A Simple Osteoporosis Prevention Exercise
Hello! I am Dr. George Best of Best Health and Wellness in San Antonio, Texas. And on this video, I am going to demonstrate an exercise that you can do to prevent the development of Osteoporosis. This exercise was researched by Dr. Bassey out of England and her findings were published in the December 1998 edition of the Journal of Bone and Mineral Research.
And what they did basically, with this exercise, I am about to demonstrate is that they had their subjects doing 50 repetitions of what they call a Heel Drop, six days a week, and after five months they found 3% increase in bone and mineral density in premenopausal limit.
Most of the bone density increase was actually in the hip. But over a longer period of time, I believe that there would be an increase in bone mineral density in general. Because what this exercise does is it stimulates these cells inside the bone called the Osteoblast that take up calcium and make the bone more dense.
So I am going to switch over in a minute to doing that exercise for you. One thing I wanted to point out before I do that is that the bone mineral density increase was seen in premenopausal woman. There was no significant increase in bone mineral density in postmenopausal woman.
However, the study did show a tendency for it to prevent a worsening of osteoporosis and postmenopausal woman. So as a worthwhile exercise whether you are premenopausal or postmenopausal, but as a lot of experts are pointing out the time to deal with Osteoporosis is actually before you actually develop it. Which is, in your premenopausal years, when you are able to produce a lot more bone reserves, and once you hit your postmenopausal years, it's much harder to develop them.
So to prevent osteoporosis, you want to basically make as strong and dense bones as possible before you hit menopause. And this exercise is simple, I think you'll find it very easy to do. It doesn’t require any special equipment, and it only takes a couple of minutes to do it. So I hope you'll find this exercise helpful and I hope you'll consider doing it, from now for the rest of your life to help prevent bone mineral loss.
I am going to change over into some different clothing to make this look more like an exercise video. My exercise clothing isn’t terribly exercisy but you'll see that in just a minute. Stay tuned.
Alright, here is the exercise. Very simple, all you are going to do is stand with your shoulders or with your feet rather, shoulder width apart and you are going to raise up on your tip toes, and then drop. Raise up on your tip toes and drop. That's really all there is to the exercise.
Basically in the study that was done they were doing fifty of these six days a week. So I am going to run through it and show you how easy it is to actually prevent Osteoporosis in doing this six days a week.
So we are going to do one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty one, twenty two, twenty three, twenty four, twenty five, twenty six, twenty seven, twenty eight, twenty nine, thirty, thirty one, thirty two, thirty three, thirty four, thirty five, thirty six, thirty seven, thirty eight, thirty nine, forty, forty one, forty two, forty three, forty four, forty five, forty six, forty seven, forty eight, forty nine, fifty.
Okay, so I have done in my exercise session for the day as far as preventing Osteoporosis. You don't even have to do them all at once like I just did, but that's a quick way to knock them out. You can do a few of them here and there throughout the day. If you did ten, five times during the day then you knock them out that way. But that's as simple as it gets for helping you to prevent osteoporosis and prevent things like stress fractures and disability later in life.
So I hope you’ll take the time to actually do these, and I hope to see you on another video.
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