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Keeping your Bones Strong is important for Aging Well

Bone health is a top concern for many people over the age of 50 as our bones tend to diminish in strength and sturdiness as we age. The one thing that is key to good bone health is to create healthy stress on the bones to encourage them to remain strong and resilient. Healthy stress means practicing poses that offer longer holds to help strengthen bones and flowing movements that work both muscles and bones at the same time.

Reduce degradation in your bones… Get them stronger!

The strength of your Bones is essential to keep you mobile and doing the things you love. Unfortunately, by the time we reach our midlife years, degradation in our bones can occur from prior injuries, mis-use and, yes, even abuse! Therefore, anything we can do to slow down and/or even reverse the degradation will pay us dividends in our independence and quality of life. In other words, we have to “work at” getting and keeping our structure strong.

That’s where YogaVista.TV comes in! We offer many videos of poses and sequences that will put healthy stress on your bones. Consequently, the degradation of your bones will be able to slow down and/or even reverse itself. In conclusion, we are here to guide you and help you by offering these structured Wellness Practices to keep your bones strong and resilient in order to avoid falls and potential bone fractures.

Note: The videos in this collection are included in various YogaVista.TV subscription plans.

Wellness Practices for Bone Strength

We have made it easy for you to begin a Yoga program focused on helping you find ways to strengthen your bones. We have created these Wellness Practices for Bone Strength that offer targeted videos to educate and empower you to take control of your own health. When we have strong bones, we can avoid fractures and delay any onset of Osteoporosis.

Related Video Series

(some videos included in the Wellness Practices above)

Sherry Zak Morris Strong Bones for Midlifers

Strong Bones for Midlifers: Yoga for Osteopenia & Osteoporosis with Sherry

Sherry Zak Morris Strong and Sturdy Yoga Series

Strong & Sturdy Yoga Series with Sherry: Let’s Get to Work!

Justine Shelton Gentle Yoga for Osteoporosis and Osteoarthritis

Gentle Yoga for Osteoporosis and Osteoarthritis with Justine

Chanda Vaniman Sit, Stand and Move

Strength & Cardio Fitness Series with Chanda

Safety Guidelines and Precautions

  • Weight bearing exercises: focus on creating “healthy” stress on your bones with balancing and strengthening movements
  • Be watchful and mindful of your posture — keep your bones in alignment!
  • Look for practices that focus on strengthening the bones of your spine and hips where Osteoporosis can often occur

If you have Osteopenia 

  • No jumping, bouncing or sudden movements!
  • Manage your stress levels as cortisol (the stress hormone) can weaken your bones; practice deep breathing and guided meditations to calm your nervous system
  • Weight bearing exercises – focus on creating “healthy” stress on your bones with balancing and strengthening movements
  • Non-weight bearing exercises – put strain on bones in a gentle way, letting the ligaments and tendons stress the bones through movement, causing osteoblasts to build more bone

If you have Osteoporosis 

  • No jumping, bouncing or sudden movements
  • Be cautious with forward bends by keeping your spine long and not rounding forward
  • Use the breath to stretch the musculature of your spine from the inside out
  • Upper Body – focus on poses that open your chest to help balance and/or reverse kyphosis (rounded upper back)
  • Lower Body – focus on strengthening your legs and lengthening your spine
  • Build vitality with gentle cardio movements like seated Sun Salutations

Before starting these Wellness Practices:

Ensure you have a release from your healthcare practitioner to do exercise. Also ask your practitioner if you have any movement restrictions resulting from your medical conditions. Above all, be mindful of any movement that creates a sharp, knife-like pain or tingling sensation.

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CREDITS:  Author, Sherry Zak Morris, Certified Yoga Therapist

Editor, Maria Perez, Certified Yoga & Group Fitness Instructor