Osteo-cise Strengthens Bones and Reduces Pain

Aiea resident Jill Shirafuji was experiencing stiffness in her upper back that made it hard for her to sit at her desk. The pain from her herniated disk came on gradually, she recalled.

As it happened, the 38-year-old had a friend who was at risk for osteoporosis, a degenerative bone disease, and was taking an exercise class to help prevent the condition.

Shirafuji decided to join her friend at Kapi'olani Women's Center at Pali Momi's "Osteo-cise" class. The six-week series is taught by Bone Health Program exercise physiologist Marcie Nowack, a former University of Hawaii volleyball standout. Jill says it was one of the best decisions of her life.

After only a few exercise sessions, the back pain she had been experiencing for three years began to fade.

"I found I could do more things without my back bothering me," she says. "I can hold myself up better and sit at my desk longer."

Shirafuji continues to attend the class religiously, once a week, a real testament to the effectiveness of the class from a woman who previously didn't exercise much at all.

The Osteo-cise class is part of the Bone Health Program aimed at prevention and management of osteoporosis. The philosophy behind Osteo-cise is that not just muscles but also bones gain strength from exercise. Stronger midsection muscles also can take some of the pressure off the lower spine. Stretching improves muscle tone and circulation. And this can be accomplished without heavy lifting or an intense workout.

"As they get older, some women are afraid of breaking a bone, and they stop doing anything and become sedentary. That's the worst thing they can do," says Nowack.

Geared to beginners, the 45-minute low-impact regimen is one that anyone can handle. It involves a lot of gentle stretching and muscle-strengthening techniques.

Better posture, gait and balance, and reduced back pain are pleasant byproducts of this no-sweat conditioning. The techniques are so straightforward, said Shirafuji, that she does them on her own at home a couple of times a week. But she said she intends to stick with the classes because she enjoys the social aspect and is now enrolled in Osteo-cise II, conveniently located close to her home. Classes are typically small so Nowack can provide each participant with personal attention.

To register for the Osteo-cise class or to make an appointment for a bone density scan to see where you stand in regard to osteoporosis, call 535-7000.