Does Low Bone Mass Mean Osteoporosis?

Posted on May 16, 2020 by Mirabai

Nearly 30 years ago when I was in school, I wrote an exercise physiology paper on exercise and osteoporosis.

At that time there wasn’t much research available. But even then, the studies I found on tennis players, astronauts, and bed rest pointed in the direction that weight-bearing exercise could help maintain the bone density you have and even promote bone growth. I was intrigued. I’ve followed the research over the years and even created an osteoporosis exercise program.

In working with my clients, I often hear the question “what’s the difference between osteoporosis and low bone mass? (osteopenia) And what can I do about it?

Well to answer these questions, I have to start at the beginning.

Osteoporosis is a disease, which, over time, causes bones to become thinner, more porous and less able to support the body. Bones can become so thin that they break during normal, every day activity. Osteoporosis is a major health threat. 54 Million are at risk, nearly 80% are women.

Postmenopausal women are particularly at risk because they stop producing estrogen, a major protector of bone mass.

As we age some bone loss is inevitable. Women age 65 or men age 70 should get a bone mineral density test. If you have a family history of osteoporosis or other risk factors you may need a BMD much earlier.

The test is completely painless, non-invasive and takes only a few minutes.
It compares your bone mineral density to that of an average healthy young person. Your results are called your T score. The difference between your score and the average young person’s T-score is called a standard deviation. (SD)

Here is how to interpret your T score:

Between +1 and –1: normal bone density.
Between -1 and -2.5: low bone density (osteopenia).
T-score of -2.5 or lower: osteoporosis.

Until recently it was thought that if you had low bone mass (osteopenia) you were well on your way to getting osteoporosis. But it’s now known even at this stage bone loss can be slowed down, stopped and even reversed. You and your doctor will have a number of options depending upon your particular condition.

Many MDs like to start with a calcium and vitamin D rich diet coupled with weight bearing exercise. For many of us, that’s all we need. Others will require medication and there are many bone-building medications available.

Remember it’s never too early to start taking care of your bones. The more bone density you have as a young person the less likely to end up with osteoporosis later in life.

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May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

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Osteoporosis: Is Your Thigh Bone Like The Eiffel Tower?

Posted on May 1, 2020 by Mirabai

May, is Osteoporosis Awareness Month.I first became interested in bones as a young dancer (about 200,000 years ago, in the Mid Paleolithic era). I was studying body alignment and I became fascinated with the skeleton and the remarkable living tissue that makes up our bones. I was intrigued by the intricate architectural structure of bone.

That interest led me to discover weight bearing exercise for bone building and to design Skeletal Fitness®, the first bone loading workout in the United States. In order to know how and why exercise works, here’s a quick look at how your bones work

There’s the smooth, hard shell we see on the outside called cortical bone, and the amazing crisscrossed, honeycomb like structure on the inside called trabecular bone. The combination of cortical and trabecular bone make our skeletons, strong, light, flexible and efficient.

The structure of trabecular bone is the secret ingredient. The trabecular bracing structure is located at precisely the correct angles to absorb the maximum force.

So when you jump over a puddle or run for a bus, it’s the trabecular bracing that directs the force to the strongest part of your skeleton and prevents a bone from breaking.

Most of us aren’t aware of our beautiful bone structure. But, it hasn’t gone unnoticed or under utilized.

The structure of trabecular bone was copied by the French bridge builder Gustave Eiffel, who wanted to build the tallest man-made structure in the world. When he built the Eiffel tower in 1889, he calculated the positioning of the braces in the curves of the legs to direct any force like high winds on the entire structure to the strongest area; the four legs. This is why the Eiffel tower continues to stand the test of time.

That’s fine for an iron tower. If part of it becomes weakened you can see it and fix it. But what happens to weakened or damaged areas of our skeletons?

I was astonished to find out that bones are pretty smart. They don’t grow to adult size and then stop.

Our skeletons are constantly getting rid of old weakened bone tissue and replacing it with new healthy bone. In a process called remodeling, old weakened areas are broken down and replaced with new well-formed tissue. Our bodies replace about 10 percent of our bone each year.

In bones with osteoporosis, the remodeling process has gotten out of whack.Those sturdy crisscrossed structures disappear and bones get weak and start to fracture. Fractures occur most often where there is the most trabecular bone.

The three areas most at risk for osteoporotic fracture are the spine has the most trabecular bone. So, if you have osteoporosis, the vertebrae start to squash under the weight of the torso. The thighbone at the hip is next. It can break just stepping off a curb. And the wrist will likely break if you put out your hands to catch yourself in a fall.

