Did You Know?

For Those Looking to Improve Strength, Bone Density, Balance, and Longevity

If you want to improve strength, bone density, balance, and longevity, a varied workout plan is necessary. Adding a few more exercises to your routine will enhance your results and help target multiple areas of health.

• Start or end your workouts with walking for a normal-impact warm-up.
• Warm up your core with exercises like the prone plank, side bridge, supine bridge, and modified curl-ups.
• Begin with 10-second holds for core exercises and gradually increase to longer durations and fewer repetitions.
• Incorporate compound movements like squats, lunges, push-ups, pulls, carries, and short sprints or jumps to further strengthen your body and bones.

Suggested Progression for Core Training:

• 10-second holds x 6 reps
• 15-second holds x 4 reps
• 20-second holds x 3 reps
• 30-second holds x 2 reps
• 60-second hold x 1 rep

Incorporating walking, strength training, and core exercises into your routine will not only improve bone density but also strengthen your entire body, boost balance, and enhance overall longevity.

Have questions? Call our office for a consultation (716) 247-5320.