Movements for Strong Bones at Any Age

In Canada at least 1 in 3 women and 1 in 5 men will break a bone due to osteoporosis, a condition most common in people over 50.

Adding strength training and high impact activities to your weekly exercise routine stimulates bone growth, improves bone density, and reduces your risk of fracture.

Get out your resistance band and/or weights for this class! I'll show you how you can safely and progressively add load to your bones through movements that target your hips, spine, and shoulders. We'll also practice some jumping progressions, from very light to heavier impact.

This class is a good one to repeat a few times, especially if some of the movements are new for you. Practicing it again will give you the opportunity to gradually increase your load (either through reducing the incline in the push-ups, or adding more weight to some of the movements, or adding more impact to the jumps).

Props Recommended:

• a long resistance band (you choose how heavy it is!)
• a chair or wall to reduce load on your wrists and shoulders
• a couple yoga blocks (or stairs) to step up on for the heel raises
• a couple of dumbbells (weight depends on your personal experience - start with a weight you can lift overhead at least 8 times without compromising form)