Bellevue Personal Training | Bone Health

Consider that bone loss and muscle loss (sarcopenia) are a natural part of aging. Half of women over the age of 50 and 25% of men over 50 suffer broken bones because of osteoporosis. That said, much can be done to mitigate both bone and muscle loss. Today I’ll share the Cliff Notes for bone health; in a future post I’ll share best activities to strengthen both muscle and bone!

• To preserve and build bone mass calcium, vitamin D, dairy** and physical exercise are crucial
• Our bone mass peaks in the early 20’s
• Bone mineral density (BMD) is measured in a ‘T score’, a negative # because it quantifies bone loss
• Bone loss is marked by Osteopenia
• The most serious bone loss is Osteoporosis
• Walking has little effect on bone strength
• Progressive Resistance Training maintains and improves BMD!
• The most helpful bone growth activity is high-impact activities (HIIT)
• It is extremely helpful to integrate balance training into one’s workout/daily life as fall prevention
• If you are vegan and don’t eat dairy please know that legumes provide as much, if not more, calcium that most dairy!

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