Bone Density—You NEED this!
Do you HAVE to lift heavy?
Are you over 35?
Or do you know a woman who is?
If you answered YES, then bone health needs to move to the top of the health priority list!
Why?
After age 35, bone breakdown quietly outpaces bone build-up.
For women, this loss accelerates even faster in the years after menopause as estrogen declines.
Here’s the problem:
👉 Osteoporosis doesn’t announce itself.
There are usually no symptoms until a fracture happens.
That’s why it’s often called a “silent” condition—and why waiting is not an option.
This isn’t an “old age” issue.
It’s a midlife wakeup call.
The habits you build now—how you move, fuel and strengthen your body—will determine the strength of your bones for decades.
In this issue, we’re going to outline the best strategies for protecting your bones…starting today!
Why This Matters
Osteoporosis is often called the silent disease because you don’t feel it happening. Without your awareness, your bones simply begin to break down or become more porous. This process can accelerate dramatically in post-menopausal women. Estrogen is key to protecting our bones and some women can lose up to 20% of their total bone density in the first 5-7 years after menopause because of its sharp decline.
FITNESS SIMPLIFIED
Everywhere you turn, it’s the same message: “Lift heavy, ladies!”
But here’s the truth midlife women need to hear—you don’t have to lift extremely heavy to build strong, resilient bones.
Fitness Tip to Build Strong Bones
Activate Muscles Daily
In midlife, daily movement isn’t optional — its essential!
Bones respond to stress, not extremes.
When you consistently challenge them—even a little—they adapt and grow stronger.
✔️ Resistance training works best because contracting muscles pull on bone, signaling it to build more density.
✔️ Impact actions like jumping or bouncing can help too, but only if your joints and soft tissues are ready.
The mistake? Thinking it’s all-or-nothing.
You don’t need to start heavy. You need to start smart.
If you’re mostly sedentary, commit to daily movement—walk, squat, carry, climb.
If you’re already active, begin strength training, even with bodyweight.
Bone health is built one intentional choice at a time.
Start where you are today—and give your future self a strong foundation.
Need a good routine to get you started?
Try these exercises to begin building strong bones today!
Best Exercises for Osteopenia & Osteoporosis
- Squats (10 reps): Important for femur & pelvis bone density. Start with only body weight and then gradually add more weight once you feel confident.
- Bear Crawls & Inchworms (5 reps each): These two exercises can strengthen your forearm bones. Wrist fractures are common in women with low bone density.
- Bird Dogs (5/side): Ideal for strengthening the spine while improving balance and control.
- Lateral steps (10/side): Key for improving your balance and stability, benefiting your femur and pelvis bones. Progress to doing hops with these.
Extra Tip: If you’re not consistently strength training right now, ease in and gradually build up—rather than pushing yourself too hard from day one. Your muscles and tendons will thank you!
Did You Know...
- Stronger muscles help keep your bones strong by sending signals that support bone health. Your muscles will even help you heal faster if you ever do experience a fracture.
- Functional strength training movements—like squats and rows—strengthen your bones and can reduce your risk of injury much better than using weight machines.
- If you know you already have osteoporosis, especially in your spine, you must learn how to do a “Hip Hinge”. This functional movement for bending down will prevent unnecessary strain on your spine.
NUTRITION SIMPLIFIED
Lifestyle and nutrition choices matter as much as your workouts when it comes to bone health.
It’s time to focus on key nutrients.
Nutrition Tip to Build Strong Bones
Prioritize Vitamin D + Calcium
The combination of vitamin D + calcium is a dynamic duo for building strong bones!
✅ Calcium is a building block for bones + vitamin D is essential for your body’s ability to absorb the calcium.
This combo can be found in dairy products like yogurt and cottage cheese, fish, and dark green leafy veggies such as kale, broccoli or cabbage.
If you’re eating fish a couple times a week, have yogurt or cottage cheese on a regular basis and have a salad with dark, leafy greens every day, you’re well on your way to boosting these necessary nutrients.
Looking for an easy and tasty way to pack in these bone-boosting nutrients?
It’s a perfect time to try this simple slow cooker recipe that features lean protein, beans, greens and tangy parmesan cheese.
Crockpot Turkey Sausage & Kale Soup
More ideas to Eat for Strong Bones:
- Egg scrambles or frittatas with cheese, spinach and mushrooms
- Grilled salmon with cooked broccoli or bok choy—add a nutrient boost by using a miso marinade
- Power-packed smoothies with Greek yogurt, berries, spinach and fortified milk
MINDSET SIMPLIFIED
Poor bone density and osteoporosis are not just an “old lady” issue!
Thinking that way will lead you to inaction.
Don’t ignore your bone health.
Even if you aren’t experiencing any issues…yet.
It’s time to jump (impact move 😉) on the bone building train.
Just like muscle loss (sarcopenia), bone loss happens gradually and silently over years as you age.
This is why you need to make your bone health a priority NOW with simple habits and routines to improve your bone density…
BEFORE it’s a problem.
Yes, it’s hard to keep this at the top of your full and busy mind, but your future self will thank you!
Mindset Tip to Build Strong Bones
Take Action Today
THE TAKEAWAY
As a woman in midlife, NOW is the time to prioritize your health and especially your bone health. Actively work against the clock that is working to breakdown your bones. The choices you make today will impact your body and bones for years to come. Remember, healthspan is the goal…the number of years to live strong, capable and free from preventable chronic disease.
- Activate Muscles Daily
- Prioritize Vitamin D + Calcium
- Take Action Today
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST 388. How to Prevent Osteoporosis and Reverse Bone Loss
SELF CARE SIMPLIFIED PODCAST 354. Osteoporosis & Bone Loss in Women - The Tips You Need NOW
SELF CARE SIMPLIFIED PODCAST 329. Exercising with Osteopenia & Low Bone Density - The Do’s and Don’ts
SPECIAL RESOURCE
When building bone density is top of mind, strengthening the muscles around your hips and core should be one of your highest priorities. It is extremely beneficial for overall bone density to train the muscles attached directly to your femur, pelvis and spine. This hip & core workout will get you moving in the right direction!
The Only Hips & Core Workout You Really Need
Until next week... Be strong
