Episode #147: "Bone Health & Osteoporosis Prevention with Karin Weinstein”
Have you ever thought about your bone health as a retirement account? Like a good financial plan, maintaining strong, healthy bones requires deposits over time to ensure stability in the future. In my latest podcast episode with Alison Heilig of Fit Bottomed Girls, we dive into the critical yet often overlooked topic of bone health and osteoporosis prevention.
Approximately half of adults aged 50 and older in the U.S. have low bone density, putting them at risk of fractures. Many women don’t think about their bone health until it becomes a problem, but the truth is, most of your lifetime bone density is established by your mid-20s. And for women approaching menopause, the stakes are even higher as declining estrogen levels make it harder to maintain bone density.
We discussed common myths, like the belief that walking, yoga, or Pilates alone are enough to build strong bones. While these are excellent activities for overall wellness, they don’t provide the specific mechanical stress needed to stimulate bone remodeling and strengthening.
Key Takeaways from the Podcast:
Bone Remodeling Basics: Bone is living tissue that constantly breaks down and rebuilds itself. This is a healthy, normal process, however in those with osteoporosis bone loss outpaces rebuilding, leading to brittleness and fragility fractures.
Strength Training Matters: To build and maintain bone density, you need progressive strength training—lifting heavier weights with fewer repetitions. This approach ensures mechanical stresses are high enough to have a positive effect on bone tissue.
Impact Training for Bone Health: Simple activities like foot stomps, heel drops, or multi-directional hopping are accessible ways to add impact to your routine. You don’t need to jump on high plyometric boxes—a few hops done daily can do wonders for your bones.
Functional Exercises: Incorporate moves like squats, deadlifts, staggered stances, and overhead presses. These not only strengthen bones but also improve balance, coordination, and functional independence.
The Importance of Progression: Start with light weights, focus on form, and gradually increase the intensity. Even if you’re new to strength training, you’re likely already lifting more than you think — consider how much your grocery bags or grandchildren weigh!
The Role of Nutrition: Pair your workouts with a balanced diet rich in calcium, vitamin D, protein, and other bone-friendly nutrients. Gut health also plays a surprising role in signaling bone remodeling.
Breaking the Low-Impact Exercise Myth
For decades, women’s fitness has emphasized low-impact exercise as a safer option for aging bodies. While low-impact activities have their place, avoiding all forms of impact might inadvertently worsen bone density issues. Appropriate, progressive impact training is essential for stimulating bone growth and maintaining resilience.
Why Bone Health is a Lifelong Investment
Your quality of life as you age depends on the strength of your bones. By focusing on bone health now, you’re setting yourself up for independence, confidence, and the ability to enjoy life without limitations. Even maintaining your current bone density is a win, as the natural trend is bone loss over time.
If you’re ready to take control of your bone health, check out my free osteoporosis webinar, where I delve deeper into the science and strategies behind building stronger bones. I also offer personalized one-on-one strength training programs tailored to women with osteopenia and osteoporosis or those looking to prevent it altogether.
Let’s make a deposit into your bone health bank today!
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