Osteoporosis Awareness Month

But there’s a lot you can do to prevent osteoporosis and maintain bone health. Weight bearing exercise like walking, jogging, aerobic dance and weight resistance training, stimulate the remodeling process and promote bone growth.

Exercise should be site specific. Do weight bearing and resistance exercises for the whole body but pay special attention to the areas most at risk; the spine, the hip and the wrist. Calcium and Vitamin D are also important. Remember your bones are living tissue. Take care of them and they’ll take care of you.

It’s Never Too Late To Take Care Of Your Bones!

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Skeletal Fitness: 3 Important Exercises

Posted on January 16, 2017 by Mirabai

Skeletal Fitness is important throughout our lives.

With 12,000 boomers a day turning 65, that’s one every 8 seconds for the next 18 years; and with 50% of women over the age of 50 projected to have an osteoporosis related fracture in their lifetime, I thought I’d be a little practical this year and give you a mini workout to help you protect your bones.

Skeletal Fitness

Our bones are living tissue and grow stronger with weight bearing and resistance exercise. This is called Bone Loading and can help us maintain our skeletal fitness.

And since the three areas most at risk for Osteoporotic fracture are the Spine, the Hip and the Wrist, here are 3 easy Bone Loading exercises, one for each of those areas, you can do using a pair of hand weights or a couple of soup cans. Use a weight that makes the exercise feel somewhat hard after 8 reps. Remember to always exhale on the exertion. Do 8-15 reps of each of these exercises. Start where you’re comfortable and build up.

And of course always consult your doctor before beginning this Skeletal Fitness exerciseprogram.

Double arm row: Loads Spine

Start with arms in front of you, weights together.

Slowly row arms back, bending elbows bringing weights to chest height.

Squeeze shoulder blades together, without shrugging your shoulders.

Lunge – Loads Hip and Femur (thigh bone)

Stand tall, feet about shoulder width apart, hands and weights at your sides.

Keep body erect and lunge forward with left foot, bending both knees to help facilitate the move. (Right heel comes off the floor). Your front knee should be aligned over the second toe of that foot and your weight should be centered between your front and back foot.

Hold for 8 seconds, (remember to breathe) return to starting position and repeat lunging with right foot.

Wrist Curls

Hold arms in front of you palms up.

Using only your wrists, curl weights toward your body until knuckles are facing the ceiling.

Slowly lower and repeat.

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Women Health and Fitness Quiz

Posted on September 11, 2013 by Mirabai

Here is a women health and fitness quiz to test your health and fitness IQ.

As we come to the end of summer, it’s time to remind ourselves to be vigilant about our health and fitness. Answers are at the end. Good luck in taking this Women Health and Fitness Quiz.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com

Women Health and Fitness Quiz

(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.
19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 44 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. lightheadedness

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

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Fall Prevention Home Exercise Video

Posted on July 26, 2013 by Mirabai

Improve your posture and sense of balance. Help prevent falls. This fall prevention home exercise video is easy to do and effective. Try my tightrope balance exercise. It’s fun to do. It improves body awareness.

Experience my core exercise to help strengthen abdominal and back muscles. It will strengthen the spine, one of the areas most at risk for osteoporosis.

This short and easy to do fall prevention home exercise video is an effective time saver. Invest in your body. It will pay you back in improved quality of life.

Mirabai Holland has been designing Exercise After 50 Videos and Osteoporosis Exercise Programs for over 30 years. For more information visit her website

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Posted on May 6, 2012 by Mirabai

Weight Bearing Exercise

By now we all know that Osteoporosis makes bones so thin and porous that they can break during everyday activities like stepping off a curb or picking up a grocery bag.

We’ve all heard that estrogen protects women from bone loss and that we can loose up to 30% of our bone mass in the first 10 years after menopause. And we’ve heard that we should do weight bearing and resistance exercise to help prevent bone loss and promote bone growth.

But what IS weight bearing exercise? What’s the difference between weight bearing and resistance exercise? And what kind of exercise routine should I do to protect my bones?

I hear this all year long. So, here are the answers.

Weight bearing means literally making your bones carry weight. Standing makes your bones carry your body weight. Standing with your grandchild on your shoulders makes your bones carry your weight plus your grandchild’s.

Studies show that weight bearing exercises like walking and jogging that also apply impact to your bones are even more effective

Resistance exercise uses your muscles to apply mechanical forces to your bones like pushing (compression) pulling (tension), twisting (torsion), and bending.

So, the more weight, impact and resistance the better, right? No. Even if your body were a machine made of steel there would be a weight, impact and resistance that would break it.

And we know our bodies are much more fragile than that. Common sense must rule.

