Winter Qi Chats | Week 5

winterbalancebone densityfallingstrength
Written By Angi McClure

Strong Bones and Aging

This week we discuss some up and coming research behind effective ways to strengthen your bones as you age.

The study

There are a few studies that discuss effectiveness of physical exercise and bone osteogenesis (building stronger bones). The move has been categorized into four components:

Weight-bearing Aerobic Exercises
Strength & Resistance Training
Multicomponent Exercises
Whole Body Vibration

The most important thing to remember is, strengthening and resistance exercises must be included. Walking, dancing, tai chi, all weight-bearing exercises need to be blended with load. But the real interest here, is the effectiveness of Whole Body Vibration (WBV) as part of the multicomponent exercise routine.

 

Shake a little, lift a little

 

Granted you train dynamically with Bamboo Bodies. Implementing bands, floor-work and other resistance and strengthening exercises, you are training yourself to not only improve your range of motion but improve your strength. Knowing that some of you are currently working on levels of bone loss as you age. I’m here to say, if this is your mission… step to the plate. A vibrational plate, that is. And see the potential beneficial effects of vibration and strength/resistance training.

Whole Body Vibration has appeared to be effective in multiple studies that resulted in improving balance and reducing falls in addition to enhancing muscular strength and reducing bone loss. The need for more comprehensive research is still apparent but from what I’ve read, it’s very linked to the movement used in Qigong for bone strength. So what’s the harm in engaging in some daily shaking?!

 

Neuro-Qi Tip o’the day!

Shake those bones

  • Qigong shaking times can range from 1-5 minutes

  • If active shaking seems too much, a vibrate plate is an options (but costly investment)

  • Current studies are based around 15 minute sessions 3x a week. I say shake before each meal for 3+ minutes to give it a go!

Angi McClure
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