Leaping Leprechauns! What's a Person to Do When Their Bones Start to Thin?

Happy St. Patrick's Day from Flow Physical Therapy!

We're bringing you some movement medicine tips this month - moves scientifically proven to build stronger bones and keep you feeling powerful and unbreakable at every age.

TIP 01

🏋️ Lift Heavy Weights (Yes, Heavy!)

This is the big one. Resistance training is one of the most prescribed non-pharmacological treatments for maintaining the health of aging populations - and it's remarkably effective at maintaining muscle mass and reducing bone loss, according to Dr. Mary Claire Haver, MD.

Focus on compound movements like squats and push-ups. Aim for 5-10 reps per set, lifting heavy enough to genuinely challenge yourself - this stimulates the

nervous system and builds the muscle needed to offset losses.

TIP 02

🦘 Jump Training

Short, high-impact loading enhances mechanical strain on bones - a key driver of bone formation, says Dr. Stacy Sims, PhD, an international exercise physiologist and nutrition scientist specializing in health and performance. Try simply bouncing in place. Land without bending your knees to absorb the impact - you want that stress going through your bones. Even 5-10 minutes, three times a week, is a powerful bone stimulus.

TIP 03

🧗 Stair Climbing

Slow, intentional step-ups recruit large gluteal muscles and place meaningful load on your bones. No gym required - a staircase at home or at the office is all you need.

Try This: Take it slow and deliberate. If well-tolerated, skip a step to increase the challenge and recruitment depth. Focus on pressing through the heel as you step.

TIP 04

🦺 Weighted Vest Walking

Adding external load through a weighted vest increases mechanical strain on the skeleton and has been shown to help preserve spine and hip bone mineral density, notes Dr. Vonda Wright, MD, a double board-certified orthopedic surgeon and author of the New York Times bestseller.

Getting started: A vest of 10-15% of your body weight worn during your daily walk is enough to stimulate bone adaptation. Start lighter and build up over a few weeks.

TIP 05

⚖️ Balance Training

Falls are the real enemy when it comes to fractures - so every workout should include balance work. A great place to start is the single-leg "clock" drill, a classic in physical therapy. Standing on one leg, point your free foot to each position on an imaginary clock face. Begin with eyes open, then progress to eyes closed as your stability improves. Simple, effective, and something you can do anywhere.

Happy St. Patrick's Day -

May your bones be as strong as the luck of the Irish. 🍀

- The Team at Flow Physical Therapy

Sources: Dr. Mary Claire Haver, MD (thepauselife.com) · Dr. Vonda Wright, MD - Unbreakable: A Woman's Guide to Aging with Power · Dr. Stacy Sims, PhD - Next Level