It’s vitally important to keep your skeleton strong for your health… and safety!
Bone mass peaks in our early 20s.
Then our continued bone loss is a normal part of aging. We lose bone mineral density (often referred to as BMD).
You may have heard of osteopenia, the onset of bone loss, but osteoporosis is a disease where bones become thin, weak and prone to break. It’s serious and sometimes leads to broken wrists, arms, legs or hips.
So, what can YOU do as you are aging gracefully?
70% of Americans don’t get enough physical activity and 50% are considered deficient in Vitamin D. Both of these can contribute to a rapid BMD loss.
You might hear that walking is great for our health. It IS good for our health in many ways, however, it has limited effects on rebuilding bone.
High-impact training and resistance training DO help to maintain and even improve BMD.
Consider the following…
You are at higher risk for BMD loss if you:
- Are over 50
- Are female
- Are post-menopausal
- Have family history of osteoporosis
- Are small boned and thin
- Have already lost height
This list of things you can do may be helpful for you to build healthier and stronger bones:
- Eat healthy foods, specifically canned salmon and leafy green veggies
- Get regular exercise
- Don’t smoke
- Limit alcohol consumption
- Take strength and balance classes
- Do high-impact exercises – hopping, skipping or jumping
- Include resistance training regularly
As a Health Coach, Teacher and Wellness Advocate, are you wondering what I do for MY bone health?
For one thing, I teach Strength & Balance classes four times a week so I’m reaping the same benefits as my students. The class includes some impact exercises, cardio and strength training. I suggest that everyone find a class like this because it also adds in a social element that you can’t get when you work out alone!
Additionally, I go to the local gym and use heavier weights and do more cardio on the weekends.
And one more thing… I bounce on my mini trampoline for at least one song every morning. It helps me get going, my muscles get warmed up and I feel ready to conquer the day!
Tell me what YOU are doing to maintain or build YOUR bone health?
Share your activities in the comments below!