Each week I continue to be challenged on the Biodensity machine to push or pull harder than I did the week before. Like any exercise that stimulates bone growth, it must be done repeatedly and with increasing intensity. Some weeks it feels easy to push harder and other weeks I seem to hit the wall.  

​Dr. Cammisa at Ultimate Chiro Care, where I go to use the Biodensity machine, suggested trying a Tabata routine during the week. Tabata is intense interval training, done in 8 sets of 20 seconds of sprinting, etc. at maximum capacity with 10 seconds rest after each sprint. Tabata training has been shown to increase anaerobic capacity, which should help with the isometric exercises done on the Biodensity machine. 

I've tried Tabata a few times on an elliptical at home and once on a recumbent bike at the gym. Definitely gets me out of breath with muscles burning. However, it's hard to maintain the all-out effort for the entire 20 seconds, especially after two or three sets.  It's very challenging.  I'm trying to keep it up 3 days a week for a month.  At least it's a very quick workout, even adding the recommended 5-minute warm up, 3-minute cool down and some stretching afterwards. 

Just got the results of my DEXA (bone density scan), which is compared to the results from 2 years ago.  It's mostly good news:  7% gain in the femoral neck (one of the hip measurements),  1% gain in total hip and holding steady in the spine. Pretty good, considering that most post-menopausal women lose 1% of bone mineral density each year. 

These DEXA results continue a 3-year trend to reverse a 20--year record of losing bone. I attribute the success mainly  to the weekly challenge of the biodensity machine, where for 10 seconds I leg press  with a force of 1100 pounds and lift with a force of 376 pounds - something I would never try in a gym. Thanks to Dr. Perry Cammisa and his colleagues for developing and researching the biodensity machine and other elements of the B-Strong 4 Life program.

Also part of my overall strategy to build bone is the following:

•  Calcium-rich foods, including kefir, bok choy, string cheese, leafy greens, nuts
• Vitamin D, magnesium, Vitamin K (alfalfa), boron, calcium, collagen and multi-vitamin supplements
• Regular, weight-bearing exercise, including body-weight exercises like push-ups, strength training, walking with a backpack, dancing, yoga and yard work
• Adequate sleep
• Bio-identical hormone replacement therapy


• Gaining bone density in the spine seems difficult - but I'll begin a renewed effort to target that area, with a rowing machine, squats, back extensions, the "superman" exercise, and more.  

A new fitness center opened in our community, with the rowing machines pictured here. Rowing has been shown to help increase bone density, so I was eager to try this machine. As you pull, water swishes around inside the front part of the machine, as if you were rowing on a lake. I'm glad to be able to include some cardio time on this machine in my weekly routine.

Meanwhile, I've almost logged 3 years of weekly exercise on the biodensity machine.  A few weeks ago I began holding the exercises for 10 seconds instead of 5 seconds. Much harder..but I'm getting used to it. Here's the latest report. I'm due for another Dexa scan in December, so I'll be able to see the results of these past 2 years of biodensity training. For the first year, I gained 2% in bone density, reversing a steady trend of losses. 
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A friend told me about Chi running, how it's worked for her as a beginning runner. After recently recovering from knee pain that is probably from arthritis, I wanted to learn more about Chi running and whether it could help me resume some running without damaging my knees. I am experimenting with it in half-mile runs around the block and so far, so good. 

The posture check that is step one of the Chi running technique reminds me of the "home position" that is encouraged as part of the B Strong for Life program - basically stabilizing your core with shoulders down and abs engaged. 

The above video gives a quick overview of Chi running. There also are apps, books, and training sessions available. 

It's been 5 years since I've been bothered by runner's knee - and I hoped it would go away on its own. Instead, it's starting to feel stiff and is sore when I try to sit on my heels or in child's pose. A sore knee needs to be rested by not running or jumping, which cuts out two main weight-bearing exercises to build bone density. 

