When it comes to protecting your bones after 40, these are the 3 things that matter most from a movement perspective:
1️⃣ Strength Training
Your bones need a reason to adapt. That means exercise that feels challenging enough – whether that’s heavier weights or enough reps/difficulty to create fatigue.
The key is progressive overload (gradually increasing demand) and consistency, not just a random session here and there.
2️⃣ Impact
Bones respond best to ground reaction forces.
That can look like jumps, hops, jogging, or stair climbs. The secret is to choose impact that’s safe for your joints and adapted to your pelvic floor, depending on symptoms.
3️⃣ Balance & Reaction Timing
This one’s often undervalued, but it’s foundational. Because fractures usually happen after a fall. Training your balance and your ability to “catch yourself” before you hit the ground is just as protective as bone density itself.
My fave approach is a program that includes all three. That’s exactly what we do inside GLOW10 — strength, impact, and balance — safely, in just 10 minutes a day.
💛 Save this as your reminder that your bones deserve more than just calcium.