December 28, 2020

Exercise and Safe Movement for Bone Health

33 minutes

Episode 26: Exercise, Safe Movement and Health Priorities in the New Year

Sherri Betz

In this episode of Bone Talk, we are pleased to welcome Sherri Betz, a member of the NOF Ambassadors Leadership Council. Sherri is a physical therapist, Pilates teacher, and geriatric certified specialist. She specializes in exercise for older adults and teaches community-based classes for osteoporosis, balance, and fall prevention. In the beginning of her career, she became inspired by a physical therapist she worked with which led her to pursue a degree in physical therapy.

The discussion begins with a focus on exercising for osteoporosis, which is highly recommended by Sherri. Exercise in this case is not just for the sake of the physical exercise and cardiovascular benefits, but also for maintenance and progression of health.

While walking is a great activity, it is not enough to build bone density. Sherri explains that dynamic impact is crucial to improving bone health. In addition to that, there is a correlation between back muscle strength and bone density of the spine. The stronger your back muscles are, the greater bone density you will likely have.

If you have osteoporosis, Sherri advises to avoid cycling or swimming because several studies have shown these exercises can actually deplete bone density. Walking or using a stair stepper are better options. While the foundations of yoga and Pilates are great, it’s important to remember that not all these exercises are safe for those with osteoporosis.

As we look towards the new year, it’s is an excellent time to emphasize the importance of exercise, nutrition, sleep, and reducing stress. Focusing on your health with these in mind will not only improve bone density, but also overall health.

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