Bone health is one of the most important parts to our body but a hidden mystery for many people. Until you fall and break a bone or get a fracture you assume everything is great. At that time most people feel it is too late to do anything, and this is far from the truth. Fortunately, there are many exercise options for increasing bone density, both weight bearing and muscle strengthening.
1.) Walking, this is probably by far the easiest one to start with. Just put on some comfortable shoes and start for a walk for 10-15 minutes or as much as you feel you can accomplish. Take it easy your first trip out and build upon the success don't push yourself to being so exhausted as this will make it harder for the body to repair itself. Overtime you can absolutely increase your time on your walks.
2.) To make this even better and more scenic go for a hike. There are some great websites to help give you ideas on places to go that are ranked from easy to hard. Here is one of my favorite hiking apps to use, All Trails. Start with ones that are close that are maybe 1/2 mile to a mile. See how you do then start to broaden your search and increase the distance and difficulty.
3.) Body Weight strength training. This is using your own body weight to exercise and build muscle strength. I promise you, by doing this you won't become the Hulk. It will just put a strain on your muscles which will help them support your bones better and it helps your bones get more blood flow to increase bone density.
4.) Use strength training equipment (machines). These are great pieces of equipment that help you to understand form and technique but also you will put more strain on your muscles and bones. All of which will build strength and bone density. These exercises will help bone density the quickest out of the above choices.
5.) The final one would be to use free weights. This is going to come in the form of dumbbells or barbells. These will put more of a challenge onto your exercise program because it throws in more stability for you. Adding in stability is one of the most beneficial things to do with any strengthening program.
Most personal trainers at gyms can give you suggestions on how to do exercises if you don't know how to do. They even can help you build out a program to get you back the lost bone density quicker. Just make sure that your trainer has experience with this and has a strong knowledge on when enough is enough. Jillian Michels is wonderful but for bone density her workouts might not benefit you as much as you would think.
I wanted to be able to run faster, lose body fat but I had pain on the outside of my knee. I'd read and done all kinds of diets and exercises from books but never got where I wanted. Having feedback and adjustments with expertise when I need them my injury resolved, and body fat % keep decreasing. If you are unsure about a program ask yourself, how important to you is your health, well-being, quality of life, now and in the future?
After a back injury caused me to gain weight, I decided to start a program with Mike. Not only have I lost weight, but I've gained muscle mass. Not to mention, the best thing I've taken away is a knowledge of how to maintain and practice a healthier lifestyle. Mike actually cares about you, and I enjoy his program because it's a more personal approach, and it helps me be accountable.
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My experience is nothing like the stereotypical “personal trainer” experience I imagined. When I met Mike the first time there was no one else was in the gym which was huge to me. My vision of big box gym personal trainers made me hesitant about trying anything. Looking back, I wish I had met My Path Wellness the day I heard the words “You have cancer.” As it is, My Path is helping me “pick up pieces”; some are more difficult than others and not letting me give up on myself. I would say to anyone who is struggling with weight, has a health issue that could be improved by exercise and nutrition to re-evaluate everything in their world and figure out how to make a personal trainer work.
As a physical therapist, I am so grateful that I met Mike and his team at My Path Wellness! They are an excellent resource for my patients when they have completed their PT to continue to achieve their fitness goals as well as to compliment our efforts in PT. Mike is very knowledgeable and compassionate and this is an excellent place to help you reach your goals to live a healthy lifestyle!
My original goals were to look better, feel better and feel healthy inside and out. I met my first goals but the goals didn't stop. I kept building upon the first goal it's a new way of living. I am living a healthier life, meeting new people with similar goals, having more energy and getting to wear new clothes. Thank you for being my trainer and keeping me accountable.