Checking out my bones…

Today I made a trip to the hospital to get my Bone density tested….Why you ask? Being in my 30’s, it may not seem like an obvious choice, however my mid teenage years, where bone is being ‘set down’ was a time when I was reasonably underweight, trying to meet the very rigorous standards of being a Classical Ballet Dancer.

What’s more, It has been on my to-do list for several years, but with my new 2012 goals ready and waiting to be achieved, now was the time. The test consisted of an x-ray that targeted the hip joint and the thoracic spine, two areas commonly fractured among people with osteoporosis. The whole thing was completely painless and took at most 20 minutes including the time it took for me to ask the nice and accommodating Radiologist some questions I had about my bone health.

The Australian Bureau of statistics explains Osteoporosis as:

‘A condition whereby there is a progressive loss of bone density and decrease in the strength of the skeleton with a resultant risk of fracture (AIHW 2005)’

Additionally:

‘A range of biomedical, genetic, and behavioural risk factors contribute to the development of osteoporosis. Biomedical and genetic factors include age, being post-menopausal, low body weight, poor vitamin D status, and family history. Behavioural risk factors include low calcium intake, smoking, physical inactivity and excessive alcohol consumption (AIHW 2005). Other medical conditions, physical disabilities, and a previous history of bone fractures are also risk factors for the development of osteoporosis (AIHW 2005)’

And according to the international Osteoporosis Foundation, looking at Australian Statistics:
• 2.2 million Australians are affected by osteoporosis. About 11% of men and 27% of women aged 60 years or more are osteoporotic, and 42% of men and 51% of women are osteopenic.
• Australia: The lifetime risk of osteoporotic fracture after 50 years of age: 42% in women, 27% in men
• Australia: There are 20,000 hip fractures per year in Australia (increasing by 40% each decade)
Australia: Total costs relating to osteoporosis are $7.4 billion per year of which $1.9 billion are direct costs

These are sobering statistics. The upside of this is that you can be pro-active about increasing or managing your current bone density and slow down the process of bone loss. Maintaining (or starting) a healthy lifestyle that includes Weight bearing exercise (Pilates or a weight program are great choices) as well as a diet rich in calcium and limiting achohol/smoking can go a long way to keeping you strong and able into old age.

I hope those reading this blog post will strongly consider getting a bone density test, it is a step in moving into your later years active and vital. Ask your doctor for more details.

Last Saturday morning we took the Pilates Mat class out to the nearby Park under the canopy of stunning trees, I hope the weather isn’t too hot this week to do it again (fingers crossed) Let me know if you’d like to join us, I’ll bring the bug spray, you bring a water bottle and maybe your sunglasses and we’ll all find a shady part of the park to do Pilates in…I think Joseph Pilates would approve the fresh air and being outdoors…Saturday 9.15am meet at the studio

The view from your Pilates Mat

2012 begins and it seems to be human nature to take stock, think about the year ahead and of course, the new years resolution list. The word ‘resolution’, I’ve recently noticed seems to fill me with dread, making pacts with myself about being more disciplined, exercising more, eating better etc never seem to work as well as I’d like and then, of course the sense of failure and despondency sets in.

The word ‘resolve’, off-shoot of resolution, to me conjures up images of gritted teeth, fists clenched in a ‘I WILL DO THIS OR ELSE’ mentality. No wonder it aways seems to end in disappointment and a feeling of failure. So this year I’ve done away with resolutions and changed my mindset entirely. It may seem like a little thing, but I’ve instead written up a list of GOALS for 2012. Using the headings of HEALTH, PROFESSIONAL and PERSONAL I’ve written about 5-10 things in each I’d like to do this year. For example, one of my goals under health is to master those pesky push-ups that I battle with. A small thing maybe, but I’ve given myself 6 months to master 5 full pushups in a row.

In order for these goals to truly come to life, I’ve made sure to make them Measurable, attainable and with a do-by date:

Attainable: Master 5 push ups (some work and persistence involved)

Measurable: 5 only

Do-by-date: June 1st 2012

In addition to these goals that require work, I’ve also included fun goals: Such as take a holiday mid year and buy a letterpress as well as attend a conference or teacher training of some description in the year ahead.

I’m really looking forward to mastering these goals, big and small and all because of a shift in mindset from RESOLUTION to GOAL. I encourage you to do the same. Check out Lululemon’s blogs on the subject including an excellent Goal Setting PDF: Which breaks it down into 1 year, 5 year and 10 year goal setting.

http://www.lululemon.com/files/vision_goals_worksheet.pdf

Happy Goal setting!!

A few months ago,my very inspiring client Nusia was interviewed on the Kerri-Anne Show after losing an incredible amount of weight and keeping it off with lifestyle changes, including Pilates. Here is the video from the show…with a glimpse of Nusia doing the Short Spine Massage (very beautifully I might add) at Move-Meant Pilates Studio.