Weight training
Start light weights.
Example: Weight you feel comfortable with to do 4 sets of 10 reps. Last two reps a little tough. When that gets easy move the amount up to the same reps and sets.
@gravity3
Here is what AI responded with as suggestions:
“Building bone density through exercise is essential for maintaining strong bones and preventing conditions like osteoporosis. Here are some key points regarding the types of exercise that can help build bone, along with recommendations on frequency and intensity:
Types of Exercise for Bone Health
Weight-Bearing Exercises: These exercises force you to work against gravity and are particularly effective for building bone density. Examples include:
Walking
Jogging or running
Dancing
Hiking
Climbing stairs
Resistance Training: Lifting weights or using resistance bands can help strengthen bones and muscles. Focus on:
Free weights (dumbbells, barbells)
Weight machines
Bodyweight exercises (push-ups, squats, lunges)
High-Impact Activities: These can be beneficial for building bone density, especially in younger individuals. Examples include:
Jumping rope
Basketball
Aerobics
Balance and Flexibility Exercises: While these may not directly build bone density, they help prevent falls and fractures. Examples include:
Tai Chi
Yoga
Pilates
Recommendations for Exercise
Frequency: Aim for at least 30 minutes of weight-bearing exercise most days of the week. This can be broken down into shorter sessions if needed.
Intensity: Incorporate a mix of moderate to vigorous intensity exercises. For resistance training, aim for 2-3 sessions per week, targeting all major muscle groups.
Progression: Gradually increase the intensity, duration, and frequency of your workouts as your fitness level improves.
Additional Considerations
Consult a Professional: If you have existing health conditions or concerns about bone health, consider consulting a healthcare provider or a physical therapist for personalized exercise recommendations.
Nutrition: Ensure you are getting adequate calcium and vitamin D in your diet, as these nutrients are crucial for bone health.
Hydration: Stay hydrated, especially during exercise, to support overall health.
Conclusion
Incorporating a variety of weight-bearing and resistance exercises into your routine can significantly contribute to building and maintaining bone density. Consistency is key, so find activities you enjoy to help you stay motivated.”
@gravity3
Here is what AI responded with as suggestions:
“Building bone density through exercise is essential for maintaining strong bones and preventing conditions like osteoporosis. Here are some key points regarding the types of exercise that can help build bone, along with recommendations on frequency and intensity:
Types of Exercise for Bone Health
Weight-Bearing Exercises: These exercises force you to work against gravity and are particularly effective for building bone density. Examples include:
Walking
Jogging or running
Dancing
Hiking
Climbing stairs
Resistance Training: Lifting weights or using resistance bands can help strengthen bones and muscles. Focus on:
Free weights (dumbbells, barbells)
Weight machines
Bodyweight exercises (push-ups, squats, lunges)
High-Impact Activities: These can be beneficial for building bone density, especially in younger individuals. Examples include:
Jumping rope
Basketball
Aerobics
Balance and Flexibility Exercises: While these may not directly build bone density, they help prevent falls and fractures. Examples include:
Tai Chi
Yoga
Pilates
Recommendations for Exercise
Frequency: Aim for at least 30 minutes of weight-bearing exercise most days of the week. This can be broken down into shorter sessions if needed.
Intensity: Incorporate a mix of moderate to vigorous intensity exercises. For resistance training, aim for 2-3 sessions per week, targeting all major muscle groups.
Progression: Gradually increase the intensity, duration, and frequency of your workouts as your fitness level improves.
Additional Considerations
Consult a Professional: If you have existing health conditions or concerns about bone health, consider consulting a healthcare provider or a physical therapist for personalized exercise recommendations.
Nutrition: Ensure you are getting adequate calcium and vitamin D in your diet, as these nutrients are crucial for bone health.
Hydration: Stay hydrated, especially during exercise, to support overall health.
Conclusion
Incorporating a variety of weight-bearing and resistance exercises into your routine can significantly contribute to building and maintaining bone density. Consistency is key, so find activities you enjoy to help you stay motivated.”
Thank you. However I am not an AI fan. I hope that the melioguide.com info is helpful. She has 40 years of experience in P T working with people who have osteoporosis.
