Thanks for joining my newsletter!  I hope you will find useful health content that will aid in your journey of living fully, staying engaged in life, and continuing to do the things you love! 

How to Increase Bone Density Without Medication

One topic that comes up fairly regularly with my clients is the topic of bone density. There's a reason for concern.  In the United States 44% of adults over age 50 have osteopenia, while 1 in 3 women, and 1 in 5 men are expected to experience an osteoporotic fracture. Often times people feel hesitant to go on medication for this condition because of the side effects. What many people don't realize is that exercise is one of the best ways to prevent and even reverse bone loss!  

Weight-Bearing Exercise

Impact on bone density:  Weight-bearing exercises, such as walking, jogging, dancing, and climbing stairs, force your bones to support the weight of your body against gravity.  This stimulates bone-forming cells (osteoblasts) and helps maintain or even increase bone density.

Why it works:  When you engage in weight-bearing activities, the bones respond to the mechanical stress by remodeling and becoming stronger.  The stress signals the bones to retain minerals like calcium, which strengthens their structure.  

Resistance Training

Impact on bone density:  Lifting weights or using resistance bands places stress on muscles and bones, stimulating the growth and strengthening of bone tissue.  This is especially effective for increasing bone density in areas prone to fractures, such as the hips, spine, and wrists.

Why it works: The pulling action of muscles on bones during resistance training stimulates the production of new bone tissue. Over time, this can help slow bone loss and even reverse bone density decline in certain areas.

High-Impact vs. Low-Impact Exercise

High-Impact Activities: Exercises like running, jumping, or plyometrics provide more intense bone-loading forces, which are highly effective for building bone density, particularly in weight-bearing bones like the legs, hips, and spine.

Low-Impact Activities: While activities like walking or swimming are still beneficial for overall health, they have a more moderate impact on bone density compared to high-impact exercises. However, for those with fragile bones or joint issues, low-impact exercises can still help maintain bone health without putting too much strain on the body.

Bone Remodeling

Constant Renewal: Bones are living tissues that undergo continuous remodeling throughout life.  Exercise increases bone turnover by enhancing the removal of old bone (resorption) and the formation of new bone (ossification).  This process keeps bones dense and strong. 

Age-Related Bone Loss: As people age, bone density naturally declines. Regular exercise can slow down this process and help prevent conditions like osteopenia and osteoporosis, which weaken bones.

The Best Medicine

Exercise is a medication-free way to increase bone density while giving your body the added benefits that come with exercise!  Just one more reason to get the sneakers on and enjoy the beautiful weather!

Questions for the Trainer

How do I stay motivated to workout?

Staying motivated to exercise regularly can be challenging, but there are several strategies to help you stay on track:

Set Clear, Realistic Goals: Break down your larger fitness goals into smaller, achievable milestones. For example, aim to walk for 20 minutes three times a week and gradually increase from there.

Find Activities You Enjoy: Choose exercises that you actually like doing, whether it’s walking, swimming, dancing, or strength training. Enjoying the process makes it easier to stick with it.

Create a Routine: Schedule exercise sessions into your day, just like appointments. Having a set time for your workout builds a habit.

Track Your Progress: Keep a journal or use a fitness app to track your progress. Seeing improvements, no matter how small, can boost your motivation.

Mix Things Up: Avoid boredom by varying your workouts. Try new exercises, work out in different locations, or include different types of activities, such as strength, balance, and flexibility training.

Workout with a Friend or Trainer: Having someone to exercise with can make workouts more fun and hold you accountable. A trainer can also help you stay motivated with personalized programs and encouragement.

Celebrate Your Successes: Reward yourself for meeting your goals—whether it’s with a treat, a new workout outfit, or simply acknowledging how far you’ve come.

Do you have a question for the trainer? Email your question to [email protected], or fill out the form on the TogetherWon website.  I'd love to include your question in a future newsletter!

If you need guidance with your health goals, I’d love to help! My training focuses on the 3 B's: BODY, BRAIN, and BALANCE. I offer in-home personal training for your convenience, as well as virtual training options. Through a customized app, I provide accountability and workouts on the days you're not training with me. If you're in Colorado Springs or Monument, I’d be happy to meet with you for a FREE BALANCE ASSESSMENT!

Cucumber Tuna Boats

Ingredients:

• 1 can of tuna (in water, drained)
• 1 cucumber
• 2 tablespoons mayonnaise or Greek yogurt
• 1 teaspoon Dijon mustard (optional)
• Salt and pepper to taste
• Fresh herbs (like dill or parsley) for garnish (optional)

Instructions:

1. Prepare the Cucumber: Slice the cucumber lengthwise and scoop out the seeds with a spoon to create a "boat."
2. Make the Tuna Filling: In a bowl, mix the drained tuna with mayonnaise (or Greek yogurt), Dijon mustard, salt, and pepper.
3. Assemble: Spoon the tuna mixture into the cucumber boats.
4. Garnish: Top with fresh herbs if desired.

Enjoy!

This snack is low in carbs, high in protein, and easy to prepare!

Email: [email protected]

Phone: 719-243-2877

Website: www.TogetherWon.com