For me, the movie Bomba, The By Mike Gullickson
Jungle Boy had the best. Dating
back to the days of the Saturday matinee, A nutritous diet and weight-bearing exercises are helpful in preventing bone loss.
when every trip to the show included 24
cartoons and an Abbot and Costello mov- not obtain enough through diet you [can it comes to bone density. Don’t be intimi-
ie, each episode of Bomba ended with the use] an over the counter supplement. It is dated by the word “weight” - activities
Jungle Boy facing some horrible fate. You also important to begin or maintain an such as walking, dancing, lifting hand
always had to wait until next week to find exercise program.” weights, jumping rope and playing ten-
out if he’d survived. Well, surprise, I’ve got nis all fall under the “weight bearing”
a cliffhanger of my own, for later in this Following these suggestions, I exercise category. Cardio workouts and exercises
article. I will tell you the #1 exercise for six days a week, take Vitamin D supple- that improve balance and posture (includ-
bone improvement – an exercise which can ments and will soon begin taking calcium ing exercises that take place in a pool) can
strengthen bones and muscles, aid balance supplements. As I do not want this condi- also help prevent osteopenia and osteo-
and coordination, and keep you active and tion to get worse, I am avoiding anything porosis, so many options are available at
independent for years to come. But first, which may contribute to further bone loss. every skill level.
some background information. Studies have found that colas – especially
artificially sweetened colas – can cause As always, consult with your physician
Bone density refers to the strength and you to lose calcium, so bye-bye Coke Zero. before starting an exercise program.
viability of your bones. I have osteopenia, Alcohol and chronic dehydration can also
which means that the density of my bones lead to thinner bones, so if you’re going And now for the cliffhanger you’ve all
is lower than average. Because osteopenia to drink more, make sure you’re drink- been waiting for. The #1 exercise for bone
may be a precursor to osteoporosis (a more ing water. health is: getting out of a chair without
severe form of bone loss), I recently paid using your hands. This activity indicates
a visit to Baylor Scott & White to get a Bone health is not just about cutting that your legs are strong. It is recommend-
DEXA test. Standing for Dual Energy X- things out of your life – you can add ben- ed that you use a chair with arms just in
Ray Absorptiometry, a DEXA test scans eficial things, too. For example, eggs are case. Those who cannot do this simple
your neck, spine and hips to determine the great for bone health, as are nuts and tofu. exercise may be setting themselves up for
mass of your bones. Once completed, you difficulties down the road. As mentioned
receive a score based on the results versus Including exercise in your daily life is before, consult with your physician before
what your ideal bone density should be. also crucial to bone health – and because trying even this exercise. Their expertise
This low-radiation test does not require bone is a living, growing tissue, it’s never will help you to determine just what kind
any fasting and is completely painless. too late to start! Any kind of workout is of activity to take on and to understand
better than nothing, but weight bearing how it will best benefit your health.
So, how did I do? Here’s an excerpt from exercises are particularly important when
my doctor’s comments: “Your recent bone JULY 2016 SUNRAYS | 31
density test indicates you still have os-
teopenia (thinning of the bones). Take
1200mg of calcium from foods such as
milk, cheese, yogurt or broccoli along with
Vitamin D 800 I.U. per day. If you can-
Fitness Center suggestions
for bone health
Low Impact • TD
Monday, Wednesday 9 a.m.
Thursday 9:15 a.m.
Beginner Zumba • TD
Tuesday 1 p.m.
Any Aqua Fitness Class
TD, CC • Many times available
ONLINE: SCTEXAS.ORG
