Sweet friend,
We have loved seeing you in the studio and online this week! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! This month we are focusing on strengthening our bones. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!
Yoga for Osteoporosis
Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density. New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.
Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.
Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.
Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!
Resistance Exercises
Not only is yoga an excellent option for strengthening your bones, but resistance and training is also extremely beneficial. Resistance training allows the body to improve muscle mass, strength, and size by being exposed to more weight than one experiences in everyday life. When engaging in this type of training, one should aim to complete two sets for every large muscle group and the intensity should be adjusted based on the individual. This type of training is doable for anyone! Here are so specific exercises below that help to increase bone and muscle mass!
Download some resistance band exercises below that you can do anywhere!!
We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit!
May is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to accomplish your summer goals! Let’s make everyday count!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
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Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
