Bellevue Personal Training | Bone Health
Consider that bone loss and muscle loss (sarcopenia) are a natural part of aging. Half of
- 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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