I know this might be news to a lot of you…but you most definitely can improve your bone density in your hips and spine with strength training at any age…💪🏽
And I’d love to share with you the story of my 71 year old client who did just that…
THIS IS HER STORY:
Krystyna is a 71 year old woman who was told about 5 or 6 years ago that she had very low bone density and her GP wanted her to start taking Actonel (biphosphonate), which she obliged and took for about 5 or 6 months. This resulted in her getting stomach problems, so she was referred to a Gastroenterologist who prescribed her Nexium to deal with the stomach problems, which then gave her headaches. 😵💫
She stopped taking the Actonel and so her GP suggested injections every 6 months of Prolia, she had the first injection right there in the same appointment and felt pressured to do so. She then went home and read up on all the possible side effects (of which some are horrifying 🙈) and did not continue with any further treatment. When she told her GP this, her GP was panicked and told her that it would result in significant deterioration of her bones.
She has never been on Menopausal Hormone Therapy and since then she has only been taking Vitamin D3, Vitamin K2 and Calcium for her bone health.
She decided to start seeing an Exercise Physiologist back then for about one year which resulted in improvements of her bone density. Then Covid hit and she did no training at all for a year or two, just walking her dog.
Then at the start of 2023 she started training with me. We did 2 strength sessions per week for 45mins. Over the past year we have made one of those session a 60mins session to include some jump rope at the end. She also still walks her dog twice a day and is a keen gardener. I should add that she had 3 months off training whilst overseas towards the end of last year and still achieved these results.
She had her previous DEXA scan 2 years ago and then her repeat scan just last week. The results made her extremely happy!
Her spine went from a T-score of -1.9 to -1.6 which is a huge improvement (the lower the score, the better your bone density).
Her hips have always been so good that it’s never been an issue and she couldn’t remember the T-score but they’d also improved.
Only her forearms had gotten worse with a T-score of -1.9 to -2.5 (which has just dipped her into osteoporosis but she is still above average for her age group).
Now I know this is just one case study, but honestly, there are so many other women with the same story.
And the research shows that if you train close to failure CONSISTENTLY (this is the key) you can improve your bone density in your hips and spine.
Consistency can look like 2 or 3 times a week for the majority of the weeks of the year. 35-45mins is enough time to get an effective strength session in.
You can still skip the odd workout or have a one or two week holiday with no training in a year but the rest of the time you need to be training. 💪🏽
What helps improve bone density?
🦴 Consistent strength training close to failure
🦴 Jumping/impact exercises (ideally a mix of varied strength movements and jumping is best)
🦴 Eating a whole food diet with enough protein, vitamins and minerals
🦴 Consuming enough Calcium, Vitamin D3 & K2 (this can be in your diet or supplementation if needed)
🦴 Menopausal Hormone Therapy can slow down bone loss (Estrogen helps prevent bone loss but doesn’t build bone)
What can decrease bone density?
📉 Ageing
📉 Lack of movement
📉 Under eating (your body will extract minerals from your bone if you are not consuming enough calcium)
📉 Smoking/vaping & regularly consuming more alcohol than the recommended average
📉 Hyperthyroidism
Of course, if you are genetically predisposed to Osteoporosis then that is a definite risk factor.
What gimmicks are sold to you claiming to help with bone density?
🚩 Walking in a weighted vest 👎🏽
🚩 Taking Creatine 👎🏽
🚩 Jumping on a mini trampoline 👎🏽
🚩 Testosterone supplementation 👎🏽
🚩 Progestogens (progesterone & progestins) 👎🏽
So what is the reality?
Consistently strength training at a challenging effort for yourself 2-3 times a week is enough, I’d recommend including an impact/jumping exercise (as long as it is pain free and you have adequate bladder control) into the program too at least once per week.
This could be in the form of a 5-10mins jump rope session which ticks your cardio box and your impact training box. 🐦🐦🪨
Make sure you’re eating a wholesome diet, get your bloods done yearly so you can see if you’re low on any vitamins or minerals.
Stop following Menopausal Dr’s/influencers who are using you as prey for their next sale. 🙅🏼♀️
And if you don’t know where to start with getting stronger or more mobile, here are some ways I can help:
These run frequently throughout the year.
You can jump into my YOUR MOOV Strength Program anytime.
The focus is on diaphragmatic breathing and building core stability while improving overall mobility.
