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OUR NEW MONTHLY GUIDE FOR BRINGING THE STUDIO TO LIFE

MONTHLY MOVEMENT MOTIVATORS:
Bone Density & Strength


This month's focus is on bone health. Bones are living organisms they grow, transform, and repair throughout our lives. Learning ways we can move to support our bone health is important now and throughout our lives.

Ways of moving to maintain bone health

  • Load bearing exercises using weights and resistance bands

  • Standing exercises with force into the ground

  • Load bearing against a wall

  • Single leg loading

  • Transitioning from the floor to standing

  • Crawling, kneeling, Four point kneeling

  • Walking, stamping, running, jumping, team sports, tennis, golf, dancing, skipping, climbing, hill walking, stairs

EXERCISE FOCUS: LOAD THE BONES


Swimming and cycling are excellent forms of exercise and benefit the body in many ways but they do not build bone mass. Important to combine these exercises with other forms of load bearing movement. Below are simple, easily accessible standing exercises which load the bones.

All exercises will have low-intensity, moderate-intensity, high-intensity levels.

VIDEO ONE
Stamping to Running

VIDEO TWO
Simple Star Jump Progression

VIDEO THREE
Step Hop Progression

VIDEO FOUR
Step Hop Using Weights

HEALTHY DIET IS VERY IMPORTANT FOR BONE HEALTH
A calcium and vitamin-rich diet is key.

GOOD SOURCES OF CALCIUM

  • Milk

  • Yoghourt

  • Cheese

  • Green leafy vegetables

  • Bony fish - sardines/ pilchards

GOOD SOURCES OF VITAMIN D
Without Vitamin D our body can't process calcium.

  • Oily fish

  • Salmon, herring, sardines

  • Egg yolk

  • Some mushrooms (many commercially grown mushrooms do not have Vitamin D as grown in the dark.)

GET SOME SUNLIGHT!

COMPLEMENT WITH SUPPLEMENTS
(As Vitamin D is hard to find in many foods, supplements are recommended.)

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