This episode is sponsored by Flipping 50 Menopause Fitness Specialist.
Become a health & fitness coach who finally speaks midlife women’s language.
Learn how to design workouts that balance hormones that actually get results for women in menopause.
When is it too late for bone density improvement? When do you have to resign to the fact you’re just going to maintain – and that’s significant?
Professional Experience + Science
I have to be honest – I was insulted! I was optimistic and maybe a little self-righteous!
But the truth is… so many things can follow you. For me it may have been late teens early 20s I was very thin. Active, fit, running and lifting too… but extremely thin and not eating well.
That’s a key time for bone building: essentially we still have time to “bank” bone until we’re 30. But without consuming enough or absorbing enough nutrients that support bone density, that could have followed me.
You and I didn’t test our bones at 30 to know if we even reached an ideal peak. So it will be a mystery to us exactly why we may have osteopenia or osteoporosis in spite of a very healthy lifestyle of truly doing all the things.
My first DEXA results at 58 were my wake-up call that we can’t outrun, or even outlift, or out eat or out supplement our history.
A lot of my clients are surprised to learn that running and walking – often the first advised exercise by their doctors – don’t help beyond a certain point. And you reach that point very quickly.
There are 4 specific types of exercise that actually build bone, and running alone isn’t one of them.
What’s Too Late for Bone Density and How To Build Bone Strength in Menopause
This is exactly why I’m passionate about our upcoming workshop. I want to save you from learning this the hard way like I did.
Join me Monday, October 20th at 4pm Pacific – we’ll go through – move through- all 4 components, plus I’ll answer your questions live.
Myth: Go Heavy or Go Home
Light, moderate, heavy — range of 6 -30 repetitions works
- Light upper range 20+
- Moderate 15+/-
- Heavy 5-7
RIR – beginners 5-6, experienced 2
Rest 1 minute beginners, up to 3 minutes for experienced
Gaining bone density- up to a year with moderate weight does increase bone density
Gaining muscle strength does occur at all weights if we go to muscular fatigue
Place & Pace: It’s never too late for bone density improvement and… here’s why:
When you hit that upper limit.. First be sure it’s a physical limit and not a mental one.
Then when you’re there use all the CAN do things and don’t forget the lifestyle things that support bone density and muscle growth:
- Sleep
- Stress reduction
- Proper nutrition & hydration
What are the Exercise MVPs for reducing the risk of falls?
(so that we don’t test your bones)
You want to get your MSA:
- Mobility – ankles, hips, upper back
- Stability – COG off of BOS (with distractions)
- Agility – reaction skills (Fast Feet: Pickleball queens are doing it)
Robert Redford said in a quote about aging, “You’re young and going about your life. And then there’s a time when you start realizing that you have to be careful. And I think that’s sad.”
I think if I may interpret for him, it’s sad when you have the awareness that, Oh I just did that. I just decided not to do something because I was afraid of falling or getting injured.
What’s Too Late for Bone Density Might Surprise You
If you’re suddenly thinking about this too, join us for the October 20 World Osteoporosis Day live Movement session.
As a Medical Exercise Specialist/Strength & Conditioning Coach with over 4 decades of experience, I’ll share with you:
- 4 science-backed types of movement that help boost bone health most
- 3 musts to decrease fall risk
- Additional resources when you’re limited
- References for the science girl in all of us
Other Episodes You Might Like:
- Previous Episode – Cortisol is the Missing Link in the Wellness Conversation
- Next Episode – Is Your Nutrient-Dense Menopause Diet Protecting Muscle, Bone, and Brain Health?
- More Like This:
Resources:
- Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally.
- Join Flipping 50 Menopause Fitness Specialist® to become a coach!
Remember: You still got it, girl. You just need to train like you know it.