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.