BEST Exercise for Osteoporosis or Osteopenia
Master THIS move for stronger bones
After age 35, women gradually lose bone mass, unless you do something about it.
And that bone loss speeds up dramatically in the 5–10 years after menopause.
No wonder the supplement shelves are packed and your feed is full of “bone-boosting” trends.
From collagen to weight vests, women are being sold all kinds of fixes for fragile bones.
But here’s what you really need to know about bone loss and osteoporosis:
• Osteoporosis literally means “porous bones”—they’ve lost density and are full of tiny gaps throughout them.
• Women are four times more likely to develop osteoporosis than men.
• Up to 80% of women will be affected by either osteoporosis or its precursor, osteopenia.
• Estrogen helps protect bones, so when it declines during menopause, bone loss can speed up.
• In the five to seven years after menopause, women can lose up to 20 percent or more of their bone density.
• Certain medications can make it worse.
• The most common fracture sites are Hip, wrist, and spine.
• If you’re petite, like an Ectomorph body type, you’re at a higher risk.
There is something that helps though.
JUST ONE THING
Yes, ANY type of exercise is great for improving bone density and protecting your bones.But resistance training —especially full-body strength workouts like this one—has been shown to be the most effective for building and maintaining bone density. (source)And when you’re getting started with resistance training, there’s one move you should start with.
Your JUST ONE THING to improve your bone health
Hip Hinges
Why the Hip Hinge is so valuable for bone health:
- It strengthens the muscles connected directly to your pelvis and spine—the exact areas most prone to fractures.
- It teaches you how to bend over without straining your spine.
- It’s the foundation for dozens of other lifts (like deadlifts and rows) so getting it right sets you up for success in future workouts.
How to Do the Hip Hinge Exercise - BEST Exercise for Osteoporosis or Osteopenia!
- Knees should be slightly bent - never locked out.
- Think about folding at the hip crease and then straightening back out by squeezing your glutes hard.
- Move your torso as one unit…really practice holding your trunk stable so your spine isn’t flexing or extending.
Extra Tip: Once you’ve mastered the basic technique, add more resistance in the form of dumbbells, bars or bands to make your muscles and bones work harder.
Did You Know...
- Osteoporosis isn’t just an “old lady disease.” Bone loss begins as early as age 35, but regular exercise (especially strength training) can help offset these effects.
- Hip hinges protect more than your bones. Mastering this movement keeps your lumbar spine healthy and pain-free for as long as possible.
- Pain doesn’t always mean damage. Muscle cramps, spasms, and kinks are often just nerves and muscles that need help relaxing—and heat can do just that.
Until next week... Be strong💪
