5 Day Bone Density Challenge
This progresssive restistance training series is designed to help with bone density. Each day will focus on a different aspect of bone loading, from bodyweight to added load to target the spine, hips, ankles, shoulders, wrists, and feet., with enough modifications for many fitness levels to participate. Each workout will prioritize spine health, as this is a major area of bone loss due to inactivity. Also areas common to bone loss are the femoral neck, greater trochanter, and calcaneus (heel bone).
Your bones are in a constant state of remodeling, where old bone is broken down, removed, and replaced with new bone. When you’re young, your body makes new bone faster than it breaks down old bone and your bone mass increases. After the early 20s this process slows, and most people reach their peak bone mass by age 30. As people age, bone mass is lost faster than it's created, just like muscle. This makes a healthy diet, bone loading exercises, and specific vitamins and minerals key.
How likely you are to develop osteoporosis depends partly on how much bone mass you attained in your youth. The higher your peak bone mass and the amount of bone you have already stored, the less likely you are to develop osteoporosis as you age.
-
Video 396 | Bone Density Challenge Day One (30 minutes) with Lauren Eirk
Experience what some studies say are the most bone-loading Yoga poses as we start this series with bone-loading isometrics. Bodyweight is actually a great way to place forces on the skeleton. We will use the Yoga block and strap to create resistance against our limbs. Remember that we tend to ...
-
Video 397 | Bone Density Challenge Day Two (30 minutes) with Lauren Eirk
Experience a bone-loading Pilates-inspired resistance training exercises that are themed in trunk and hip rotation. We begin the workout with a breath-centered warm up to set our intention and lower stress, as chronic stress negatively affects our bone health. As we move through seated, supine,...
-
Video 398 | Bone Density Challenge Day Three (30 minutes) with Lauren Eirk
Experience a bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal flexion. We begin the workout with several isometric positions to activate our muscles and prepare the body. Next, enjoy several hip and spine core floorwork exercises to load the spine. ...
-
Video 399 | Bone Density Challenge Day Four (30 minutes) with Lauren Eirk
Experience bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal extension. Bone loss is common in these regions due to our sedentary lifestyle.
We begin Day Four with several floorwork exercises to target glutes and lower back. As we move to standing...
-
Video 400 | Bone Density Challenge Day Five (30 minutes) with Lauren Eirk
Experience bone-loading resistance training exercises that are themed in abduction and adduction, training the muscles on this outside and inside of the hip and shoulder. Bone loss is common in these regions of the hip due to our sedentary lifestyle.
We begin Day Five with several standing e...
