Strong Bones - Never Too Late and Never Too Early


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Strong bones are very important if we want to stay active as we age. However, we rarely think about it until we get a warning from the doctor that our bones are losing density. Then we panic and suddenly start exercising more and drinking more milk. But is this the best approach?


The good news about bone strength is that you can build it up at any age, so it’s never too late to get started. It’s also never too early to get started. Although growth stops sometime in the teenage years, you can still increase peak bone mass in your 20’s with proper diet and exercise. And the higher that mass is, the better off you’ll be later in life. You can also slow down the loss of bone density throughout life and even build strength at any point. Keeping your bones healthy throughout your life will make it that much easier to have healthy bones as you age. So, the moral is that it’s never too early to start exercising and eating right, but it’s never too later either. 


For fitness you’ll want to do:


 * resistance training with weights, bands or your own body weight

 * exercises for good posture

 * balance exercises

 * impact exercises like running or jumping


If you’re like me and many other women of a certain age, you very likely have lost some bone density in your spine and hips. Recently, I decided to be more intentional in my exercises to strengthen those areas. 


There are many great postures I teach in my PraiseMoves classes that work on hip, back and spine strength as well as balance. 


The Angel:


and Lamed (Hebrew Letter meaning Tongue):

You can also strengthen your spine with Threefold Cord:


and Fountain:



My goal is to put together some PraiseMoves workouts for OsteoHealth that combine postures that target trouble areas with weights.  I haven’t yet decided if I’ll try to make a video or a series of photos. I’ll keep you posted.


In the meantime, check out these great videos I found by Michelle Kenway in Australia. They’re my favorites (and not just because of the great accent)!


Osteoporosis Exercises for Hip Strengthening 


  

and


Osteoporosis Exercises for Spine Strength and Posture



The most important thing to remember about weight training for bone (and muscle) strength is to add weights that challenge you without hurting you. Studies show that doing 2 sets with 8 repetitions for each exercise is adequate, as long as you can barely finish. If it’s too easy, you don’t have enough weight. Everyone is starting from a different fitness level, so there’s no correct amount of weight. You must decide where to start then increase gradually as you’re able. And of course, always check with your doctor before beginning a new exercise regimen. 


Practice good posture daily, even when you’re not doing specific exercises. Periodically stand in the Mt. Zion posture (from PraiseMoves) and focus on your correct body alignment and breath. Memorize the scripture and meditate upon it as well. Read my full instructions here. Scroll down on that page to see other postures, and check out www.praisemoves.com.


Don’t forget to add a run or brisk walk every other day, alternating with strength and balance training. 


You can start building strong bones at age 20, 40, 60 or 80! It’s never too late or too early! And, remember that men lose bone mass too, so this is not a women’s-only problem.


Below are some good resources to learn more about bone health:


http://www.betterbones.com/betterbody/adultsbones.aspx

https://www.pelvicexercises.com.au/

https://www.womentowomen.com/bone-health/how-bones-are-built-and-lost/



© Bobbi Mullins 2011, All rights reserved. FOOD FITNESS FAITH™