At true., we set goals by picturing our ideal selves in the future. Where do you want to be by this summer? Do you want to feel flexible and strong? Able to play with your grandkids or take advantage of outdoor activities? Women typically reach their peak bone mass around age 32, and after this age, bone density declines. Bone loss happens slowly and silently, and if too much bone mass is lost, women risk a more severe injury from minimal trauma. As we get older, our level of muscle mass impacts our independence, and even simple tasks, such as carrying groceries, doing projects around the house, and enjoying our favorite activities. This week on Fox17, Dr. Bitner shares three simple practices to help you nurture your bone health.
Fact #1
Bone mass starts to decline after peaking at age 32 unless it is actively maintained. It is easy to neglect bone health because we don’t see the physical effects until a fall causes a serious injury. To prevent bone mass decline, it is important for women to stay active, prioritize calcium intake, and take vitamin D to aid in calcium absorption in the gut.
Fact #2
Muscle mass helps reduce injury by stabilizing the joints. Strength training exercises help to increase muscle strength and the connection between bones, joints, tissue and ligaments. When you build muscle mass, your bone mass increases as well. This process helps to reduce the risk of severe injury, like a fracture. No matter your level of activity, from gardening to jogging to extreme snow or water skiing, having good muscle mass is critical to help maintain proper movement and reduce your risk of injury.
Fact #3
Stretching helps loosen muscles, ligaments, tendons, and fascia that are tight and improve your range of motion and flexibility. When we don’t prioritize stretching, our movement becomes limited and can cause our bodies to move in awkward or incorrect positions, increasing the chances of a sprain or torn ligament. It’s important to warm up our muscles with simple stretching to increase blood flow to the muscles. This also raises their temperature to decrease the energy required for muscle activation, and makes the muscle less stiff, allowing us to move fluidly in changing direction.
Fact #4
Body weight resistance training builds muscle mass. It can look different for everyone, depending on which areas you want to target and what you enjoy doing. The basic exercises look like squats, lunges, sit-ups, push-ups, burpees, etc. If you are just getting started, a trainer can help you learn proper form and create a personalized workout plan. But the gym isn’t the only way to practice resistance training; you can use the Peloton app, swimming, pilates, yoga, boxing, hiking up steep inclines, or barre. It is important to prioritize movement that builds muscle while finding the activity that you enjoy to create a sustainable habit.
Patient Story:
Jane, 40, felt her body changing rapidly. She was gaining weight and struggled to lose it and had increased joint pain. Jane was losing motivation to workout, struggled with restless legs when she tried to relax, and felt stiff constantly. She had a family history of poor bone health, her mother had osteoporosis and her sister had recently torn her ACL ligament and was struggling with depression and self-esteem.
Jane used her family’s history as her wake up call to stay strong and active. She loved sports and wanted to ski until she was 80+. Jane met with her doctor and began implementing lifestyle changes. She started daily stretching for 10 minutes before bed, strength training for 20 minutes 3x per week, and Zone 2 aerobic exercise 3x a week for 30 minutes. After a couple weeks, Jane felt stronger and was grateful she built healthy habits that would support her for years to come.
Takeaway Tip:
Take control of your future by visualizing where you want to be in a few months, in a few years, even a decade from now. That future starts with implementing habits that promote healthy aging. Make time for meaningful movement like stretching and strength training to grow stronger.
