How To Build Strong Bones

I don’t think I’ve ever talked about this before.

I tend to focus on muscles, joints, & fascia so you can have better mobility & posture, but Strong Bones form the foundation to every move you make.

Our soft tissue has to attach to something. Right?

We’ve got 206 bones in our bodies. 

Bones can get weaker (less dense) as we age making them more prone to break.

Hormone changes in both women (lower estrogen) and men (dropping testosterone) as well as inactivity play a role in bone loss.

Osteopenia is a warning sign that you may develop Osteoporosis which is a disease where more bone is broken down than replaced leaving your bones brittle and weak. 

Both put you at risk for fractures especially in the spine, hips, and wrists.

What can you do about it?

BONE workouts.

How?

Exercise is #1 way to prevent or possible reverse bone loss!

Not just any kind of exercise helps you have Strong Bones.

Resistance Training is key.

Bones get stronger when stressed as it triggers them to lay down more bone. 

Resistance of your bones against gravity during weight bearing activities like a push up or plank will help them get stronger.

If you've ever recovered from a leg fracture, it's the reason we have you gradually put more and more weight on it when walking to help the bone heal around the break.

Resistance of your muscles pulling on the bone when you do strength training with weights will as well.

4 TYPES OF RESISTANCE TRAINING FOR STRONG BONES:

1. Strength training with free weights or machines
2. Workouts with resistance bands
3. Body weight exercises- pushups, planks, squats, Yoga, Pilates exercises
4. Water sports that require paddling as the water creates resistance

One thing I love about Pilates equipment, especially the Reformer, is that the springs provide resistance and Pilates is full body weight exercises. All good for your bones (& muscles) yet gentle on your joints.

PRO TIP: Try wearing a weighted vest during your daily activities or cardio workouts to help strengthen your spine. Ankle and wrist weights for the extremities. 

More Tips for Strong Bones:

• Diet rich in Calcium, Vitamin D, and Omega 3’s- dark green vegetables (kale and broccoli), low fat or fat free dairy products, sardines, salmon, tuna, egg yolks, and fortified foods (milk, cereal, orange juice)
• Avoid > 2 drinks of alcohol per day
• Stop Smoking
• Weight bearing activities like jogging, running, dancing, stair climbing are beneficial to bones (can help more with spine and lower body strength)
• Tai Chi and Water Aerobics are full body workouts and gentle forms of strength training

​BONUS: Resistance training not only builds Strong Bones but improves your overall strength, balance, and posture which helps prevent falls. Falls are number one cause of broken hips which increase the risk of death in the elderly population.

Good Form is essential when doing any strength training especially if you already have some signs of bone loss.

Always go slow and consult your physician before you start a new exercise program. If you’ve been diagnosed with Osteopenia or Osteoporosis, consult with a health professional to help you develop a strength training program, so you don’t injure yourself.

OVER TO YOU:

Do a Bone Check Up.

What do you need to add to help your bones stay Strong & Healthy?

If you're not sure, start with adding some Resistance Training 2-3 times a week to give your bones a good workout.

P.S. Ready to be active & agile at any age? ​Download your FREE Relaxed Body Toolkit to get started here.