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3 Simple Exercises to Support Your Bones
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Exercise is one of the most essential elements to strengthening your bones and preventing fractures. That is why exercise is a fundamental component of the BONES Method™.

I know many of you understand how important exercise is for your bones and your body, and know you should exercise every day, but find excuses!

“I don’t have time”
“I am too tired”
“I don’t have exercise equipment”
“I don’t know what exercises to do”

So today I am going to introduce you to 3 exercises that can be done anywhere, anytime, and everyday!  They take less than 5 minutes, need no equipment and they will help to strengthen your bones and improve your balance, reducing your risk of falling and breaking a bone.

Remember that exercise is important to your bones for several reasons:

  • Impact exercise induces mechanical stress on the bone which influences bone mineral density and strength,
  • Resistance exercise is necessary because not only does the force of the muscle contracting on the bone stimulate bone growth, but muscle, in response to exercise, also releases a hormone called irisin which is known to enhance bone mass and strength,
  • Posture exercise is important to prevent the characteristic forward flexed posture associated with osteoporosis, and
  • Balance training is necessary to maintain stability and prevent falls and fractures.

I am confident you can find 5 minutes to incorporate these basic bone building exercises into your daily routine!

 

Mini Squats: Start with feet shoulder width apart and focus on bending at the hips as well as the knees.

Don’t let your knees pass your toes as you squat. Perform 10-20 squats/day

 

Heel drops: Start with your feet in a comfortable position.  Raise up on your toes, then let your heels drop down on the floor.

Start out with a gentle impact, gradually increasing the force placed through your heels as is comfortable for you.

Perform 10-15 drops/days

Standing on One Leg:  Perform this exercise close to a chair or counter to prevent falling.  Start by standing on one leg with the other leg bent.  Hold for 15 seconds then switch to the other leg.  Perform 2 times on each leg.

To increase the difficulty, stand on a pillow or some other soft surface!

 

To truly build up your bone strength you need to do more than just these three exercises on a weekly basis.   These exercises, however, can be done anywhere and even on those days when time is short. So next time you are cooking dinner or waiting for the kettle to whistle, do a couple of heel drops and some mini squats and finish by balancing on one leg to help support your bones, so they can then support you!

NO MORE EXCUSES for not nurturing your bones every day!

As with any exercise, STOP if you experience pain or discomfort.  Always consult your physician before starting any exercise program.

Want further advise on the best exercises to support your bones and your body? Contact me at susan@nurturedbones.com or enroll in The Bone Health Program at Virginia Therapy and Fitness, located in Reston, Virginia.  You can check out the program by clicking here!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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