Reversing Bone Loss

👻Happy Halloween! 🎃

Bone loss can be downright frightful! In fact, for women over 50, there is a 50% chance that they will suffer a broken bone because of Osteoporosis. In men, there is a 25% chance. That number increases as we become postmenopausal. Boo!

This is a key reason to fight against age-related bone loss with strength training. In fact, physical activity/exercise is one of the key modifiable lifestyle factors that can influence the development of peak bone mass. We can fight back!!

What about walking you ask? Although walking is often suggested to help build bones, studies show that by itself it has a limited effect. But if walking is combined with impact and resistance training, walking can help maintain BMD (bone mineral density).

What type of training is the most effective? Progressive resistance training is the type that is most widely studied for preserving BMD. It has proven to be the most effective way to increase BMD in women and maintain BMD in men.

If you have osteoporosis or osteopenia it is wise to consult with your physician before beginning any new exercise program. It is also important to minimize risk while maximizing benefits. I like to start with body weight. By avoiding machines we engage more muscle so that we become stronger and more functional.

Today I am sharing 3 simple, but effective movements for strengthening. They can be done almost anywhere. All can be progressed by adding weight or decreasing stabilization.

As usual, all movement should be pain-free, please stop exercise if pain develops.

Squat

The squat is a very functional movement.

• Initiate the movement by reaching back with the hips, rather than forward with the knees.
• I do these at a bench or chair. Reach the hips back to sit, tap and then stand.
• Increase the load by using a single leg.
• Do two sets of 8-12 reps

Push-Up

The push-up can be done on a wall, bench, or stone wall as I demonstrate.

• Find the plank position with the hands under the shoulders, bracing the core.
• Lower the body to 90% at the elbows, then push away and repeat.
• Increase the load by using a single leg

Step-Up

I chose a medium-high step here. But you can go higher or lower depending on your ability.

• Place the foot on the edge of a step, with weight towards the heel and step up                                                extending legs and working butt.
• Bring the other foot up and then step back with same foot you started with.
• Repeat with the other leg.
• An increased load here would be a step or tap back and push up with the leg.
• Also, weight can be held in one or both hands to increase the load.

 What is your favorite bodyweight exercise and your favorite place to do it? Leave us a comment below…