Carmen’s Tips on Improving Bone Density

 In HCYHealthy

Improving Bone Density

As many as 44 million people in the U.S. suffer from low bone mass.  Low bone mass can lead to osteoporosis which is weak and brittle bones.

Exercise has been proven to be a catalyst in improving bone density, specifically exercise that involves weight-bearing and muscle strength. Here are some good examples:

High Impact Weight-bearing Exercises:  Dancing, hiking, jogging, running, jumping rope, stair climbing, tennis

Low Impact Weight-bearing Exercises:  Elliptical, low-impact aerobics, stair step machine, fast walk on the treadmill or outside

Muscle Strength Exercises:  Lifting weights, elastic exercise bands, body weight training, functional movement training

Two important things to note regarding bone density:

Building bone density is site specific. A runner pounding the pavement would need to do upper body strength training to improve bone density above the waistline.

Like muscles, bones don’t grow stronger during workouts, they grow stronger between the workouts. Make sure to plan your workouts with ample recovery time to maximize bone regeneration.

Recent Posts


14dec6:30 pm8:00 pmSecond Saturday - Teen Night

19dec10:00 am11:30 amBreakfast with Santa Holiday Celebration

19dec12:00 pm3:00 pmCoffee, Conversation & ConnectionHCYMCA Career Holiday Series

24dec5:00 am3:00 pmChristmas EveBranches close at 3pm


01jan8:00 am4:00 pmNew Year's Day!Branches are open 8am - 4pm

11jan6:30 pm8:00 pmSecond Saturday - Teen Night

16jan12:00 pm3:00 pmCoffee, Conversation & ConnectionHCYMCA Career Holiday Series

17jan6:30 pm8:00 pmFamily NERF Night


07feb6:30 pm8:00 pmFamily First Friday - Frozen Friday

08feb6:30 pm8:00 pmSecond Saturday - Teen Night

17feb8:30 am4:30 pmSCHOOLS OUT! NERF & Ninja Day

28feb6:30 pm8:00 pmFamily Paint Night


06mar6:30 pm8:00 pmFamily First Friday - Animal Kingdom

14mar6:30 pm8:00 pmSecond Saturday - Teen Night

20mar6:00 pm9:00 pmParents Night Out


30may10:00 am2:00 pmUltimate Field Day!New Date!

Start typing and press Enter to search