A lot of this information in the links has “For older adults” on the information but the reality is that doing weight bearing exercises routinely will mean that you may never have to worry about osteopenia.
There are a lot of reasons to do weight bearing exercises. Strengthening Bones And Muscles, Increasing Overall Body Mechanics like Balance, Coordination, and Flexibility, Boosting Metabolism, Weight Loss, Preventing Other Health Issues, Lowering Cholesterol Or Blood Pressure.
When I was diagnosed with Osteopenia in January of 2024. I started learning everything I could about bone loss. My mom has osteoporosis and my grandmother died from complications of osteoporosis. It looked like I was heading in the same direction. I had risk factors like family history, my race, and hysterectomy at a young age.
It was a wake up call.
I started researching what helped to keep the bone I have and hopefully build bone.
Information I found on what can help with bone loss.
- Eat foods that support bone health. Get enough calcium, vitamin D, and protein each day. Low-fat dairy; leafy green vegetables; fish; and fortified juices, milk, and grains are good sources of calcium. If your vitamin D level is low, talk with your doctor about taking a supplement.
- Get active. Choose weight-bearing exercise, such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing. This type of physical activity can help build and strengthen your bones.
- Don’t smoke. Smoking increases your risk of weakened bones. If you do smoke, here are tips for how to quit smoking.
- Limit alcohol consumption. Too much alcohol can harm your bones. Drink in moderation or not at all. Learn more about alcohol and aging.
This link has examples of weight bearing exercises. Weight Bearing Exercises for Osteoporosis
Some Information from National Institute on Aging
- Lifting weights Different forms of weight lifting
- Carrying a load such as groceries
- Gripping a tennis ball and other hand exercises
- Overhead arm curl
- Arm curls
- Wall push-ups
- Lifting your body weight
- Using a resistance band
- Pickleball and tennis
- Jumping on a trampoline
- Weighted vests
I felt like my diet was in decent shape and I don’t smoke but I was not doing anything at all about weight bearing exercise. Nothing. I was out of shape and didn’t have access to a gym or ball sports but I could do something. I bought some weights ( 8 lbs and 3 lbs) and two resistance bands.
I started following Grow Young Fitness and Easy Fitness Over Fifty on Instagram to start.
I started doing wall (and countertop) push ups, arm curls along with the exercises recommended in the two sites twice weekly. I did walk push ups and arm curls daily. I got the idea from Easy Fitness Over Fifty to keep the lighter weights in the kitchen and I noticed that I was using them more often.
I purchased a weighted vest recently and am wearing it twice weekly on my morning walk. I can tell that the weight is definitely making me work harder on my walks.
I am still a beginner and have so much to learn but I am definitely stronger than I was. I have started jumping on our trampoline. My granddaughters were pretty surprised and excited that I could play with them on the trampoline.
I hope this helps,
I would love to hear from you.
Karen
Choosing to Reset 
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