Bone health is vital for lifelong strength and mobility. In the U.S., approximately 10 million adults have osteoporosis and another 44 million have low bone density (osteopenia)—together affecting more than 54 million people. Peak bone mass is reached in the late 20s, then gradually declines, with loss accelerating for women after menopause. Osteoporosis is often called a “silent disease,” because many don’t realize they’re at risk until fractures or spinal changes appear. The good news: targeted exercise like Essentrics can help protect and support your bones for years to come.
What You Will Learn
– Peak bone mass is reached in the late 20s. Bone density begins to gradually decline in the 30s and 40s, with an accelerated loss for women after menopause.
– Essentrics uses eccentric strengthening movements across all planes of motion to create a gentle pulling force on the bones. This traction stimulates bone remodeling while also enhancing posture, balance, and overall functional strength.
– Functional exercises that are both weight-bearing and multi-directional build bone density more effectively than simple forward walking.
– Adequate protein and calcium intake support muscle and bone strength, while stress management reduces cortisol, which otherwise interferes with bone repair and protein synthesis.
– Case study evidence shows consistent Essentrics practice 4 times per week can improve bone density, with one participant achieving a 5% increase in hips and spine over 2 years.
What is Osteoporosis?
The term osteoporosis is defined as when the “osteo” (structure of bone cells) becomes less dense and considered “porous.” If there are not enough minerals in the bones (such as calcium), the bones start to lose solidity, breaking down and becoming porous. We may picture our bones are like those dusty skeletons in health class, but they are active live cells, specially designed for bone metabolism: remodeling bone continuously by both removing and renewing bone cells.
Risk Factors
As we age, factors like sedentary lifestyles, hormonal shifts (hello, menopause!), poor nutrition, medications, and even genetics can play a role in the onset of osteoporosis. Post-menopausal women are particularly at risk due to estrogen loss, a hormone necessary for bone formation. All these risks can lead to reduced mobility and declining strength, crucial for maintaining balance and good posture, increasing the likelihood of falls and fractures.
How is Osteoporosis Diagnosed?
Early bird gets the worm – or in this case, the chance to nip osteoporosis in the bud!
The standard measure is called a Bone Mineral Density (BMD) test that measures thickness and solidity of the bones. Diagnosis is typically done with a DEXA (Dual-Energy X-Ray Absorptiometry) scan. Commonly scanned areas include the hips and lumbar spine – areas prone to frequent fractures. The T score compares your results to the averages of healthy women aged 25-30 (when bone density is optimal) of the same height and weight. The Z score is the comparison with healthy women your age, height, and weight.
Osteopenia and osteoporosis are labels on a continuum of abnormal results. Osteopenia is considered statistically the first stage in the disease. Think of it as a gentle tap on the shoulder, urging you to act before it morphs into full osteoporosis.
How to Stimulate Bone Growth as You Age
The great news is that bone strength can still be improved at any age. The key is movement that challenges the body in ways walking alone cannot. While walking is a good start for someone beginning to exercise, it only moves the body in one direction, meaning it doesn’t provide the progressive challenge bones need to grow stronger. Multi-directional, weight-bearing exercises—like pickleball, gardening, golfing, or Essentrics!—stress the bones from different angles, creating a stronger stimulus for bone remodeling while also building balance and functional strength.
The body is a complex system. When key factors like nutrition and stress management are in balance, your body has a much better chance of improving bone density. Adequate intake of protein and calcium are essential to muscle and bone strength. Stress management is critical as well – cortisol (the hormone released during chronic stress) affects inflammation, sleep and protein synthesis – the ability to use the protein we eat to build muscle, which in turn stresses the bones to improve their strength.
“Making large movements is a powerful way to maintain & rebuild bone. The larger the movements you make, the greater the bone-strengthening benefits.”
Miranda Esmonde-White, Aging Backwards: Fast Track
How Essentrics Supports Bone Health
Essentrics offers a unique approach to improving bone health by focusing on muscle traction during resistance training. Having the muscles pull on and stress the bones stimulates bone growth. Moving in multiple directions and working with controlled concentric and eccentric movements ensures we are targeting the full skeleton. We can directly affect our BMD with biomechanical impact through exercises like Squash Lunges, Footwork and Side-to-Side Lunges. Additionally, Essentrics helps with stress relief, posture and balance – rebuilding confidence as you move through your daily life!
My Personal Experience with Essentrics and Bone Density
I want to share my personal experience: my DEXA results from 2020 to 2022
In 2 years, I was able to improve my bone density by an average of 5% in both my lower spine and hips. I practiced and taught Essentrics 4 times per week at minimum during that time.
When I received my diagnosis 7 years ago, I started osteoporosis medication. But while on only bone medication, I had an actual decline in bone density. It wasn’t until I specifically committed to Essentrics that I was able to change these numbers. And I enjoyed every single second! I continue my commitment to Essentrics. This is only one case study but is backed by evidence-based research.
Please talk with your health care provider on what the best choices for you are, but I encourage you to keep practicing Essentrics! The beauty is in the progressive challenge of Essentrics workouts on Essentrics TV. I continue to do brisk walking and hiking as well as Essentrics for weight-bearing exercise. Essentrics is for my muscle strength, stress management, energy levels, balance, coordination and most important, my confidence in taking charge of my bone and total health!
Contributing writer Dr. Nanette Tummers,
Professor Emeritus at Eastern Connecticut State University
and Essentrics® Level 4 Instructor.
References:
Bone Health and Osteoporosis Foundation, Osteoporosis Exercises for Strong Bones (2023). Bonehealthandosteporosis.org
Cleveland Clinic. Medical Review Osteopenia 9/29/2021.Myclevelandclinic.org
National Institute Arthritis and Musculoskeletal and Skin Diseases, National Institutes of Health.
Bone Health and Osteoporosis: What It Means to You | NIAMS (nih.gov)
Osteoporosis Causes & Symptoms | NIAMS (nih.gov)
When it comes to bone health,
movement makes all the difference.
FAQ
Q: What causes osteoporosis and how can I prevent it?
A: Osteoporosis can be caused by aging, hormonal changes such as menopause, poor nutrition, inactivity, genetics, or certain medications. Prevention includes regular weight-bearing multi-directional exercise like Essentrics, maintaining adequate calcium and protein intake, and managing stress to keep cortisol levels balanced.
Q: What type of exercise is best for preventing osteoporosis?
A: Weight-bearing resistance exercises that involve multi-directional movements are best for preventing osteoporosis. Essentrics, golf, pickleball, and gardening all challenge bones from different angles, which helps stimulate bone density more effectively than simple forward walking.
Q: How does Essentrics improve bone density?
A: Essentrics strengthens bones by using muscle traction. When muscles pull on bones during large, controlled movements, it stimulates bone remodeling that helps bones grow stronger over time.
Q: How often should I do Essentrics for bone health?
A: Practicing Essentrics at least 4 times per week has been shown to improve bone density. In one case study, a participant gained 5% bone density in the spine and hips after two years of consistent practice at this frequency.
Q: What nutrients are most important for bone health?
A: Calcium and protein are essential for strong bones and muscles. Protein supports muscle strength, which applies stress to bones to make them stronger, while calcium maintains bone structure. Managing stress is equally important, as high cortisol levels interfere with protein use and bone repair.
Q: How is osteoporosis diagnosed?
A: Osteoporosis is diagnosed with a Bone Mineral Density (BMD) test, often using a DEXA scan of the hips and lumbar spine. Results are given as T scores and Z scores, which compare bone density to that of healthy women in their 20s or to women of your own age, height, and weight.
