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#Bonestrength Reel by @katerh_fitness (verified account) - BEGINNERS GUIDE TO LIFTING So many people have asked how to start and what weights they need. My best advice is to invest in some sturdy dumbbells-
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KA
@katerh_fitness
BEGINNERS GUIDE TO LIFTING So many people have asked how to start and what weights they need. My best advice is to invest in some sturdy dumbbells- I like hex so that you have the stability through your wrists for certain exercises. I recommend getting 3kg - 5kg when starting out . It’s important to keep in mind we all have different base level strength and entry level plus we will all progress in our own time. When you feel comfortable with the weights above, add gradually. Possibly some 7.5kg - 10kgs . You may not use them immediately but if you have them you may be more inclined to try them, even on one or two reps ….which is great. I will often use anything ranging from 3kg up to 15kg in one session so they are never a waste of money and don’t forget they are a brilliant investment in your future health. Good form is essential when you add weights in order to avoid injury so please take your time while you build confidence and strength. My new book has an on demand follow along beginner’s guide as does my app so there is plenty of support and good safe instructions to get you started. You’ll finish the 30 day plan feeling stronger , more confident and ready to continue your journey to a stronger more mobile you. It’s really hard to give individual advice here on Instagram and precise instructions but I hope this gives you the nudge you need to get going. #perimenopausehealth #perimenopause #menopausefitness #liftweightsladies #midlifehealth #beginnersworkout #weightrainingforwomen #liftweights #liftingweights #strongnotskinny #strengthtrainingbenefits #strengthandconditioning #strengthtrainingathome #strengthtrainingforwomen #strengthinmidlife #strengthworkout #dumbbellworkouts #weightedworkouts #weightsforwomen #bonehealth #bonestrength #bonedensity #musclegain #musclemass #cardiohealth
#Bonestrength Reel by @nutritionlabdaily - Your bones are not static. They're actively rebuilding themselves based on what you eat - and most people are running theirs into the ground without r
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@nutritionlabdaily
Your bones are not static. They're actively rebuilding themselves based on what you eat — and most people are running theirs into the ground without realising it. These eight foods give your skeletal system the raw material it needs to stay dense, strong, and fracture-resistant as you age. Dairy: Calcium and vitamin D provide the building blocks bones use to maintain density and repair microdamage daily. Kale: Vitamin K activates osteocalcin — the protein that binds calcium into bone matrix and prevents it from leaching out. Sardines: Calcium from edible bones and omega-3s reduce bone loss and support the formation of new bone tissue. Almonds: Magnesium and phosphorus work with calcium to strengthen bone structure and improve mineral absorption. Tofu: Isoflavones mimic estrogen's bone-protective effects and slow the rate of bone density loss in ageing adults. Figs: Calcium, magnesium, and potassium support bone mineralisation and reduce the risk of osteoporosis over time. White Beans: Calcium and magnesium maintain bone density while phosphorus supports the structural integrity of the bone matrix. Sesame Seeds: Calcium, magnesium, and zinc provide the trace minerals bones need to stay dense and resist fractures. Start adding these into rotation and notice the difference in your strength and resilience. Save this and tag someone whose bone health matters to you. Follow @nutritionlabdaily — daily nutrition science made simple. #BoneHealth #BoneStrength #Osteoporosis #CalciumRich #Superfoods #AntiAging #NutritionFacts #HealthyEating #Wellness #TheNutritionLab
#Bonestrength Reel by @adventurealive (verified account) - One exercise for stronger bones ☝🏽 As a physical therapist- I would pick the: *️⃣ Stomp Squat *️⃣ This exercise helps with: - leg strength (thigh
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@adventurealive
One exercise for stronger bones ☝🏽 As a physical therapist- I would pick the: *️⃣ Stomp Squat *️⃣ This exercise helps with: - leg strength (thighs and glutes) - knee mobility - core strength - impact But the best part is you can modify how hard you are stomping depending on how you feel 👏🏼 Modify by stomping on a softer surface like carpet, using a higher seating surface and/or not stomping as hard ⚠️ A good place to start for most is 10-20 repetitions per day but change as needed ✅ #bonestrength #osteoporosis #bone #physicaltherapist #legexercises Not medical advice. Try at your own risk.
