Wednesday, May 14

Exercise Helps Osteoporosis

creamsicle smoothie two glasses
Creamsicle Power Smoothie

Today's post is guest written by Exercise Blogga (Food Blogga's alter ego).

Good Morning! Did everybody have breakfast? Good.
Did everybody exercise? What? Why not? Don't you know:
  • Exercise reduces your risk of cardiovascular disease, high blood pressure, Type 2 diabetes, and several cancers.
  • Exercise helps you control your weight, improve your metabolism, and build muscle and bone strength to combat osteoporosis.
  • Exercise alleviates stress, builds self-esteem, and helps you get a better night's sleep.
  • Exercise will also make you look better in your bikini this summer. (Now have I got your attention?)
Exercise helps prevent osteoporosis (and helps maintain bone once you have the condition). According to the National Osteoporosis Foundation, the best exercise plan for building and maintaining bone mass and density is a combination of weight bearing exercise and resistance training.

Weight bearing exercise
refers to exercise in which your feet and legs are "bearing your weight," and your bones and muscles are working against gravity. Walking, jogging, and stair climbing are examples.

Resistance exercises refer to strength training such as Nautilus equipment or free weights (hand-held weights).

Of course, you should talk to your doctor before starting any exercise routine, especially if you have had bone fractures or have been diagnosed with osteoporosis.

For every positive reason to exercise, there are reasons not to, such as: I don't have the time, or I feel stupid going to a gym. Maybe I can help. I've been doing strength training and cardio 6 days a week at a gym for years now, and I love it. I didn't love it when I started, so here are my 7 personal tips for starting and maintaining a regular exercise program:
  1. Be realistic. You will fail if you set yourself up to fail. But you will succeed if you set achievable goals. Start slowly--perhaps 2-3 days a week.
  2. Be patient. Did you know it takes your brain about 3 weeks to develop a habit? That means if you can stick with an exercise plan for 3 weeks, the chances are pretty good you'll keep exercising.
  3. Select days and times you want to exercise and schedule it in just like you would any other important appointment.
  4. Resist giving in to the "I don't feel like exercising" feeling. Ask yourself, "What am I going to do instead?" If it isn't much better, then go work out, even it's just for 20 or 30 minutes.
  5. Do exercises you enjoy. If you hate running, then walk briskly. You'll be more likely to stick with it if you like it. Remember, however, that it's important to challenge your body with different exercises, so maybe 1 or 2 times a week, try something new like a spinning class or a few laps in the pool.
  6. Begin weight training with Nautilus equipment or free weights. Resistance training builds bone and muscle mass, makes you stronger, improves your metabolism, and helps burn fat even when you're not exercising.
    • If you're a gym newbie, then consider hiring a trainer for 4 or 5 sessions to teach you the basics (many gyms offer this free with membership).
    • Subscribe to a fitness magazine such as Women's Health or Muscle and Fitness, Hers.
    • Believe me when I tell you, ladies, "You won't bulk up." You'd have to work out several hours every day, eat nothing but egg whites and plain fish, and have enough testosterone to grow a beard. I swear.
7. Reward yourself when you reach a goal. Instead of treating yourself to food like ice cream which could un-do all of your hard work, consider buying a new workout outfit or CD you'd like to listen to while working out.

Eating well is an important part of any exercise plan, and protein drinks are a simple, healthy pre- or post-workout meal. Most protein smoothies are made with whey protein because it stimulates muscle growth and aids in recovery. If you're lactose-intolerant (like I am), then whey isn't an option since it's a by-proudct of cow's milk cheese.

soy milk

I use soy protein instead; it contains all nine essential amino acids making it a “complete protein," and helps meet your body’s needs in regards to building and maintaining muscle. Also, soy protein contains isoflavones which aid the body’s absorption of calcium into bones and has been linked to a decrease in osteoporosis.

Soy protein is easily digestible and virtually tasteless (though flavored varieties are available). It is widely available at health food stores and organic markets such as Whole Foods. So why not give it a try?

Want to send a calcium-rich entry to Beautiful Bones, my osteoporosis food event? Then click here for full details. And many thanks to all of you who have already submitted recipes. There is an inspiring array of calcium-rich breakfasts, main meals, and desserts, and every one is fabulous!

This refreshing smoothie will cool you right off after a hard work out.

Creamsicle Power Smoothie
Makes 1 serving
Print recipe only here.

1/2 cup soy milk** or skim milk
1/2 cup calcium-fortified orange juice
1/2 large banana
3 tablespoons soy protein powder
1 teaspoon sugar, Stevia, or Splenda
1/4 cup ice cubes

Place all ingredients in a blender and blend on high for 10-15 seconds until frothy. If you like it thinner, then simply add a little bit of water.

Of course, smoothies are endlessly versatile. So use any combination of milk, juice, yogurt, and/or fruit you prefer.

**I prefer both Organic Valley brand soy milk and Silk brand Soy Milk. Both are high in calcium and protein and taste great.

You might also like these dishes for a post-workout meal. They contain lean protein and complex carbs, which replenish your muscles after a hard workout.

