💪 Build Strong Bones, Prevent Fractures, and Stay Active for Life!

Osteoporosis is often called the “silent disease” because it weakens bones without symptoms—until a fracture occurs. One in two women and one in four men over 50 will experience an osteoporosis-related fracture. But here’s the good news: Strength training is one of the best ways to prevent and even reverse bone loss!

Why Strength Training Matters for Bone Health

🏋️ Increases Bone Density: Strength training stimulates osteoblasts, the cells responsible for bone growth.
🚶‍♀️ Reduces Fracture Risk: Weight-bearing exercises strengthen not just muscles but also bones, ligaments, and joints.
🦴 Improves Posture & Balance: Stronger muscles mean better posture, reducing the risk of falls and fractures.

Best Strength Training Exercises for Bone Health

✔ Squats & Lunges: Strengthen hips, thighs, and lower back, reducing hip fracture risk.
✔ Deadlifts & Rows: Build spinal and core strength to prevent vertebral fractures.
✔ Push-ups & Planks: Improve upper body strength and bone density in the wrists, common osteoporosis fracture sites.

Who Should Strength Train?

✅ Women 40+ (especially post-menopausal women)
✅ Anyone with osteopenia (early bone loss)
✅ Seniors looking to reduce fall risk & improve mobility

Final Thought

It’s never too late to start strength training for bone health! If you’re worried about osteoporosis or simply want to age stronger, add two strength workouts per week to your routine. Your future self will thank you!

Committed to your Strength, Health and Wellness,

Valarie!