#Bonestrength Reel by @wemasalon_mwanza - #Marleybraid Tupo wazi siku zote za wiki karibu sana mteja wangu 🇹🇿mwanza msumbiji jirani na kona ya pasiansi ☎️0755902648wema #bonestrength #french
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@wemasalon_mwanza
#Marleybraid Tupo wazi siku zote za wiki karibu sana mteja wangu 🇹🇿mwanza msumbiji jirani na kona ya pasiansi ☎️0755902648wema #bonestrength #frenchcurl#wasusimwanza #wasusitz
#Bonestrength Reel by @therealtrishagoddard (verified account) - Just getting used to the new treatment regime… TBH so far it's nothing compared to the last 18 months and I'm celebrating the fact that there's no che
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@therealtrishagoddard
Just getting used to the new treatment regime… TBH so far it’s nothing compared to the last 18 months and I’m celebrating the fact that there’s no chemo…for now. I’m not really into “cancer updates”… What I’m trying to show is that those of us with metastatic breast cancer are living with a chronic illness. Chronic illness entails constant management and changing of treatments. That involves working out how to cope with the side-effects. And yes, humour is one of the ways I deal with all this malarkey! The other way are eating and sleeping well and trying to ensure I get to MOVE every day; be that by strengthening my chemo-affected bones by weight training in the gym, going for brisk walks or ice-skating. Big love to all you other peeps out there dealing with chronic illness❤️❤️ #metastaticbreastcancer #chronicillness #cancertreatment #moveformentalhealth #chemotherapy #laughteristhebestmedicine #osteoporosis #bonestrength #weighttraining #goodnutrition #sleepwell #fuckcancer #blessed
#Bonestrength Reel by @clairerossbrown (verified account) - I really love my OSTEOSTRONG on Østerbrogade It's a revolutionary and clinically proven system that increases bone density, reduces joint pain & build
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@clairerossbrown
I really love my OSTEOSTRONG on Østerbrogade It’s a revolutionary and clinically proven system that increases bone density, reduces joint pain & builds strength in just 15 minutes per week. For me, it’s a fantastic way to help with my osteoporosis (knogleskørhed). It’s super efficient in that I can pop in and train in what ever clothes I have on for the day, be it from a meeting or on my way from A to B. If you want to read more check out @osteostrong_danmark www.OSTEOSTRONG.DK #osteostrong #osteoporosis #knogleskørhed #bonehealth #bonestrength #muscle #goodhealth #training #strengthtraining #workout
#Bonestrength Reel by @juliedaniluk (verified account) - Can you believe that 1 in 3 seniors will die of a hip fracture within 1 year of their accident? 😓 You would think that would have people running to t
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@juliedaniluk
Can you believe that 1 in 3 seniors will die of a hip fracture within 1 year of their accident? 😓 You would think that would have people running to their local calcium source to ensure their bones stay strong 😲!⁠ ⁠ The trouble is, calcium supplementation might be hazardous for some people. Those supplements can be hard to absorb and may even be detrimental in some cases.⁠ ⁠ That’s why it’s important to find FOOD sources of calcium🥦. ⁠ ⁠ However, it turns out the big culprit of bone loss is not just low estrogen, it’s also the fact that if you have high amounts of sugar or flour in your menu, that will actually create extra loss of bone mass! ⁠ ⁠ So we have to get rid of the sugar and double down on calcium🙌. ⁠ Sesame seeds are a good source of calcium. One tablespoon of sesame seeds provides 87.80 mg of calcium. A tablespoon of tahini contains 63.90 mg of this mineral. 100 grams of sesame seeds provides 97% DV.⁠ ⁠ Add tahini or sesame seeds in your salad dressings or smoothies 😋🥗. ⁠ ⁠ To discover 3 more calcium-rich foods and compare their amount of calcium, download my FREE ‘’Ultimate Nutrition Checklist’’ by clicking on the link in my bio @JulieDaniluk.⁠ ⁠ The best way to build and keep health and vitality is to learn the most important nutrients you need to avoid deficiencies and the best foods in which to find them. Enjoy!⁠ ⁠ Study reference: Schnell S, Friedman SM, Mendelson DA, Bingham KW, Kates SL. The 1-year mortality of patients treated in a hip fracture program for elders. Geriatr Orthop Surg Rehabil. 2010 Sep;1(1):6-14. ⁠
#Bonestrength Reel by @drsusanbrown (verified account) - While #walking is excellent for #cardiachealth and rejuvenation, it often doesn't provide enough impact to truly build #bonestrength. That means add
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@drsusanbrown