Breakfast Egg Sandwich with Avocado and Chipotle-Mayo

Heuvos Rancheros with Salsa Verde

Swordfish with Pineapple-Mango Salsa

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sage said...

Umm... no I slept in this morning. :)

But that's because I ran 12 miles yesterday. Depending on the season and what race I'm training for, I run 20 to 60 miles a week, spread out over 5 days. I generally need two days off a week.

Yum, smoothie! I had one for bfast, too.

Asha said...

I lift 20lbs wts everyday for 10 mins!! :D
Shake looks yummy. I bought chocolate Soy milk for kids 2 weeks ago, they didn't like the taste, so back to regular fat free milk!:)

Melita said...

You are so right; I think in the past whenever I started exercising routine, my goals were unrealistic, and soon I would stop altogether (soon meaning the next day*Hahaha*).
Unfortunately, I am not into soy anything, but I do like smoothies. I would have to substitute the ingredients.
Great post!

Jeanne said...

You know yo-yo dieting? Well, I've nevr done that. But I have been a yo-yo-exerciser my whole life. Periods when I'm really good and do go regularly - and then periods where I do absolutley nothing. I'm in the middle of one now and really need to get out of it... My problem is finding something I really like doing. I think maybe my own exercise mix on an iPod would help too!

Swati said...

Its an ordeal for me each day to push myself to do some exercise .. lazy bones !!
The smoothie is great!!

Deeba PAB said...

You know what Susan, I'm just gonna shift into your blog! Won't bother you, will just sit on the side & take a little nibble now & then!!! YUM!!

Elly said...

I had something similar to huevos rancheros for breakfast this morning (eggs/egg whites, corn tortilla, salsa, black beans, light cheese) and it might be my new favorite breakfast. And I didn't work out yet today but I am after work! I did do my cardio and weight lifting for chest/triceps yesterday. Thanks for the accountability :)

Anonymous said...

Great tips! I truly believe that exercise is the closest thing we have to a "magic bullet" for health. Another tip is to take advantage of a few unexpected minutes here and there. For example, if you hit all the green lights and arrive 10 minutes early for an appointment, walk around the block instead of sitting in the waiting room reading trashy magazines. It adds up. I'm still thinking on what I'll send you for the event...

Anonymous said...

Bikini. haha!

MyKitchenInHalfCups said...

You are so good Susan and so right on the exercise. Yes soy finds it's way in to our meals and smoothies are one of my favorites.

Anonymous said...

Darn.... I was hoping your weren't going to mention the "E" word.... (imagine me rolling my eyes). I try to justify my sloth by healthy eating & a tight schedule. However, once Gabriella is in kindergarten this fall I'm hoping to actually use my gym membership. Thank you for the gentle nudge & great smoothie. We love soy milk here.

xoxox Amy

Anonymous said...

Susan, thanks for the gentle reminder about exercise and calcium. I have to admit, I don't really keep track of how much calcium I get. I just always assume that between my vitamins and leafy greens it's enough. Gotta pay more attention.

This smoothie looks really good and I love the taste of soymilk. I'll have to try it for breakfast soon.

Peter G | Souvlaki For The Soul said...

Great words of advice Susan. I too enjoy a post work out smoothie and prefer the non whey version.

Anonymous said...

Great post & I look forward to trying the smoothie recipe. Food for thought--when I was regularly drinking a soy-protein powder fortified morning shake (for over 2 years) my bone density actually increased. I stopped for a couple years & actually lost what I had gained. It could have been the soy--who knows? Also, I recommend getting your vitamin D level checked. Impacts calcium absorption-& most people are deficient, especially if you live in the north & use sunscreen.

Amy said...

Mm so my new year's resolution was to start exercising. Technically, I haven't broken the resolution if I haven't started it right? ;) I promise I'll start soon though! This creamsicle smoothie is right up my alley though.

Ivy said...

Excellent post with good advice. I don't work out but I walk an hour a day. I have an award for you.

Proud Italian Cook said...

I certainly need to heed your advice more, now that the weather is nice I need to get out and walk!! No excuses!! Coming home to your smoothie would be a good incentive. :)

Mike of Mike's Table said...

This is a good reminder for all of us. While my diet has improved since dramatically in the past two years, I still am missing the other half of the equation: exercise. I used to be great at starting...and stopping shortly thereafter. Thankfully, I don't have to worry about how I'll look in a bikini--no matter what, that simply would never be a good thing, lol.

Anonymous said...

Carrying heavy grocery bags is good exercise too ;)
Thanks for the tip in the brain needing 3 weeks to get into a habit. Will try it out!

Dana said...

I love this osteoperosis theme you have going on... My grandmother and aunt both have it, so I've been very concious about getting enough calcium in my diet and doing the proper things to prevent myself from getting it too. Thanks for the tips!

Valerie Harrison (bellini) said...

Thanks for all the great advice Susan on healthy eating and excercise. The shake looks like a Power Food to start your day:D

Pip said...

Yes yes yes, I do exercise, I swim three times a week, each time for an hour. Am I good? ;)

By the way, I have no problem with lactose but I like soy milk and I prefer it with cereals for breakfast. I love the vanilla flavorered! :P

Unknown said...

