Fall is on its way…which makes me think of Halloween…and skeletons…and bone density!!
Bone health is something we all should be thinking about…and don’t wait until you have osteoporosis!
Fact: Your bone density begins to decline when you’re in your 30’s.
Fact: Age-related bone loss averages around 0.5 to 1% per year with those rates doubling for women during & around menopause.
Fact: About 50% of all white women & 20% of all white men will have an osteoporosis-related fracture in their lifetime (African Americans have lower rates of osteoporosis).
Fact: 3/4 of osteoporosis-related fractures occur after age 75 & many occur w/ minimal or no trauma or impact.
So, how do we keep our skeletons in tip-top shape?
The #1 way to offset age-related bone loss is weight-bearing exercise! Here are a few guidelines.
Best for Bones: High impact weight-bearing activities like weight training, running, tennis
Good for Bones: Low impact weight-bearing activities like brisk walking, cardio machines
Least Beneficial for Bones: Non-impact not weight-bearing activities like swimming, cycling, yoga
If you’d like a time-efficient way to train both your bones & your cardiovascular system, weight training is your answer! With a well-designed program, you can sufficiently load those bones AND your heart & lungs enough to encourage beneficial changes throughout the whole body. All it takes is 3 weight sessions per week. If you need help designing the best program for you, let me know!
Facts & Guidelines taken from University of California, Berkeley Wellness Letter, Special Summer Issue 2017