Stand Tall. Boost your Bone Health!

Posted on March 5, 2024

We tend to place much of our focus on muscle and cardio health, but often neglect to consider our bone health.

Our bodies are constantly breaking down old bone cells and building new ones, however as we age, this process slows and we need to take steps to help maintain our bone density.

Women generally reach their peak bone mass between the ages of 18-25 years.  After that, the balance between bone formation and bone loss begins to change and we start to lose more than we replenish.  Other factors, such as the sharp hormonal changes experienced at menopause, can further speed up this process.  The sharp dip in oestrogen levels can increase the risk of brittle and porous bones, even osteoporosis.

But no matter what your age, the good news is that you can protect your bones through specific types of exercise, nutrition and a healthy lifestyle.  If you haven’t started a regular weight and strength bearing exercise program, it’s never too late, and it becomes even more important as you age.

Weight bearing exercises in which you move against gravity, usually in an upright position, are crucial in helping to build bone by stimulating the mineralization and remodelling process. These exercises can be high or low impact, however high impact exercises are not advised for someone who has any existing symptoms of osteoporosis.

Muscle strengthening exercises are important because every major muscle in the body is connected to underlying bone by tendons, so each time a muscle is contracted it exerts force onto the bone to which it is anchored. Muscle strengthening exercises, also known as resistance exercises, include:

  • Pilates reformer – working with the spring resistance
  • Lifting weights
  • Using resistance bands
  • Using weight machines in the Gym
  • Lifting your own body weight and working with your own body resistance
  • Functional everyday movements such as heel raises and walking up and down stairs
  • Balance and postural exercises or non-impact exercises to improve how well you move on a day-to-day basis.

Written by Anna Serafinas Luk

Fat Burning Circuit for Bone Density
with Trixie Velez

One Island South | 21 April | 11.45-12.45pm
Central | 24 April | 1.30pm -2.45pm

Develop sleeker, stronger muscles, burn fat, and build bone density? Sounds too good to be true, right?  In this special class you really can have it all! The class will incorporate plyometrics, resistance training, and cardio vascular aerobic exercise. Bone density peaks around 30 years old and decreases 1-2 % per year thereafter, so show your skeleton some love – reduce the risk of osteoporosis and get a sleek, toned bod!

Book Here

Yamuna Body Rolling for Better Bone Density
With Mika Childs
24 April      |    12.45pm – 2.15pm
25 April      |    1pm – 2.30pm

Yamuna Body Rolling teaches you how to ‘work on yourself’ and become your own best therapist anytime, anywhere, forever. With just a ball.

This special class will focus on deep-tissue self therapy that will re-educate muscles and stimulate bone to improve posture, correct alignment, relieve stress, and increase bone density.

Book Here

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