Dr. Susan Brown of the Center for Better Bones talks about how bone health, exercise and happiness are interconnected in deep and meaningful ways.

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Transcription:
hi everyone this is Susan brown director
of the center for better bones
and the better bones foundation and I'm
really happy to be with you again today
to talk just a little bit on our
Facebook live session about exercise you
know exercise is one of my favorite
topics and partly that's because I love
exercise so much because I feel so good
when I do it but also because exercise
is one of the really underutilized very
powerful modalities to build and
maintain bone health for example some of
you might remember the study I reported
on from the Mayo Clinic where they had
women women who had already fractured
their spine do exercises where they laid
down and lift up their chest kind of
like the yoga Cobra posture but not
lifting the chest as much if you don't
remember the study you can go back and
look through my blogs and you'll find it
they lay down lift up their chest and
eventually they have them wear little
weight packs on their chest we under
backs I mean to say we often have people
use the weighted vest when they do this
exercise these women who had already
fractured did this exercise two years
just a few minutes a day the vast
majority of those women never fractured
again even as long as seven years later
when they studied them just goes to show
you you build the like for example you
build the muscles around the spine those
muscles that go up and down the spine
those back extensor muscles right up and
down the spine and you will build the
density of the spine and prevent
fractures really help to prevent
fractures the other interesting case is
looking at menopausal bone loss you know
the where you really see the benefits of
exercise
the average woman loses 10% of her bone
mass in those first few years before the
last period the first three or four till
the first five after the average woman
in that span loses 10% I see in my
office many women losing 20% of their
bone mass and I'm always looking to see
who loses least bone during menopause
during the
menopausal transition and the one woman
I saw who didn't lose any bone was a
woman who taught yoga and she gave like
two or three classes every day she was
constantly doing exercise that had the
muscles and the tendons pulling on the
bone because remember in exercise one of
the major impacts is that there is a
tugging on the bone from the tendon and
that actually causes the bone to bend a
little and that actually sends a signal
to build new bone so it's very
interesting at any stage of life they've
taken 70 80 90 year olds in wheelchairs
and have them doing weights and they
were actually able to build bone so
exercise is my favorite modality I'm
happy to talk about it love to talk
about it in fact we have an exercise DVD
that you might have seen you should all
use it do it but the study I'm reporting
on today is a study that looked at the
question of wellbeing of happiness of
how much exercise do you need to do to
have a higher level of psychological
wellbeing that is a higher level of
happiness many of you could probably
already answer this question because
you've noticed yourself in your own
daily life but what this study found was
number one as you'd expect that
sedentary people were more depressed had
a less level of wellbeing and this is
self identified wellbeing but they
reported not feeling as happy as well
off the sedentary people first had the
lowest ranking then the people who did
rather light intensity exercise right
away there was a higher level of
psychological wellbeing and less
depression when you moved up to a more
moderate level of intensity exercise
more exercise a day a little more