Thank you. However I am not an AI fan. I hope that the melioguide.com info is helpful. She has 40 years of experience in P T working with people who have osteoporosis.
@gravity3
Understand many are not comfortable with AI but it helps consolidate large amounts of information out there. Humans still need to review everything using their own brains and make decisions with their medical providers. Each medical provider is human and has limitations and even make mistakes so more information to compare and contrast is my preference. I don’t like to “put all of my eggs in one basket” and rely on only one person. I like to ask my provider questions. Some like questions and some don’t. I want to avoid those that do not allow questions from patients.
Thank you. However I am not an AI fan. I hope that the melioguide.com info is helpful. She has 40 years of experience in P T working with people who have osteoporosis.
@gravity3
P.S. The site does seem to be good and comprehensive. A good one stop shop for information on building bone strength for those with osteoporosis.
@gravity3
Here is what AI responded with as suggestions:
“Building bone density through exercise is essential for maintaining strong bones and preventing conditions like osteoporosis. Here are some key points regarding the types of exercise that can help build bone, along with recommendations on frequency and intensity:
Types of Exercise for Bone Health
Weight-Bearing Exercises: These exercises force you to work against gravity and are particularly effective for building bone density. Examples include:
Walking
Jogging or running
Dancing
Hiking
Climbing stairs
Resistance Training: Lifting weights or using resistance bands can help strengthen bones and muscles. Focus on:
Free weights (dumbbells, barbells)
Weight machines
Bodyweight exercises (push-ups, squats, lunges)
High-Impact Activities: These can be beneficial for building bone density, especially in younger individuals. Examples include:
Jumping rope
Basketball
Aerobics
Balance and Flexibility Exercises: While these may not directly build bone density, they help prevent falls and fractures. Examples include:
Tai Chi
Yoga
Pilates
Recommendations for Exercise
Frequency: Aim for at least 30 minutes of weight-bearing exercise most days of the week. This can be broken down into shorter sessions if needed.
Intensity: Incorporate a mix of moderate to vigorous intensity exercises. For resistance training, aim for 2-3 sessions per week, targeting all major muscle groups.
Progression: Gradually increase the intensity, duration, and frequency of your workouts as your fitness level improves.
Additional Considerations
Consult a Professional: If you have existing health conditions or concerns about bone health, consider consulting a healthcare provider or a physical therapist for personalized exercise recommendations.
Nutrition: Ensure you are getting adequate calcium and vitamin D in your diet, as these nutrients are crucial for bone health.
Hydration: Stay hydrated, especially during exercise, to support overall health.
Conclusion
Incorporating a variety of weight-bearing and resistance exercises into your routine can significantly contribute to building and maintaining bone density. Consistency is key, so find activities you enjoy to help you stay motivated.”
@missey
You may not be able to build extra bone making bones longer but you can build and maintain strong bones working with what you already have.
AI suggests we can build stronger bones over 50 (summary of what’s out on the internet):
“ Yes, it is possible to build stronger bones after the age of 50. While bone density naturally decreases with age, there are several effective strategies to help improve bone health and strength:
1. Nutrition
Calcium: Ensure adequate calcium intake through dairy products, leafy greens, nuts, and fortified foods. The recommended daily intake for adults over 50 is about 1,200 mg.
Vitamin D: This vitamin is crucial for calcium absorption. Sun exposure, fatty fish, fortified foods, and supplements can help maintain adequate levels. Aim for 800 to 1,000 IU per day.
Protein: Consuming enough protein is important for bone health. Include lean meats, fish, eggs, dairy, legumes, and nuts in your diet.
2. Exercise
Weight-Bearing Exercises: Activities like walking, jogging, dancing, and hiking help stimulate bone formation.
Strength Training: Lifting weights or using resistance bands can increase bone density and muscle strength.
Balance and Flexibility: Exercises like yoga and tai chi can improve balance and reduce the risk of falls, which is important for preventing fractures.
3. Lifestyle Choices
Avoid Smoking: Smoking is detrimental to bone health and can lead to increased bone loss.
Limit Alcohol: Excessive alcohol consumption can interfere with calcium balance and bone formation. Moderation is key.
