Bone Strengthening Exercises to Offset Osteoporosis | Women 50+

Note: This is an edited (readable) version of the video transcription.
Hey there, have you ever wanted to jump and play like a kid again? Or maybe you want to join your grandkids for some rough and tumble, but you're afraid that you might fracture a bone? Let's look at bone strengthening exercises to offset osteoporosis and osteopenia. 

So osteoporosis occurs when bones lose their density and become porous. Bone is broken down and often through hormonal changes, but also due to genetics and lifestyle.

The good news is that weight-bearing exercises such as walking, dancing, or stair climbing are all great to strengthen bones. But I see the best results when ladies come to train with weights as the bones respond well to heavier loads. And let's have a look at some simple ways to get those bones strong again.

Swimming, where we're floating around like in a pool are not going to help, neither will bike riding as much as weight bearing exercises. But anything where we're dancing, boxing and have to come side to side, anything where we're kind of pounding the pavements, not like little walks, but really pounding the pavements, even something as simple as just some stomping are great bone strengthening exercises for women over 50.

Now, before you try these bone strengthening to offset osteoporosis, which is severe, check with your doctor as to what they will allow you to do. But for my clients, I even get them jumping and even my 80-year-olds still jump.

So if you do some jumping, I just get my clients to come up, come down with their heels, come up to the balls of their feet and stomp down.

So those that can, I get them to get some air when they jump, you know, taking themselves up off the floor. That is a huge thing for increasing density in bones. But only if your doctor says you're all right.

If you've got a step in your home, you can just be stepping up and down, stepping up and down.

You can do a nice firm step, a nice firm step. You can do little runs up and down. All of this is going to help that bone strength.

You may choose to do this on the floor at home rather than on a step. So anything like that will help. But what's even better is grabbing some weights that challenge you and be walking around holding the weights in your hands.

Or, do some squats with weights, not on the step. Even do some one-legged assisted squats against the wall

All of those moves are going to help to get more bone density. And along with whatever medications your doctor's got you on, all of this will help. I've seen clients come back to me with fantastic bone scans where they had quite severe osteoporosis before or even osteopenia being reversed.

I think the best way as a trainer that I've seen is carrying weights and then doing strength training with those weights.

So I hope that you can try some of these bone strengthening exercises for women over 50, out over the coming days. And just remember to get clearance from your doctor if you've got severe osteoporosis before you start to do any big jumps or anything.

Just see how you go with it. And I'd love to know.