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!

Cheers,

Coach Michelle

 

Facts & Guidelines taken from University of California, Berkeley Wellness Letter, Special Summer Issue 2017