Building Stronger Bones & Legs Up the Wall

Weekly Resource Roundup

How to Build Stronger Bones

Research shows that high-impact power training is superior to weight training for maintaining bone density. Strength training is good but power training is better. If jumping is painful for joints, opt for strength training instead.Bones grow and remodel based in response to the forces placed on them. Weight training and power training both apply stress to the bones but one is at a higher impact than the other. The higher the impact = more stress which means the bones need to adapt and strengthen more in response to the stress. Professor Robling  describes bone as needing “a loud signal coming fast.”

Building bone is site-specific meaning it will only build in the areas that are getting stressed. The two main areas women typically see a loss in bone density are the spine and the hip area. Here are some ways to incorporate jumping into your exercise routine:

• Jumping rope
• Using a weighted vest
• Weight-bearing exercises such as walking, stair climbing, or jogging 50-60 minutes/ week 3x/week have been shown to help postmenopausal women build bone density in the spine.

Movement to Try

Legs up the wall-a relaxing yoga pose that improves circulation and can help reduce swelling in the lower extremities.

Resources to Stay Active

Pelvic Listing-engages the lateral hip muscles which are underutilized with sitting from sitting and wearing heeled shoes.