4. Regular Check-ups
Bone Density Tests: Regular screenings can help monitor bone health and assess the risk of osteoporosis.
Consult Healthcare Providers: Discuss any concerns about bone health with a doctor, who may recommend supplements or medications if necessary.
5. Consider Supplements
If dietary intake is insufficient, calcium and vitamin D supplements can be beneficial. Always consult a healthcare provider before starting any new supplements.
Conclusion
By focusing on a balanced diet, regular exercise, and healthy lifestyle choices, individuals over 50 can improve their bone strength and overall health. It's never too late to start taking steps toward better bone health.”
@missey
I do agree that it is best to build bones through diet/exercise when young/teen and young adult years. That lays the foundation for what you’ll have to work with later in life. Many women do not consume enough dairy/calcium or get enough vitamin D in their diets and may not do enough weight bearing exercise when young. If they smoke/drink/do drugs, bone building and health is not optimal in younger years. I believe many women suffer osteoporosis as a result later in life.
Dr. Lisa Moore, DPT has many free osteoporosis workouts on You tube. She also has a Facebook support group called Brick House Bones. I have found her workouts to be very helpful. She also has a website dr.lisamooredpt.com
I am an exercise physiologist and worked with diverse populations over the years.
Maintaining and increasing bone strength and health involves having a lifestyle geared towards meeting your nutrition needs as well as your physical needs for MOVEMENT.
Getting the right nutrition which means you do need to eat is vital to maintaining bone and improving support structures such as muscles, tendons, and ligaments.
Physical activity can be personal. What are you able to do? What are you able to start doing, even if it involves a bit of a challenge?
Lifting weights follows being able to lift body weight. You don't have to jump into a weight set when your own body is a necessary amount of weight to navigate with.
Get your starting point, seek out a support network and get started.
Connect
Connect
Like
Helpful
Hug
Weight training
Start light weights.
Example: Weight you feel comfortable with to do 4 sets of 10 reps. Last two reps a little tough. When that gets easy move the amount up to the same reps and sets.
-
Like -
Helpful -
Hug
4 Reactions@gravity3
Here is what AI responded with as suggestions:
“Building bone density through exercise is essential for maintaining strong bones and preventing conditions like osteoporosis. Here are some key points regarding the types of exercise that can help build bone, along with recommendations on frequency and intensity:
Types of Exercise for Bone Health
Weight-Bearing Exercises: These exercises force you to work against gravity and are particularly effective for building bone density. Examples include:
Walking
Jogging or running
Dancing
Hiking
Climbing stairs
Resistance Training: Lifting weights or using resistance bands can help strengthen bones and muscles. Focus on:
Free weights (dumbbells, barbells)
Weight machines
Bodyweight exercises (push-ups, squats, lunges)
High-Impact Activities: These can be beneficial for building bone density, especially in younger individuals. Examples include:
Jumping rope
Basketball
Aerobics
Balance and Flexibility Exercises: While these may not directly build bone density, they help prevent falls and fractures. Examples include:
Tai Chi
Yoga
Pilates
Recommendations for Exercise
Frequency: Aim for at least 30 minutes of weight-bearing exercise most days of the week. This can be broken down into shorter sessions if needed.
Intensity: Incorporate a mix of moderate to vigorous intensity exercises. For resistance training, aim for 2-3 sessions per week, targeting all major muscle groups.
Progression: Gradually increase the intensity, duration, and frequency of your workouts as your fitness level improves.
Additional Considerations
Consult a Professional: If you have existing health conditions or concerns about bone health, consider consulting a healthcare provider or a physical therapist for personalized exercise recommendations.
Nutrition: Ensure you are getting adequate calcium and vitamin D in your diet, as these nutrients are crucial for bone health.
Hydration: Stay hydrated, especially during exercise, to support overall health.
Conclusion
Incorporating a variety of weight-bearing and resistance exercises into your routine can significantly contribute to building and maintaining bone density. Consistency is key, so find activities you enjoy to help you stay motivated.”
-
Like -
Helpful -
Hug
3 ReactionsThank you. However I am not an AI fan. I hope that the melioguide.com info is helpful. She has 40 years of experience in P T working with people who have osteoporosis.
