3 strategies to improve your bone strength

As we get older, our muscles lose tone and our bones may become more brittle. This is especially true for women that with the hormonal changes of menopause and peri-menopause can experience loss in bone density.

Other types of hormonal imbalances, like thyroid imbalances, may as well increase the chance of bone weakness.

The good news is that there is a lot that you can do to prevent bone density loss, and your lifestyle plays a big part.

  1. Include weights and resistance training in your workout.

Don't be afraid of using weights. They are your best allies to create muscle mass and strength for your bones! You don't need big weight either, but just enough to stress the bones and increase muscle tone.

2. Add bodyweight exercises like planks, squats and standing exercises

You can strengthen both your muscles and bones by performing exercises that use your body weight and isometric exercises.

3. Eat an adequate amount of proteins

If you are like me and like to eat mostly carbs, you might need to be reminded of this. Muscles need proteins to build, and while a high proteins diet may be detrimental, you need to make sure that eat enough of those to sustain your strength training and muscle repair.

Pilates can help with building bone strength, but need to be a specific program that include modifications and focus on building strength. IF you already suffer form osteopenia or osteoporosis, you will need further modification to make the Pilates and exercise routine safe for your condition. If you are looking for specific bone strength program, feel free to get in touch.

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