The Mayo News

Building bones for the future


Yoga
Lee Kennedy

Bone is a living tissue that is constantly being removed and replaced. Losing bone density is a natural part of the ageing process. However, when too much bone is lost, due to conditions such as osteoporosis, the bones become weak and susceptible to fractures and breaks. While osteoporosis, which basically means porous (hollow) bones, can affect the whole skeleton, the most common breaks occur in the wrist, spine and hip.
The disease affects all age groups and both sexes. One in five men and one in three women will develop a fracture due to osteoporosis in their lifetime. Even children can be affected by this silent disease.
Regular weight bearing exercise with proper diet and lifestyle habits go a long way towards preventing and treating osteoporosis. Bone is the body’s scaffolding, supporting it against the force of gravity. Bones resist the pull of our muscles to allow movement. As bone is a living tissue, it reacts to appropriate weight bearing exercise by growing stronger.
Yoga poses (asanas), an excellent group of weight-bearing exercises, are known to stimulate bone building in both the upper and lower body while also being low-impact. All the standing poses will bear weight on (and so strengthen) the bones in the lower spine, the hips and the legs. Many will also improve balance, which also helps to reduce the risk of falls.
Simple yoga poses can help to strengthen the spine and help prevent and correct kyphosis (excessive curvature of the upper spine). They also stimulate the thyroid gland to balance the endocrine system, boosting its ability to encourage bone growth.
Remember though, that the guidance of an experienced teacher is essential. If you have been diagnosed with osteoporosis or osteopenia, I also recommend that you get assessed by a chartered physiotherapist with a special interest in bone health. As always, seek the guidance from your family doctor before undertaking any physical exercise. Remember the safe and sensible way to begin any exercise programme is to take your time and listen to your body.

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