While #walking is excellent for #cardiachealth and rejuvenation, it often doesn't provide enough impact to truly build #bonestrength. That means adding movements like: • jumping • hopping • strength training • resistance • higher-impact activity These types of movements send signals to your bones to build and maintain density. Walking supports overall health, but your bones need more stimulus to stay strong as you age. If you want to learn the six key steps to naturally build and protect your bones, Dr. Susan Brown teaches the full strategy inside the Better Bones Solution Masterclass. 👉 Comment “MASTERCLASS” and we’ll send you the details. #BoneHealth #OsteoporosisPrevention #StrongBones #BoneDensity #WomenOver50Health #BetterBones #ExerciseForBones #Osteopenia #HealthyAging
#Bonestrength Reel by @aarogyanutrimix (verified account) - ఒంట్లో నొప్పులన్ని పటాపంచలు చేసే - Veg goat leg soup mix #bone #arthritis #bonestrength #jointpain #jointpainrelief
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@aarogyanutrimix
ఒంట్లో నొప్పులన్ని పటాపంచలు చేసే - Veg goat leg soup mix #bone #arthritis #bonestrength #jointpain #jointpainrelief
#Bonestrength Reel by @sabafaisal.official (verified account) - X @asraderm.official Ap ko all in one skin solution k leye magical product chaheye ? Use karein @asraderm.official ka GLUVIT-S FEBGEN COLLAGEN LIQUID
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SA
@sabafaisal.official
X @asraderm.official Ap ko all in one skin solution k leye magical product chaheye ? Use karein @asraderm.official ka GLUVIT-S FEBGEN COLLAGEN LIQUID & GLUVIT-S ORAL LIQUID & GLUVIT-S FEBGEN COLLAGEN LIQUID & Eid k sale b hai tou order karein. WhatsApp: +92 348 8881117 or Shop-online from website Asraderm.pk https://asraderm.pk/collections/gluvit-s/products/gluvit-s-oral-liquid-glutathione #SkincareEssentials #collagen #oralliquid #asradermofficial #skincare #Antiageing #Hyperpigmentation # Acnespot #bonestrength #haircare #Glutathione #whiteningskin #brightenupskin #glowyskin
#Bonestrength Reel by @essentrics (verified account) - What can Essentrics do for you? ➡️ "I recently went to my doctor for a general check up. While I was at the office, he decided that he wanted to do a
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@essentrics
What can Essentrics do for you? ➡️ “I recently went to my doctor for a general check up. While I was at the office, he decided that he wanted to do a bone density scan. When the results came back, he was floored! He told me that my spine was better than the best score on his chart. He also told me to keep up whatever I am doing as it is working. I have been doing Classical Stretch [by Essentrics] solely since 2011 as I found it to be such a complete workout. I feel my whole body has gained strength and mobility. I have been an exerciser all my life, but nothing has changed my body like CS. Thank you!!” -Linda #worldosteoporosisday #essentrics #bonestrength #dynamicstretching #weightbearingexercise #fullbodyworkout
#Bonestrength Reel by @mattroberts_lifestyle (verified account) - Bone Density Facts You Need To know   Peak bone density is reached at a surprisingly young age, between 25 and 30 years old. After this point, bone de
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@mattroberts_lifestyle
Bone Density Facts You Need To know   Peak bone density is reached at a surprisingly young age, between 25 and 30 years old. After this point, bone density plateaus for a while before gradually declining.    From ages 30 to 40, bone density decreases by about 1% per year on average. For women, this rate accelerates during menopause, with an average loss of 1.9% per year. This means that bone degradation can double during menopause, posing a significant risk if peak bone density was already low due to factors like eating disorders, vitamin D deficiency, lack of physical activity, or injuries during youth.   The decline in bone density is often a silent problem, as there are no symptoms until a fracture occurs. This makes it crucial to be proactive about bone health, especially for women approaching menopause.    Regular scans and a focus on maintaining a healthy lifestyle can help mitigate the risks associated with bone density loss. Early intervention and awareness are key to preventing severe bone health issues later in life.    I discuss this and much more with my guest on this week’s episode of the Evolution Lab, Paul Magee, our Bone Scanning partner clinic at Evolution. We also dive deep into the critical aspects of bone health, testing methods, and prevention strategies, plus the differences between DEXA and REMS scans.    We cover the need for early detection and preventative approaches as well as the genetic, environmental and lifestyle factors affecting bone health. The overall outcome is an inspiring and informative conversation for anyone wishing to better understand bone health and the impact of ageing, lifestyle and other factors on their own. Check out the full episode via the links in my bio. #mattroberts #evolutionlab #podcast #longevity #healthspan #fitness #BoneHealth #Menopause #HealthyAging #perimenopause #osteoperosis #osteopenia #bonedensity #bonestrength #strongbones

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