Bone density training at 57!
Are you training for bone density? SAVE THIS! Here’s what we know improves it over time (think months to years). If you are naturally shorter, smaller or perhaps, went through a period of time in your life where you were under consuming calories, have a genetic predisposition – (all are true for me) you are at a much higher risk of osteoporosis. I’m working on it!
Make it a regular part of your routine.
* Resistance training (heavy lifting, progressive overload… biggest ROI)
* Impact loading (jumping, hopping, sprinting… signals bone growth)
* Adequate protein intake (supports bone matrix… aim 1g per lb bodyweight)
* Calcium intake (food first… ~1,000–1,200 mg/day depending on age)
* Vitamin D status (critical for calcium absorption… get levels tested)
* Hormone optimization (especially estrogen… major driver post-40)
* Avoid chronic calorie restriction (low energy availability = bone loss)
* Limit alcohol (directly weakens bone formation)
* Don’t smoke (accelerates bone loss)
* Sleep quality (poor sleep disrupts bone remodeling)
* Maintain healthy body weight (too low = higher fracture risk)
* Consistency
Cameron Long
Cameron is a seasoned CFO and CPA with 31 years in finance. He created the AI Trader's Playbook to help everyday investors use AI to find high-confidence trades — in minutes, not hours.
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I need to do this! ❤
You’re taking for granted that most over 50 (or even under 50) can do these knee damaging jumps!! They don’t even look safe…
This HER workout. Not everyone’s. A rebounder, a jumprope, jumping jacks.. there’s alternatives.
@SurvivalBetty
The ones you mentioned are harder than what she’s doing on you joints. Jump rope is straight jumping up & down. Jumping jacks same thing. Pounding on you feet hitting pressure on your joints. There’s alternatives but not that. I’m going to list a couple to the one you replied to. 🤷♀️
Thats an advance step. If you are new to using steps ya that’s too hard. Start slow. Don’t add the jump if you can’t. Start with 1 step at a time. After a couple weeks or you think you can add just a little hop. If too hard skip the jump. Just really watch your form. Then add 2 nd step & so on. Don’t over do it. Your body will love you for doing these. You’ll see change with them. But go toward your speed. Forget everyone else. Worry about your form & squeeze that butt & thighs as you do these. You butt & legs like these. Squeeze as you put your foot on the step & youre about to change your weight pushing up. Hope it helps. Watch her form. It’s spot on.
That’s not Chalene. And NOOO , NEVER jump like that over 50. This needs to be deleted ASAP🤡
No, please don’t say that. Dig into this. It’s based on factual science and saving women’s lives. 1/3 of women will have significant bone loss in the first 5-10 years of menopause alone. 80% off all individuals with osteoporosis are women. Should a woman break her hip at this time, 30% will DIE in the first year as a result. Get educated. Just because YOU are not able to do this, don’t assume the rest of us can’t. It’s as easy as jumping Jack’s. It’s as easy as a rebounder. It’s as simple as jumprope. And yes, it is her.
Wow girl. I KNOW THATS HARD!!! GREAT JOB!
What if you shouldn’t jump herniated disc?
Actually ladies Dr Vonda Wright, an orthopedic surgeon WANTS perimenopause and menopausal women to jump everyday for bone health! She is all over Instagram and you tube
I wish someone would put a “baby” start plan together. Like stupid easy to get started. Ain’t nobody trying to break a bone, and I already workout!!!
Hopping up & down on the floor. Then progress to Hopping up on one step in your house.
Check out osteo-gains. The jump training Stacey sims recommends. Scientifically proven.
What if you cant jump cause of neck surgery
I’m glad 50% of my DNA is female and I’m 57 and I would probably assume it also applies to me even though my bits hang out not in. My body is in decline because a lack of exercise and I’ll need an assistant that’s going to work and this sounds awesome
You forgot optimize oestrogen for bone growth
Yeah not with osteoarthritis in your knees
Yeah. Get real.
Now that’s it’s nice out, I’m going to try stepping on my deck. ❤thanks