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Episode 15: The Importance of Healthy Bones and Muscles as You Age with Alicia Jones
Stronger Bones Lifestyle Podcast: Take Control of Your Bone Health
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[2:53] Muscles, bones and aging
[4:53] Connecting muscle and bone/ostosarcopenia
[8:03] Osteoblasts and osteoclasts
[10:03] The benefits of weight training
[15:26] What weight feels right
[18:28] Weight intimidation
[19:44] Counter indicated movements
[20:13] The problem with crunches
[21:21] 50% of osteoporosis fractures
[22:41] The bone part of the body that is most reactive to weight training
[23:54] Changing up your walking route
[24:38] FITT-increase the stimuli on your muscles
[25:39] Make stress your friend
[26:12] A caution about weighted vests
[28:03] Spinal rotation
[34:26] Two top reasons people visit physicians
[35:09] Forward folding appropriately
[38:00] One thing to do never do with osteoporosis
[40:57] Small things to do everyday to enhance bone health and muscles
[43:53] Summing up the discussion
Alicia Jones on Links Between Bones and Muscles - Keeping them Healthy as You Age
Do you know what happens to your bones and muscles as you age? Today on the Stronger Bones Lifestyle Podcast we sit down with Alicia Jones to talk about links between bones and muscles and how to keep them healthy as you age. Alicia Jones is a widely recognized fitness and weight loss expert with over 17 years of experience transforming the health and lives of women over 50 who feel young at heart and excited to live the second half healthy and strong.
In this episode Alicia discusses why your spine is so important, her FITT method to change your body muscle and bone health, why you need to leave your ego at the door and finding that sweet spot and small things to do every day to enhance bone health and muscles.
Listen to more episodes on Bone Health and Osteoporosis
Frequently Asked Questions (FAQs)
Yoga can stimulate bone growth in your 20’s and can reverse bone loss in your 60’s. Yoga creates stronger bones because it has 10-20 times greater pressure than gravity.
In addition to bone growth, Yoga improves balance, anxiety, and posture.
The osteocytes in your legs govern your appetite, which is why Yoga promotes weight loss.
Rotation is completely safe for women suffering from osteoporosis or osteopenia. Safe spinal rotation involves having proper length and extension in the thoracic curve.
Yoga done for 20-30 minutes every day can protect your cognitive function.