Well, that’s not exactly the whole story, but close. About a year ago my doctor informed me I had Osteopenia, or lower than “normal” bone mineral density (BMD), which can put me at higher risk of developing Osteoporosis. So, as all good doctors do, mine gave me a prescription.
The local pharmacy wasn’t going to be of any help however since the prescription was for “weight- bearing exercise.” Determined to hold on to my full 61 inches, and fight the typical loss of 2 inches by age 70, I searched the internet for information on weight bearing exercises. Dancing was on the list, along with gymnastics and jogging. The first two clearly required rhythm, considerable coordination, and the possible wearing of a pale pink leotard, so I chose jogging!
What most people fail to realize is that bone density increases or bones get stronger in response to loading or stress stimuli. Stresses like the impact felt when you run or jump (plyometrics). Where as an activity like swimming, though an excellent aerobic and muscle strength exercise, does not translate the same stress to the bones since you are suspended in the water.
So why run when walking is a weight bearing exercise too? Well, because of a little thing called adaptation, which our body does so well. If over the last year my routine was to walk 4-5 miles every other day at 4mph, my bones would respond – increase density and eventually adapt to that level of stress. To realize further gains however, I would need to increase the stress, by perhaps alternating walking with jogging, jogging with running, running with jumping…
Age-related height loss caused by bone-thinning is real, and can be an indicator of reduced strength, balance and higher risk of bone fractures. You can read more on this in the short feature from the May 29 NBC Nightly News.
And so I run…
and do plyometrics, and use weights to combat that slow progression toward the shrinking effects of osteoporosis.
I run because I’m five foot one!
