Remember when there was a bread that claimed it could build strong bones and bodies 8 ways? Wouldn’t it be nice if we could build strong bone density that way?
Stronger bones mean strength, power, balance, support, posture, longevity, and good health.
The problem is, that you have to work to maintain and grow healthy bones.
Lucky for you, we know some ways to have fun and strengthen your bones!
Something new and different that we really love using these days is a VIBRATION PLATE. Vibration plates were originally used by astronauts trying to regain bone that was lost during their extended time in space. That’s all we needed to hear. The vibration stimulates the bones by creating the skeletal muscles to contract which in turn pulls on the bones and causes them to stimulate bone cells to grow. We use it for about 10-15 minutes a day. It’s really fun and different. See the vibration plate that we use.
Weight-bearing exercises are some of the best types of activity for bone health to promote the formation of new bones. Weight-bearing exercises are activities in which your bones and muscles work against the force of gravity while you are upright. REBOUNDING on a Jumpsport Rebounder (check it out here) is low impact so it doesn’t put undue strain on your muscles and joints. It increases bone density, builds muscle mass, and improves strength, balance, and coordination. And it is SO MUCH FUN!
I’ll Take the Stairs!
Other examples of weight-bearing movements include walking, jogging, climbing stairs, hiking, playing tennis, and dancing.
Balance is the Key to Everything!
Balance training can help reduce the risk of falls and potential fractures for a person with low bone density or osteoporosis. This is why we are on our BALANCE BOARD every single day. Balance training- in combination with strength training will help to keep you stable and strong. This is the balance board you will find us on: here.
Strength is Power !
Strength-training exercises using WEIGHTS are not only beneficial for increasing muscle mass they may also help protect against bone loss, including those with osteoporosis and osteopenia. These weights are the perfect size and easy to store. Check out the weights we use.
We do a lot of RESISTANCE BAND training and for good reason. Bands are easy, inexpensive, and challenging and they deliver. Studies show that 40 minutes of resistance band training 3 times a week has been found to improve bone density in post-menopausal women. We especially like these extra-long bands because they give you more length to work with and you don’t have to worry about them being too short snapping out of your hands. Check out the resistance bands I use here.
Donuts & Pie Fitness wants to make things fun and interesting. Today we shared with you just some of the things we do to build strong bones and muscles. Please talk to your doctor before beginning any exercise program. And, remember- weight-bearing exercise does not have to be high impact or boring.
As always, please let us know if you have any questions or suggestions. We love hearing from you!
Aging Enthusiastically Yours,
Gretchen & Annie
disclosure: some of the links in this post are affiliate links. That means if you click on them and purchase the item, we will receive an affiliate commission at no extra cost to you. All opinions are our own and we do not recommend products we do not use. Please let us know if you have any questions or concerns. Thank you for supporting donuts and pie fitness.
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