Welcome to lesson seven of your email course, Exercise Recommendations for Osteoporosis. This lesson is the final lecture in the course in which I cover core strength and osteoporosis.
In this lesson I discuss a topic often overlooked in osteoporosis exercise: core strength. Why does core strength matter for people concerned with bone health? Because a stronger core allows you to better resist a fall, lift things and go about your activities of daily living.
The lesson also includes two core exercises from my Strengthen Your Core program.
Table of Contents
Core Strength and Osteoporosis
Although this is the last lecture in this email course you should consider it the start of our journey together. Today I’m going cover core strength and osteoporosis. It is ironic that I’ve left it for the last lesson, because with most of my clients, core strength is one of the first things I look at.
The inner core initiates with our breath and then finally ends at our pelvic floor. When most people consider strong core they are thinking, “But I really want a strong core. I really want to have nice tight abs and I want to have, you know, a good solid center.” That is absolutely what I want for you.
Benefits of a Stronger Core
However, a stronger core delivers does more than that. It delivers four key benefits:
- A stronger core that will have a great influence on your balance and reduce your risk of a fall and fracture. Imagine, which is what’s happening to a lot of people if they don’t have a strong core. They have all this movement that happens when they’re walking and stepping. But then they have their upper body weight and movement. There is nothing holding things together. So it slowly throws off your balance. A strong core integrates your balance and your ability to control your body movements.
- The other thing that a strong core does is that it really helps you have better posture — very important for people with osteoporosis. You know by now that a good posture and being able to hold your 11 pound head over your spine is very important to the safety of your spine.
- Another thing is that a strong core makes you feel so much better about yourself. That’s nice!
- Finally, a strong core allows the forces of your lower body and your upper body to be integrated. When you take up an exercise or activity you love to do, your core pulls everything together for you and allows you to just do it that much better. I know that all my clients that embark on a strength training program can lift harder and heavier when they have a stronger core.
To help my clients build a stronger core safely (no sit ups or crunches!), I wrote Strengthen Your Core. Let me introduce this book and the video series to you.
Strengthen Your Core
I wrote Strengthen Your Core for people like you who need to safely strengthen their core and reduce their fall risk.
The book offers four progressive levels and is composed of planks and side-planks that will improve your core strength. No crunches or sit ups — exercises you should avoid if you have osteoporosis.
Strengthen Your Core is available in both print and Kindle formats.
Today I present two core strengthening exercises I would like you to consider. One is at the Beginner and the other is more advanced, at the Active level.
Beginner Side Plank Roll
This is the beginner level side plank. I incorporate a roll for you to try as well.
Active Side Plank at 45 and 90 Degrees
This is the active level side plank.
Congratulations for completing my seven day email course on Exercise Recommendations for Osteoporosis. We covered a lot of ground. I hope that you learned a lot on osteoporosis and exercise.
Let’s quickly summarize what we covered:
- Can exercise reverse osteoporosis?
- How to stop the stoop from developing.
- Osteoporosis exercise guidelines to follow.
- The main components of an osteoporosis exercise program.
- The Exercise for Better Bones program and Stronger Bones, Stronger Body workout program.
- Yoga and osteoporosis.
- Core strength and osteoporosis.
These topics cover the basics of an osteoporosis program. Hopefully you now know that an osteoporosis exercise program involves many facets and needs to be comprehensive. Thanks again for taking the course and feel free to share the course with friends and family you care about.