However, I am able to continue with the B Strong 4 Life program, with weekly exercises on the Biodensity machine, even doing leg presses without pain. This is my "insurance" that I'm continuing to build bone density even if I need to rest from jumping, etc. My chiropractor, Dr. Perry Cammisa, who developed and tested the Biodensity machine, also can treat my knee, and the physical therapist who works with him has given me strengthening and stretching exercises to do at home. Soaking in a bath with Epsom salts not only calms the inflammation of the knee but also provides magnesium which is absorbed through the skin and benefits bones. I'm also continuing core strength and posture exercises, PowerPlate work, and exercises that don't stress knees, such as swimming, biking and walking.

As I've said before, maintaining and building bone is a lifelong process, a marathon. Even obstacles such as runner's knee or other injuries can be overcome and the change in routine they bring can be refreshing. Here's to quick healing! 
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​Here are a couple of hip/glut strengthening exercises to help with sore knees. For the squat, I use both legs, narrow stance, with a belt or yoga strap with no stretch around my thighs right above the knee and hold the sides of a doorway for stability (not quite like the video).

​Lately I've noticed that foot cramps have bothered me more frequently. They seem to come out of nowhere:  when putting on a shoe, stopping suddenly, or pressing the gas pedal while driving. Several sources agree that common causes of foot cramps include some degree of dehydration or low levels of magnesium, potassium or calcium - all important in maintaining healthy bones.

Simple solutions:  drink more water, or water with a splash of juice, add  high-calcium and high potassium foods such as string cheese, bananas, extra leafy greens, and take baths with Epsom salts for a boost in magnesium and a soothing effect on muscles.

Taking care of your bones, especially when you know that bone density is an issue, is a life-long process.  Paying attention to signs like foot cramps can help you get back on track with a few simple changes in diet, exercise, etc.

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Are you short on time and looking for a quick bone-building workout at home? Here are a few ideas:
1. Stair climbing.  Grab a pair of dumb bells (I use 10-lb. weights) and do bicep curls on the way up the stairs, and triceps extensions on the way down (or just hold the weights at shoulder height).  Keep it up for 5-10 minutes and you will get a good, all-around workout, with bone-strengthening effects. 

2. Try the 7-minute workout.  Here's a YouTube video or you can download the app on your phone.  

3. Try the old-fashioned burpee - one of the best whole-body exercises that has bone-building elements of jumping, squats, and core work. Learn more in this blog post.

​4, An article that lists 5 exercises to try.

5. One more article with additional ideas for bone-building exercises.

Magnesium plays an important role in bone health, as noted in an article by the National Institutes of Health. For years I have been taking both calcium and magnesium supplements for bone density. However, I was surprised when my pharmacists remarked that magnesium and calcium should be taken separately so that they don't bind to each other, preventing absorption. 

Reading a little online, there was some confirmation of the value of taking magnesium separately. One benefit of taking magnesium right before bedtime is that it can have a calming effect.  

Magnesium can be absorbed through the skin and is available in sprays, oils, and bath salts. A nice alternative to pills! I have not yet found a good review article about transdermal forms of magnesium but will keep looking.

I've always preferred tea to coffee until this past fall, when I started bringing a tall mug of hot coffee with half and half to work every day. That's pretty much my caffeine for the day, except for some green tea in the afternoon, or maybe a square of two of dark chocolate in the evening.  Since I've switched to coffee from Irish black tea in the morning, I've wondered whether the coffee is worse for my bones.  

A quick search turned up a number of studies that agree that a moderate amount of caffeine (up to 300 or 400 mg/day) has little or no effect on bone density, and is not associated with increased bone fractures, as long as calcium intake is adequate. Here is a sample of the studies:

• ​A report from the Institute of Scientific Information on Coffee
• An abstract of a study in Food Chemistry & Toxicology
• A study in the American Journal of Clinical Nutrition
• A study in the American Journal of Epidemiology

Common sense suggests that coffee in moderation can be included in a bone-building diet, if balanced by plenty of calcium, Vitamin D and other nutrients that help the body absorb calcium. You can start by holding the sugar, adding milk to your coffee, or eating an alkaline or calcium-rich snack (such as almonds or a piece of fruit).  

So enjoy a hot, comforting and energizing cup of coffee in the morning. Especially on these cold, January days.