Hey Ladies!  I’m so excited just to be here today, talking to you and sharing with you!  I know it sounds goofy, but just being with like-minded people to share and talk about bettering our health makes me all giddy inside! LOL!  I know it’s weird that talking about osteoporosis is making me all excited, (haha), but it’s more than that. I’m a lover of all things health, but I’m also a lover of seeing YOU healthy, too!  I want you to be healthy!  I want you to feel better!  I want you to be able to play with your kids or grandkids or go for a hike with your hubby. And if you’re not your healthiest or if you’re shackled by your weight or poor health, you are not able to live your life to its fullest…..and that makes me sad.

Ok…so moving on.  Let’s do talk about your bone health ok?  Just like any most diseases, you are not destined to have osteoporosis just because a) you’re a woman over 40, or b) just because your parents do or did.  And again, just like most diseases, osteoporosis can in most cases be prevented.


Strength training to reduce your risk of osteoporosis_teamsamfitness

You all probably already know what osteoporosis is but it’s a disease of the bone where the bones become weak and brittle.

[Tweet “Are you over 40 and at risk for osteoporosis? Grab these tips to help you have strong bones.”]

Let’s look at some osteoporosis facts:

  • Osteoporosis can’t be cured.  (This is scary…once the bones are damaged then that’s it…)
  • More than 54 million Americans suffer from osteoporosis (according to the nof.org).
  • Ages affected are 41-60+ and greater in females.
  • It’s typically chronic or life-long.
  • Lastly, there are usually no symptoms until a bone actually breaks….again, scary.

Are you at risk?  Common risk factors include:

  • Female, Over 50, Menopause  (enough said?!)
  • Inactive lifestyle
  • Smoking
  • Inadequate intake of calcium and vitamin d
  • There are also several other medicines that can reduce your bone density and increase your risk.

How to reduce your risk of low bone density and developing osteoporosis:

  • Exercise!  You knew I would list this first!  Did you know strength training is the number 1 way to reduce your risk??  That’s huge my sisters!
  • Simple, bodyweight exercises drastically improve your bone strength and reduce your risk of breaks! Start with bodyweight > progress to adding resistance such as dumbbells or milk jugs > and flexibility or stretching!  Hola!  It’s like the holy trinity of osteoporosis prevention!
  • Increase your calcium and vitamin D.  Calcium doesn’t necessarily have to be in the form of milk or dairy (because I don’t eat either).  I personally take Isotonix brand vitamins because of its very quick absorption and the Isotonix brand doesn’t cause stomach upset like most calcium tablets do.
  • Get fresh air and sunshine….aka vitamin D.  In other words, get off the couch and out from in front of the computer, your phone and the television!

Here are a few exercises that will you give a great start to building and strengthening strong bones!

Squats:  Lead with your butt and do not let your knees go beyond your toes–use a chair if necessary.

[youtube width=”625″ height=”544″]https://youtu.be/qb9PsYWjWC0[/youtube]

Static Lunges:  Using a chair if necessary–lead with your back leg taking it at a 90 deg angle.

[youtube width=”625″ height=”544″]https://youtu.be/760cZqTYmH0[/youtube]

Pushups:  Pushups work the entire body…not just your upper body and arms.  Keep your booty, legs tight and core tight and lead with your chest.  Elevate yourself on a chair or even the wall to make it easier.

[youtube width=”625″ height=”544″]https://youtu.be/We92Cr1N0OI[/youtube]

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