3 Strategies for Bone Health
Bone loss is considered the “silent thief” of aging. You can’t see it like you can with muscle loss (or grey hairs!). When I talk about bone health in the clinic, I am more interested in your unique fracture profile.
How likely are you to fall?
What faulty movement patterns are you using?
Are you engaged with a bone-centered diet?
With the right strategies, we can reduce your fall risk profile. Please don’t wait – you can start today.
Today, we have three videos for your indulgence.
1. Three strategies to improve bone health
2. An effective exercise to improve posture
3. Recommendations for adequate protein intake to prevent osteoporosis.”
3 Bone Building Strategies
Those with low bone mass may be asking: is walking enough to build bone? Learn about three non-walking strategies imparting more ground reaction force into our bones. When done correctly and consistently, these strategies are less time-consuming and better for remodeling new bones. Build stronger bones without injections or medication!
These are 3 core strategies to build bone strength outside of walking:
- Resistance Training
Birddog for Improved Posture
The Birddog exercise is an amazing way to strengthen your back and core muscles. It’s a low-impact exercise that can be modified for different fitness levels.
In the clinic, I use it with clients that need help finding their glutes, spinal extensors, and scapular stabilizer muscles. It cues them ALL in while challenging rotational demands.
How Much Protein Do I Need If I Have Osteoporosis?
Adequate protein intake is essential for maintaining bone health and preventing osteoporosis. Aim for a protein intake between 1-1.5 grams per kilogram of body weight per day and a well-balanced diet rich in essential nutrients for bone health.
Consult with a registered dietitian or healthcare provider to tailor your diet to your needs.