Bone Density Rebuttal

Two weeks ago I wrote about 4 exercises to increase bone density. Wow, what a response! It took a few hours to sort through and respond to all the emails I got back. 

I would like to address some of the questions openly as I think it would be to the benefit of many.

First of all, thank you to those who asked about the typo in the pushup recommendations where I made a typo in the amount of sets to perform. The article says 203 sets but the it's actually supposed to be 2-3 sets. I couldn't imagine someone doing 203 sets of 10 pushups. If you did that 3 times a week that would be 6,090 pushups a week. That beats my record for sure :) 

One of the questions came up that if you have arthritis or a joint problem that requires low impact, are lunges ok to do?

As alway I think it's important to first check with your doctor, and if you can get a proper assessment done from a professional certified fitness trainer who can make sure you are doing things safely. My advice, and what I practice with all clients weather you have a joint problem or not, is never do movement that causes pain. So if the movement you are doing is causing pain, don't do it. There are always alternatives to every exercise. 

Having said that, all of the exercises I mentioned, brisk walking, squats, pushups, lunges/step ups are easily modified to suit your current level of fitness. 

A few others asked me how would I program this into a weekly schedule. While the best schedule is the one you can be most consistent with, making the exercise work 3 days a week on non-consecutive days is best. 

Here is how your bone density program can work on a weekly basis. 

Everyday - Brisk Walking 20-30minutes total. Aim to get it in at once for best bone density results, but a 10 minute walk after breakfast lunch and dinner would be just fine as well.

Squats 2-3 sets of 10-15 repetitions
Pushups 2-3 sets of 10-15 repetitions
Brisk Walk

Lunges or Step Ups 2-3 sets of 10-15 repetitions
Pushups 2-3 sets of 10-15 repetitions 

Friday or Saturday:
Squats 2-3 sets of 10-15 repetitions
Pushups 2-3 sets of 10-15 repetitions
Brisk Walk

It's a simple program, but effective. Now once you are able to complete a two exercise workout consistently, the next step would be to add more exercises in that compliment and balance the entire body. If you would like me to write about how to create you own balanced workout, just send me an email, with enough replies it might just have to be the next article I write :)

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness

Related: 4 Exercises to Increase Bone Density by Robin Mungall