5 Exercises for Bone Health to Combat Osteopenia and Osteoporosis

本站添加: 2026-05-16

[00:00:01]Osteopenia [music] is so common for people over 50. Around 50% of women and 30% of men have it. So, we want to be doing all we can [music] to keep our bones strong as we're aging. I'm a personal trainer and I work with people over 50 [music] and here are some great osteopenia busting bone building exercises that you can do anywhere, [music] even right at your RV.

[00:00:22]First up is a heel drop squat. On the up phase, you rise to your tippy toes and as you squat, you lower your heels, kind of like you're landing after a jump. And if you're advanced, that's exactly what you can do here. You can turn these [music] into jump squats.

[00:00:36]Next up are stomps. And why should you do these? Well, the impact force from stomping travels into the bone and it signals it to rebuild stronger. It's called bone [music] loading. Research actually suggests stomping may outperform running for bone density.

[00:00:50][music] And as a runner, that is not my favorite finding. A more advanced version of this would be high knees running stomps.

[00:00:56]>> [music] >> Might look a little weird, but it's effective.

[00:01:00]Next are hip hinges. These are great for improving bone density in your low back and hips.

[00:01:05]>> [music] >> You can use a wall as a target to make sure you're driving your hips back and keeping your back flat. For even more resistance, do these with bands. Don't hold the handles, just reach way down the band and [music] they'll work great.

[00:01:18]And of course, we got to do upper body too, where you're going to focus on pushing and pulling. And [music] one of my favorite body weight pushing exercises is a push-up is a T push-up.

[00:01:27]So, you do a push-up and then you rotate [music] into a T. You do that alternating both sides. And depending on your level, you can do these on a a bench, on the wall, [music] or all the way down on the floor.

[00:01:40]And for pulling, you can never go wrong with some resistance band rows. [music] I like to do them in a squat hold, kind of get more bang for your buck that way.

[00:01:48]So, there you go. You've got a whole trainer built [music] workout plan right here. Five bone building exercises that are doable anywhere you are. If [music] you try these, let me know.