Walk, jog, jump rope, dance, pull on a rope, push on a wall, wring out a towel, and bend bones with weight lifting exercises. But do it safely. Do it in moderation. Stay in your comfort zone. Start with a comfortable amount and build up slowly over time. Take breaks between shorter intervals of training. Studies show that those break times may be when bones get stimulated to grow.

Studies also show that site-specific exercises are very effective. So, do exercises that involve the 3 areas most at risk for Osteoporotic fracture, the spine the hip and the wrist?

Walking loads your spine and your legs including the hip joints. Wrist curls and wringing a towel work your wrists and forearms.

Do any weight-training resistance exercises every other day because your muscles need time to recover. A starter routine might be 20 minutes or more of brisk walking every other day and weight resistance training on the days in between.

But make sure you talk to your doctor about your particular exercise needs and limitations.

They vary greatly from person to person.

So why not use Osteoporosis month to set an example for the women in your family of any age because it’s never too early or too late to start working out your bones.

To Read More On Osteoporosis:

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Posted on May 1, 2012 by Mirabai

Skeletal Fitness by Mirabai Holland: A Workout For Your Bones

Osteoporosis is one of those silent diseases that can creep up on you before you know you have it. To combat Osteoporosis and help keep your bones healthy for a lifetime, it’s important to increase your Skeletal Fitness!

Osteoporosis is a disease, which, over time, causes bones to become thinner, more porous and less able to support the body. Usually there’s no pain in the early stages.

44 million of us are at risk for Osteoporosis. The vast majority are women.

Women often develop Osteopenia (low bone mass that can lead to Osteoporosis) in the first few years after menopause because they lose bone-protecting estrogen.

But, we can prevent and help reverse the effects of Osteoporosis by working out our bones. On the outside, bones look solid and rock-like, but they’re not.

They’re living tissue. There is a smooth, hard, outside layer

made of cortical bone, and the inside, is a strong, light weight,

honeycomb-like structure, called trabecular bone, which contains blood vessels, and bone marrow. The combination of cortical and trabecular bone enables the skeleton to be light, strong, flexible and efficient.

By young adulthood, our bones have grown to their full size and density. But activity in our bones is far from over. In a cycle called remodeling, old and weakened areas of our skeletons are broken down and replaced with new well-formed tissue. Adults have about 10 to 15% of their bone replaced each year.

In bones with Osteoporosis, the remodeling cycle is out of balance. Bone is broken down but little or nothing takes its place. The outside hard cortical layer

gets thinner, and the honeycombed, trabecular inside becomes more porous.

Most people don’t discover they have Osteoporosis until a fracture occurs.

Fractures occur most often at the spine, at the hip, and at the wrist.

The good news is since bones are living tissue they can become denser with weight bearing exercise.

For example, astronauts lose bone mass in the weightlessness of space. To combat this, NASA is training astronauts for a mission to Mars, to do weight bearing exercise that simulates the exercises they will need to do in space to maintain their bone mass. Weight bearing exercise for Skeletal Fitness is called bone loading. When working out your bones it’s important to load the areas most at risk for fracture: the spine, the hip, and the wrist.

So for instance try these Do’s to help load the three areas most at risk:

· Carrying a backpack instead of a purse to help load your spine.

· Take stairs instead of the elevator whenever you can to load your hips.

· Grab some soup cans and do 8-16 reps of wrist curls and when that gets too light invest in some hand weights. Remember; always exhale on exertion when you’re lifting a weight. Start with a comfortable weight and add one pound every couple of weeks, or, when it feels too easy.

· As you get stronger you can add a full body weight-training program with special emphasis on the areas at risk for Osteoporosis.

Weight train every other day, because your body needs time to recover and grow stronger.

If you are at risk for or have Osteoporosis, here are some Don’ts

· As a general rule, don’t do anything that requires you to bend forward from the waist with the back rounded; this is called spinal flexion and increases the risk of collapsed vertebra so no toe touches.

· Avoid sit-ups, and crunches. Instead, you can strengthen your abdominals by keeping them pulled in, navel back to your spine during daily activity.

Also, always consult with your doctor, get all the information you can, together you can decide what’s best for you. And remember, it’s never too early or too late to start working out your bones!

For more information on bone-loading workouts please visit www.mirabaiholland.com

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Tag Archives: osteoporosis

Does Low Bone Mass Mean Osteoporosis?

Osteoporosis: Is Your Thigh Bone Like The Eiffel Tower?

Osteoporosis Awareness Month

Skeletal Fitness: 3 Important Exercises

Skeletal Fitness

Women Health and Fitness Quiz

Women Health and Fitness Quiz

Fall Prevention Home Exercise Video

Working Out Your Bones By Mirabai Holland, MFA ©2012

Best Exercises For Combating Osteoporosis by Mirabai Holland, MFA ©2012