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Questions from the gym: Do I need to worry about my bone density?

A question we get asked often is, do I need to worry about my bone density? This question is coming from a wide range of people not just the elderly. So, what is bone density and why might it be important?

Bone density is the amount of calcium and other bone minerals in bone tissue. Bones containing more minerals are denser and are less likely to break. Bone density is measured using a DEXA scan that can pick up the minerals and create a risk profile of fractures or identify if you have osteoporosis - which causes bone to become weak and brittle.

Risks of having a low bone density:

  • Age

  • Certain medications

  • Hormone level changes

  • Smoking

  • Excessive alcohol consumption

  • Low physical activity

  • Poor diet

  • Certain medical conditions

We can see above that there are some lifestyle factors that we can manage to decrease the risk of developing low bone density. Below we will list some of the things that you can do to help improve your bone density.

  • Include plenty of calcium in your diet

  • Pay attention to your vitamin D

  • Increase physical activity specifically strength training

  • Avoid substance abuse

  • Improve your diet, more protein, more vegetables

  • Vibration therapy was initially developed by scientists involved in space travel. The studies revealed that astronauts who spent months in space stations lost 1 to 2% of bone each month. It was found that they can regain such bone loss by standing on a lightly vibrating plate for 10 to 20 minutes each day.

There we have it, if you have a reason for concern about your bone density then above are some tips to start doing something about it before it becomes a problem. Alternatively if you need some help our coaches have all the tools needed to develop a personal program for you!


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