As we move through life, our bones deserve as much attention as any other part of our body. Strengthening them today helps to prevent osteoporosis which is defined by Healthy Bones Australia as the condition of reduced bone strength that increases the risk of minimal trauma fracture. Often called the silent disease, our bones gradually reduce in density, making them fragile and hence more likely to break.
Did you know that more than two thirds of Australians over the age of 60 have osteoporosis or osteopenia? There’s a biological truth we can’t ignore – as we age, our risk of osteoporosis increases.
The good news? You can build stronger bones through targeted exercises and a balanced, nutritional diet.
Exercises for bone health
First things first, it’s important to consult with a medical professional to understand what works best for you and your body.
Weighted squats
Plant your feet firmly and embrace the squat! Add some weights to increase resistance, target your quads and glutes, and let your leg muscles work their magic.
Lunges with a twist
Lunges are your bone buddies. Spice things up by holding dumbbells in each hand while lunging. This exercise engages your hips and thighs, stimulating bone growth and proving that you’re the heroine of your story.
Plank it up
Planks aren’t just for sculpting your core, they engage your entire body – including your bones. This weight-bearing exercise defies gravity and reminds your bones that they have an important role to play in your life’s narrative.
Step-ups
Step up, quite literally, to the challenge! Find a platform or step, and let your legs climb to new heights. Your bones will thank you for the weight-bearing action that makes them stronger.
Resistance training
Grab those resistance bands and let your muscles pull, push, and resist. Resistance training is like whispering sweet encouragement to your bones, urging them to remain dense and sturdy.
Aim for at least three days of resistance training per week, with each session consisting of a mix of these exercises. Begin with 2-3 sets of 10-15 repetitions and gradually increase the intensity as you grow stronger. Remember, this is your journey – progress is personal, and every step counts.
Nutrition for bone health
Exercise is like a magical potion, but a balanced diet is the secret ingredient. Calcium and vitamin D are your bone’s best friends. Incorporate dairy products, leafy greens, fortified foods, and a little sunlight into your days to ensure your bones receive the nutrients they deserve.
Remember that you’re not just preventing osteoporosis, you’re taking control of your narrative, building a story of strength, resilience, and unwavering courage.
Ready to build strength that lasts a lifetime?
Join Fernwood today and take the first step toward stronger bones and a healthier you.
Every Fernwood membership includes access to premium group fitness classes, beautiful gym floors featuring the latest equipment, and so much more.
