I had a bone density test last week. I had never had one before and, honestly, I haven’t thought about it until this year. I remember working with personal training clients who would talk about getting their tests done and receiving their scores. We were doing strength work as one of the ways to keep their bones nice and healthy and, I’m happy to say, these women were strong and healthy. However, since I wasn’t quite “at the age” to worry about my own bone heath at the time. . . I didn’t.

Until this year - I decided this was the year I was going to make all the appointments, get the tests, and do the things to make sure I am taking care of myself, like I know I would tell everyone else to do! As far as the bone density test, I was really curious how I’d score. I felt as if I have been weight bearing, moving, and strength training for all of these years so surely I would “get an A”.

Even though I got that “A”, so to speak, I can’t sit on my laurels. I, and we, need to keep on keeping on to stay strong, mobile, and as far away from frail, as long as possible. I thought I’d share some of the things I make sure I continue to do.

Strength train.
One of my 2023 goals is to get stronger, so this one stays up at the top.
Walk, of course, but with my weighted vest.
If you have seen any of my Instagram posts, you may have seen me heading for a walk wearing the ridiculous looking weighted vest. I want you to know I know it might look ridiculous! But, thank goodness I’m finally at an age that I’d rather work on having strong bones, increase weight bearing and do so looking like I’m wearing a SWAT vest.

3. Jump rope.

I jump rope . . . sporadically. When I am time crunched, feeling extra energetic or when I remember. It doesn’t take long, just a few minutes for benefits. It’s really is a big bang for the buck!

A recent article in Time, shares the benefits of jumping rope saying, “Those benefits extend to your bones. “Anything that has some impact to it or that places a load on your bones will increase their density,” Olson says. “Jumping rope certainly has that aspect to it.” A study in the Journal of Applied Physiology found that young women who jumped as high as they could just 10 times, three times a week for six months, increased bone mineral density in their legs and the lower half of their spines.”

There’s really no excuse. You can get a jump rope almost anywhere, for almost nothing, and it can go anywhere. Here is the jump rope I use . . .I think I’ve had it since 8th grade!

4. And more jumping.

If jumping rope doesn’t fun to you, then how about jumping on a trampoline? Just the thought of that brings back those fond memories of jumping and flipping and flopping around for hours in my back yard. Now, I am not suggesting you get on a trampoline in your back yard, or your neighbor’s, but what about a little mini trampoline? Take a little bit of time to add some jumping that would feel a little easier on your joints, but still be fun and STILL add to helping strengthen your joints and bones. Here is the mini trampoline (or rebounder) that can come right to your front door.

The best time to begin working on our strength and bone density was 10 years ago, but the NEXT best time to start is NOW. We want to live full, vibrant lives. I don’t know about you,but I know I don’t want to be frail, osteoporotic, hunched over and on a walker or wheelchair. My goal is to do what I can so that I can continue to do all the things I want and need to do for as long as possible. I constantly think of the words longevity, vitality, youthful, active and wellbeing. Working on bone density is a simple thing with a big impact.

Have a great week-