3 Expert Tips You Need to Know About Osteoporosis From a Movement Coach and Fellow Sufferer
- Brainz Magazine
- Mar 20
- 5 min read
Written by Annette Cashell, Holistic Movement Coach
Annette Cashell is a Holistic Movement Coach who helps women 40+ get rid of pain and/or build bone health so they can get back to doing the things they love. Annette has spoken on radio, podcasts, and corporate wellness webinars. She has also written articles for Thrive Global and featured in Katy Bowman's book 'Grow Wild,' 'Handbags, Turning Hope into Happiness' and the Irish Examiner.
Have you been diagnosed with osteoporosis/osteopenia? Maybe you got amazing support at the time of your diagnosis and know exactly how to handle this condition, not necessarily with medication but with exercise and movement as well. Fantastic! On the other hand, maybe your doctor gave you the diagnosis with a fair dose of fear on the side, saying things like, “You have the bones of a 90-year-old”, “Sneezing could break a bone,” or “Don’t lift anything heavier, than a tissue” among other gems! Now, you’re reeling in confusion and not sure which exercise to do and how to do it. Help is here! In this article, a movement coach and fellow bone loss sufferer give the three most important principles to keep in mind to build better bone health, with no bicep curls or gym membership (necessarily) in sight!
1. The location of your osteopenia/osteoporosis
I’m amazed at the number of clients who tell me they have been diagnosed with osteopenia/osteoporosis by their doctor but have not been told where the excessive bone loss is located. This is important information and is included in your DXA scan results (the scan used to diagnose excessive bone loss), so be sure to ask for it.
Why? Because if you’ve got osteopenia in your lower spine, then doing bicep curls (an arm exercise) is not going to address the problem in your spine. You need to be doing specific movements/ exercises to address your problem area.
Why? Because your body only builds bone in those areas where it senses, there is a need to do it. This means that if you don’t load the particular site (e.g., your spine), then your body won’t build bone in that area. Just taking medication or exercising in general and hoping it will “go to” the site doesn’t work. Knowing this information allowed me to focus on my lower spine, and I was able to reverse my osteopenia without resorting to medication. Since my last DXA scan, I’ve been able to focus more attention on my left hip, as that was an area that needed more attention.
Main takeaway: If you don’t know the site(s) of your bone loss, please find out! This is your information; you have a right to know it, and it might provide interesting information about what areas to focus on in particular.
2. The difference between exercise and movement
I like to explain it like this: exercise is usually something we do that, once it’s “done,” we tend to tick off our mental to-do list and are quite happy to spend the rest of the day inactive. In contrast, movement never stops. If this sounds terrible, hear me out!
Exercise takes up a certain amount of time in your day. It’s something extra on your to-do list. Movement doesn’t take any extra time; in fact, it helps you to make your to-do list.
For example, the exercise mindset: I need to tick my walk off my to-do list, costing me X minutes. But I also need to go shopping, costing me Y minutes.
The movement mindset: I need to get shopping done, but I also need to walk, so I could combine the two by walking to the shops and back, potentially saving me time (depending on how far away the shops are!). You’ll also save hassle. Get a boost of fresh air, an eye break, and Vitamin D. I could go on, but the multi-tasking benefits are significant, and some of them can also help your bone health at the same time, e.g., Vitamin D, general movement, being upright.
Main takeaway: Your body needs movement to thrive (exercise on its own is not necessarily enough). Add in movement as much as you can. Here’s how to make a start by making your home movement-friendly.
3. What weight-bearing means
“Weight-bearing exercises force your body to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises such as lifting weights can also strengthen bones.” – National Institutes of Health, USA.
I would amend it to read: “Resistance exercises such as lifting weights can also strengthen bones” if you do the appropriate weight-lifting exercises for your site-specific osteopenia/osteoporosis! (But you know that now, right?)
So, an example of weight-bearing movement would be standing/walking because when you’re standing/walking, your body has to work more against gravity than when you’re sitting. And, a classic example of a weight-bearing exercise would be a plank or push-up. No weights are involved, but your body is still working against gravity, and your bone cells get the signal to “build more bone.”
Main takeaway:
Don’t like lifting weights? Do weight-bearing exercise instead, but you’ll need to keep increasing the challenge. Once it gets easy, you need to increase the load/complexity or change the speed (oftentimes, working slower makes it more challenging, so keep that in mind).
Like lifting weights? Great! You need to keep increasing the challenge, too. The general rule of thumb is that once it gets easy to lift a certain weight 8-12 reps over 3 sets, then it’s time to increase the weight. Once that gets too easy, increase the weight again, and so on.
Let's work together to make your bone health goals a reality
Are you ready to commit to improving your bone health with somebody who really gets it? Whether you're seeking personalised guidance, accountability, or just some extra motivation, I'm here to help you reach your goals, especially if you’re a woman 40+ dealing with osteopenia/osteoporosis. Get in touch today to schedule your free Discovery Call and take the first step towards a healthier, stronger, and more confident you. Ageing is inevitable; how you age is up to you!
Read more from Annette Cashell
Annette Cashell, Holistic Movement Coach
Annette is a Holistic Movement Coach with over 20 years of teaching experience. Ex-corporate and previous "active couch potato," she avoided a neck fusion operation through natural movement and now combines her expertise in Pilates and movement to help women get rid of pain and build bone health with corrective exercises and the environmental changes to support those exercises. She is constantly amazed at the body's ability to heal itself once given the space and guidance to do so. "Exercise is optional; movement is essential."
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