Bone Density: Great Exercises to Strengthen Bones

An incredibly important factor in training seniors in the gym is taking into account the reduction in bone density and developing a suitable program for age related bone loss. If you're a trainer with senior clients or perhaps a senior looking at starting in the gym, it's important to understand the kind of exercises you should be incorporating into your routine.

So, let's talk about it!

What is bone density and why is it important?

Bone density is described as a measurement of the amount of minerals in your bones (1). Strong, healthy bones have a higher bone density and, thus, are at lower risk of fractures and breaks (2). As we age, our bone density decreases. This is especially prevalent in post-menopausal women (3). Without intervention and preventative methods, this progressive reduction in bone density can eventually lead to Osteopenia and Osteoporosis (4).

You may have heard your doctor mention the increased risk of Osteopenia and Osteoporosis. If so, they have probably advised you to be aware of your diet and to start weight bearing exercises. I get many clients come to me with questions about how they can train with their bone density in mind - which is great, because they are my favorite questions to answer! The key is weight bearing!

I want to share some of the great weight bearing exercises you can be doing at home or in the gym to improve your prognosis - keep reading to see what it's all about!

5 At Home Weight Bearing Exercises:

Brisk Walking:

Hiking

Brisk walking is described as walking at speeds of 5-7km per hour or around 100 steps per minutes.

The best ways to get your daily brisk can include:

• Finding a local park or trail

• Joining a walking group

• Walking along a beach for a harder workout

• Walking to and from work when possible

It is recommeneded that you get in at least 30 minutes per day of brisk walking for the best results!

Don't forget to stand up straight!

Skipping/Stamping Your Feet:

Skipping

Not only is skipping is an amazing way to increase physical fitness and VO2 Max it also has the benefits of increasing BMD.

• In only 8 weeks, as study has shown increases in BMD in the hip

• Skipping is also great for inceasing coordination and stability in the lower half of your boy

While skipping is amazing its not for everyone. Stamping your feet can be an incredible way of replicating the benefits of skipping while having an injury or unable to skip.

Garden Work:

Gardening

With the added benefits of having a beautiful garden, graden work is a great way to keep yourself fit and increase BMD.

Pulling weeds, Squating down, Lifting bags of compost, digging holes and mowing are some everyday things we like to do that can have great benefit on our bones and overall fitness

Wall Push Ups:

Wall Push up

I get all of my clients in my over 50's classes to do wall push-ups - they are the perfect weight bearing exercise for the upper body.

Most people usually think of the lower body when it comes to Osteoporosis and Osteopenia, however, it can also occur in the bones of the upper body.

Swimming is great for taking the load off, but you are essentially doing negative. Which does not necessarily help with bone density.

It's important to make sure what you're doing is enjoyable and sustainable. As bones don't get stronger over night it is important to make good habits and continue on with these exercises over long periods of time. Set yourself a goal and go after it!

If you're intrested in learning more send me a message to claim a plan or 2 free personal training sessions!