Let’s Talk Bone Health
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I recently had my first bone scan now that I’m a woman of a certain age. While I haven’t gotten the official report from my doctor, I did get the results, and as you know, I’m dangerous with Dr. Google. From what I can gather, my hips look pretty good. My husband would totally agree. My lower back does show borderline Osteopenia. If that’s a new term for you, let me share. Osteopenia is the stage before osteoporosis, where bones start to lose mass but are not yet fragile. Of course, I went down the Rabbit Hole of ways to slow and or reverse any more bone loss and thankfully, there are many tools I can incorporate.
I’m already addressing my Vitamin D* and Magnesium* deficiencies with supplementation and a more focused diet, including foods like salmon, eggs, nuts, and spinach and chia seeds. Because protein is also important for bone structure, making sure to get an adequate amount per day is also a priority. I will be keeping an eye on those with regular bloodwork. Everyone knows calcium is important for strong bones, and although my last blood panel did not show a deficiency, I am going to be making that a priority in my diet as well, with healthy portions of yogurt, broccoli, almond milk, and cottage cheese.
As a voracious follower of wellness influencers, I had seen lots of people adding weighted vests to their routines and asked my bonus daughter to get me one for my birthday. She came through, and I have a super cute aqua blue 8-pound new bestie* who’s been waiting for the weather to warm up. Weight-bearing and resistance exercises are key to slowing or reversing bone loss, and a weighted vest can enhance these effects. How, you ask? Let me share…
How It Helps:
1. Increases Bone Load – Wearing a weighted vest while walking or doing bodyweight exercises applies additional stress to bones, encouraging them to rebuild and strengthen.
2. Stimulates Bone Remodeling – Bones respond to mechanical stress by increasing mineral density, making them stronger over time.
3. Improves Balance and Stability – Strengthening bones and muscles with a weighted vest can reduce the risk of falls, a major concern for those with low bone density. Studies show that 1 in 4 older adults will die within a year of falling and breaking a hip. My 80-year-old self is counting on me to have good balance.
4. Enhances Muscle Strength – Added weight makes muscles work harder, which indirectly supports bone health by improving overall stability and movement mechanics. My 80-year-old self is also counting on me to be strong.
My new bestie and I are going to start slow and get to know each other. She’s only 8 pounds, which is perfect to start out. She’s quite comfortable and distributes the weight evenly over my upper body. We are going to start with walks in the Park, looking for inclines and stairs to up the intensity. I think we will also find park benches to add intervals of squats and step-ups for some strength training as well. I’m also going to listen to my body and reduce the frequency if I feel any joint pain. Have you tried a weighted vest? I’d love to hear how you use it! Let’s make our 80-year-old selves into Bad-Asses.
