Strong Bones

By Alison Cardoza • Photos By Matt Johnson

Bones are the framework of our bodies. The right kind of stress placed on our bones stimulates them to become denser and stronger. Weight-bearing activities, resistance training, and appropriate impact exercises encourage bone building and help preserve bone mass, ultimately improving bone density.

Osteopenia and osteoporosis are related conditions characterized by decreased bone mineral density (BMD), which is diagnosed through a DEXA scan. Osteopenia serves as an early warning sign of declining bone density, whereas osteoporosis represents a more advanced condition in which bones have become weaker and more susceptible to fracture.

Because weakened bones increase the risk of fractures, it is important to understand your current bone health and take steps to slow or prevent further bone loss.

Knowing which exercises to incorporate into your routine can play an important role in improving bone health. Muscles and bones work together; as muscles pull against bones during movement, they create forces that stimulate bones to adapt and become stronger. Strength training and impact activities place beneficial stress on the skeletal system, helping to maintain or increase bone strength and reduce the progression of osteopenia and osteoporosis.

Nutrition is also essential for healthy bones. Protein and calcium are both critical for bone health. Protein helps build and maintain bone tissue and supports muscle strength, while calcium provides structural strength to the skeleton. Choosing high-protein, calcium-rich foods can help support healthy bone density.  Greek yogurt, milk, cottage cheese, beans, and lean meats are excellent examples of foods that provide these important nutrients. 

Get Expert Advice

Brenna Tomlinson, AFAA Certified Personal Trainer, NASM Nutrition Specialist, and Bone Health and Osteoporosis Foundation(BHOF) BoneFit Trainer at Baptist Health Milestone, developed a comprehensive one-day workshop for women who have been diagnosed with osteopenia or osteoporosis.

The workshop is based on a clinical study known as the Liftmor Trial. The study was conducted on postmenopausal women and included four different exercises that participants performed twice a week for 30 minutes over an eight-month period. The study was also duplicated on men.

Brenna expanded upon the research by including a 30- to 40-minute discussion on the six minerals and supplements recommended for women with osteoporosis and osteopenia. She provides participants with the recommended amounts of each supplement, identifies food sources that contain these nutrients, and includes a seven-day meal plan.

In addition, Brenna discusses other treatment modalities and strategies that have been suggested for individuals with osteopenia and osteoporosis.

Get Moving!

Brenna introduces and demonstrates the four exercises from the study, and participants perform them in the weight-training area at Milestone. These exercises include deadlifts, squats, overhead presses, and jumping pull-ups.

She also leads two training sessions each week exclusively for participants who have completed the workshop. The results of the study are significant, showing improavements in both the lumbar spine and the femoral neck, which is the area where many hip fractures occur.

Workshops are held twice a month at Baptist Milestone.

The cost is $80 for Milestone members and $92 for non-members.

Contact Brenna today for more information or to reserve your spot: (502) 418-8664.

Alison Cardoza ACSM Certified Personal Trainer and Fitour Group Exercise Instructor at Baptist Health Milestone Wellness Center. BS Exercise Science and Sports Medicine with a minor in Health Promotions from University of Louisville. Former UofL Ladybird and NFL Colts Cheerleader.