I keep pounding this into my clients' heads but sometimes they make me cringe....One the other hand the smmothie is gorgeous!

Terry at Blue Kitchen said...

A great post, Susan! So many reasons to exercise, and you hit lots of them here. Regarding just the weight control issue, we hear again and again that dieting alone doesn't work. Besides all the psychological reasons, there's a purely biological one: If you greatly reduce your caloric intake without exercising, you'll lose weight at first. But eventually, your body will decide that you're experiencing a famine and will reduce its requirements, so the weight loss will slow or even stop. A great survival mechanism, but not so good for weight loss. By combining exercise and sensible eating, you don't have to starve yourself--and your body won't jump into starvation mode.

David Hall said...

Hi Susan

Funny, I had this very conversation about the benefits of brekky and exercise today at a food show! So important. Great post - as always.


Anonymous said...

Hi Susan. Did I exercise this morning? Yes I did! In fact, if I don't, I feel like I haven't started for the rest of the day. Skipping is my thing - perfect weight bearing exercise! That and a few weights and I'm set. Of course, I eat breakfast too - miss a meal? You must be kidding!

Susan from Food Blogga said...

kotzebue-12 miles? Then you're good. :)

asha-Yay! I drink the plain or the vanilla, so I don't know about the chocolate.

medena-Substitutions are fine. Skim milk works too.

jeanne-I understand. I personally don't have an ipod, but lots of people at the gym love them.

swati-I'm glad you like it!

deeba-That's fine with me. :)

elly-I love heuvos rancheros--so easy and versatile. I'm so happy to hear it! :)

susan-That's a fantastic tip!


amy-Good luck this fall!

moriah-You're quite welcome. It's one of the best things we can do for ourselves, right?

peter-I don't know how I ever got by without smoothies.

healthy librarian-Thank you for sharing that info with me. You make a great point.

amy-You're funny. :)

ivy-Walking is great exercise, esp an hour every day! Keep it up!

marie-Aw, that's sweet of you to say.

mike-Apparently 3 weeks is key. Most people keep it up if they make it that long, so maybe give it another try? And no Speedos, OK? ;)

linda-You're so welcome!

dana-I really appreciate that!

val-It sure is!

pip-You're so good, you get a gold star. :)

helen-Ooh, thank you!

terry b-You are so right. It's a combination of eating well and exercising that helps keep the weight off and keep you healthy.

david-That's great!

helen-Woo-hoo! This is music to my ears. Maybe you should write my next exercise post! :)

Anonymous said...

Talk about exercising. I am so bad - since I started blogging 4 months ago, I gained so much weight:) cooking the yummie yums for my own blog and trying foods from other blogs. I am very bad about exercising. I start and go for only a couple of months, then I stop. But the good news is we just shed a lot of money on treadmill and it is arriving soon (glad it is home delivered), therefore, I have no excuse not to stay fit any more. Great post! Love your smoothie!

Unknown said...

Cool! I love exercising...I hope it balances out all the bad food i eat :)

Susan from Food Blogga said...

farida-That's wonderful that you're getting a treadmill! Best of luck with sticking with it (I know you will though). :)

rita-That's a good way of looking at it.

Brittany said...

You are always so inspiring! I'm on week 2 of my pilates routine, and once my tax return comes in the mail, I am investing in an eliptical trainer. I love that your food blog focuses on health as well. After baking all day at work and scrolling through my blogroll of pork belly and red velvet cake posts, it's so nice to click on food blogga and have my tummy growl for some fruit and feel the desire to get into spandex!!

Derek Corns said...

Exercise is so important! Especially if you feel as though you're at risk for osteoporosis. It's very crucial that those who don't exercise regularly and eat the healthiest get the nutrients they need to prevent osteoporosis from occuring. Calcium, strontium, and vitamin D are the most important nutrients to make sure you're getting every day. You can find additional information on osteoporosis over at the Dietary Supplement Information Bureau page on osteoporosis. We are a not-for-profit, non-commercial site dedicated to providing accurate, science-based information on dietary supplements.



Dietary Supplement Information Bureau

NĂºria said...

Thanks for sharing all the excersise tips Susan! Exersice is good ALWAYS even if I don't have Osteoporosis... but the truth is that I spend too many hours seating and blogging :/. Do you know what is my daily exercise? Cooking and moving around my kitchen; shooping for food and going to the market... everything is food related :D

Susan from Food Blogga said...

brittany-That is so generous of you to say! I love the elliptical; hope you do too!

derek-Thank you.

nuria-You're right; it is always good.

Katie Zeller said...

I started exercising over 20 years ago - to combat a rather rare disorder called exercise-induced anaphylaxis.
I thought I could build up an imunity of sorts... didn't work, but I definitely have the habit. When I miss a day (which is rare), it really irritates me. I do need to be better about the weight training... that tends to get pushed aside when I super busy...

Deborah Dowd said...

This smootie sounds like a great way to start the day in these dog days of summer! Soy protein is also great for those of us undergoing menopause-helps with some of the symptoms!

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