-
Like -
Helpful -
Hug
1 Reaction@gravity3
Understand many are not comfortable with AI but it helps consolidate large amounts of information out there. Humans still need to review everything using their own brains and make decisions with their medical providers. Each medical provider is human and has limitations and even make mistakes so more information to compare and contrast is my preference. I don’t like to “put all of my eggs in one basket” and rely on only one person. I like to ask my provider questions. Some like questions and some don’t. I want to avoid those that do not allow questions from patients.
-
Like -
Helpful -
Hug
1 Reaction@gravity3
P.S. The site does seem to be good and comprehensive. A good one stop shop for information on building bone strength for those with osteoporosis.
My understanding was you cannot build bone after a certain age you can only maintain it!
@missey
You may not be able to build extra bone making bones longer but you can build and maintain strong bones working with what you already have.
AI suggests we can build stronger bones over 50 (summary of what’s out on the internet):
“ Yes, it is possible to build stronger bones after the age of 50. While bone density naturally decreases with age, there are several effective strategies to help improve bone health and strength:
1. Nutrition
Calcium: Ensure adequate calcium intake through dairy products, leafy greens, nuts, and fortified foods. The recommended daily intake for adults over 50 is about 1,200 mg.
Vitamin D: This vitamin is crucial for calcium absorption. Sun exposure, fatty fish, fortified foods, and supplements can help maintain adequate levels. Aim for 800 to 1,000 IU per day.
Protein: Consuming enough protein is important for bone health. Include lean meats, fish, eggs, dairy, legumes, and nuts in your diet.
2. Exercise
Weight-Bearing Exercises: Activities like walking, jogging, dancing, and hiking help stimulate bone formation.
Strength Training: Lifting weights or using resistance bands can increase bone density and muscle strength.
Balance and Flexibility: Exercises like yoga and tai chi can improve balance and reduce the risk of falls, which is important for preventing fractures.
3. Lifestyle Choices
Avoid Smoking: Smoking is detrimental to bone health and can lead to increased bone loss.
Limit Alcohol: Excessive alcohol consumption can interfere with calcium balance and bone formation. Moderation is key.
4. Regular Check-ups
Bone Density Tests: Regular screenings can help monitor bone health and assess the risk of osteoporosis.
Consult Healthcare Providers: Discuss any concerns about bone health with a doctor, who may recommend supplements or medications if necessary.
5. Consider Supplements
If dietary intake is insufficient, calcium and vitamin D supplements can be beneficial. Always consult a healthcare provider before starting any new supplements.
Conclusion
By focusing on a balanced diet, regular exercise, and healthy lifestyle choices, individuals over 50 can improve their bone strength and overall health. It's never too late to start taking steps toward better bone health.”
-
Like -
Helpful -
Hug
1 Reaction@missey
I do agree that it is best to build bones through diet/exercise when young/teen and young adult years. That lays the foundation for what you’ll have to work with later in life. Many women do not consume enough dairy/calcium or get enough vitamin D in their diets and may not do enough weight bearing exercise when young. If they smoke/drink/do drugs, bone building and health is not optimal in younger years. I believe many women suffer osteoporosis as a result later in life.
Dr. Lisa Moore, DPT has many free osteoporosis workouts on You tube. She also has a Facebook support group called Brick House Bones. I have found her workouts to be very helpful. She also has a website dr.lisamooredpt.com
-
Like -
Helpful -
Hug
2 ReactionsI am an exercise physiologist and worked with diverse populations over the years.
Maintaining and increasing bone strength and health involves having a lifestyle geared towards meeting your nutrition needs as well as your physical needs for MOVEMENT.
Getting the right nutrition which means you do need to eat is vital to maintaining bone and improving support structures such as muscles, tendons, and ligaments.
Physical activity can be personal. What are you able to do? What are you able to start doing, even if it involves a bit of a challenge?
Lifting weights follows being able to lift body weight. You don't have to jump into a weight set when your own body is a necessary amount of weight to navigate with.
Get your starting point, seek out a support network and get started.
-
Like -
Helpful -
Hug
2 Reactions