Starting from the first day of June, I took up the 10,000 Steps Challenge.

A few quick facts

• 8,000 deaths per year are attributable to physical inactivity
• 65% of males and 74% of females are not sufficiently active for health benefits
• 52% of Australian women and 67% of Australian men are overweight or obese

For some time we’ve been told that a 30 minute walk will keep us at a recommended level of fitness but that’s been changed to the idea of 10.000 steps. It basically means walking 10,000 steps every day.

This simple regime

• boosts energy levels and improves mood
• reduces risk of chronic diseases
• reduces stress and tension
• improves balance and flexibility
• improves sleep
• assists in weight management
• increases muscle and bone mass

Just exactly what we need at this stage of our lives.

Sounds simple enough, just walking round the house must surely take up half of that, but I was wrong.

On my first day, after walking round the market shopping for this and that, I only clocked up 2000 steps. I’m definitely going to have to step out some more.

Walking is still the easiest way to get exercise – and the cheapest. All you need is a good pair of shoes.

If you don’t exercise, you build dangerous visceral fat — fat that shows up in your abdomen and surrounds your vital organs including your liver, heart and muscles and is linked to heart disease, diabetes and stroke, among many other chronic diseases.

So no matter what you do, make sure you get moving. A recent study on exercise and visceral fat used walking as the main type of activity, and this is a fine choice for those of you just starting out.

Ultimately, however, you’ll want to start to vary your workout while increasing its intensity.

If you do the same exercise day-in and day-out your body will adapt to it and when exercise becomes easy to complete, it’s a sign you need to work a little harder and give your body a new challenge.

Most typical are fractures of the wrist, hip, and “crush” fractures of the spine, which produce deformity, loss of height, and severe curvature of the spine.

Osteoporosis means “thinning bones” and it’s a serious condition that can result in tremendous pain with fractures.

Prevention and treatment of osteoporosis means a good diet which includes calcium and vitamin D plus regular exercise and basic safety around your house. You don’t need drugs to care for bones – you can care for them naturally.

Risk Factors we CAN’T change

• Age – As we age bones become less dense and weaker, regardless of gender, and calcium absorption becomes less efficient.
• Gender – Women are 6 to 8 times more likely of developing osteoporosis.
• Body Size – Small, thin-bone women are at greater risk.
• Ethnicity – Caucasian and Asian women are at highest risk.

Risk factors we CAN change

• Inactivity – Physical inactivity and lack of exercise leads to bone loss, and lessens calcium absorption. Exercise increases the circulation and the absorption of calcium.
• Alcohol – Causes the loss of magnesium and other nutrients, which are vital for building bone mass.
• Smoking – Nicotine stimulates the adrenal glands to release increased amounts of salt and water-retaining hormones, causing breast sensitivity and water retention.

Bisphosphonates

There are several categories of drugs being prescribed in the name of bone protection – most common are the bisphosphonates.

Dr. Susan E. Brown asks if we really need drugs for our bones

Quite simply, my answer is no. In almost all cases, taking a prescription medication is not needed.

Prescription drugs known as bisphosphonates often do lead to initial increases in bone mineral density in those women taking them, but the osteoporosis story is much more complicated than how dense your bone appears on a bone density scan.

In many cases these medications don’t add any benefit in terms of fracture, and as we’ve been seeing lately, they may even hurt bone.

These drugs are Bisphosphonates and are difficult to explain if you’re not well versed in chemistry. Here’s the most simple explanation of bisphoshonates I can find : Development of bisphosphonates and that’s not light reading while you wait for the kettle to boil. Bisphosphonates are widely used for the treatment of bone metastases, and an increasing body of evidence suggests that these compounds provide benefit to breast cancer patients with secondary cancers in bone.

But not needed for bone health in women who do not have breast cancer.

Let’s look at a well known brand which is advertised for treatment and prevention of osteoporosis.

Fosomax

Fosamax is a bisphosphonate, a metabolic poison used to make chemical cleaners. A common use of this chemical is the manufacture of cleaners that remove soap scum from your bathtub.

Fosamax (alendronate) has become the world’s best-selling osteoporosis treatment. The drug is heavily advertised to doctors and women as a facture preventive.

Two studies, both funded by Merck, the manufacturer of Fosamax, showed virtually no change in bone density or bone growth after two years of testing. There is no evidence whatsoever that Fosamax prevents osteoporosis or fractures.

Fosamax, a poison, actually kills the osteoclasts. It is quite clear that if you kill these cells your bone will get denser. Four years later the bone actually becomes weaker even though it is more dense. Fosamax does not build any new bone.

Problems with Fosamax are extremely dangerous, widespread, and growing. One in 3 women taking Fosamax complain of upper gastrointentinal symptoms, abdominal pain, ulcers, and heartburn.

Merck’s own medical insert warns consumers not to lay down after taking Fosamax for fear Fosamax will burn a hole in the stomach or esophagus.

Nourish your body with basic nutrients.
Eat fresh fruits and vegetables, and try to avoid processed foods, white flours, and refined sugars.

Include more fruits, vegetables (especially root crops), nuts, and seeds in your diet.

Generate stronger bone with exercise.
Our bones respond to the demands we place on them. Any form of exercise can help halt bone loss through building muscle, and extensive strength training can build bone significantly as it builds muscle. Take more walks, enroll in a yoga class,generally get some more exercise in your life. Remember that our bodies were meant to move, and as we build muscle we build bone!

Prevent falls.
We can live for decades with osteoporosis, and never know it. One natural alternative to drug therapy is simply avoiding fracture by taking steps to prevent falls or diminishing their impact.

• Exercise to enhance your balance
• Make sure your house is safe – no loose cables or throw rugs
• Keep your house well lit so that you can spot any potential tripping hazards
• Wear well-fitting shoes with non-skid soles
• Walk slowly – don’t hurry
• Have your eyes checked!

Why the photo of Sally Field? Field was diagnosed with osteoporosis and is now heading an advertising campaign for a pharmaceutical company. I’m not advocating the drugs, I just like the picture of Sally.