StrongHer Bones: Empowering Women to Prevent Osteoporosis
Osteoporosis is a significant health concern for women, especially as they age. It weakens bones, making them more fragile and susceptible to fractures, which can drastically affect one's quality of life. The StrongHer Bones program was designed with these risks in mind. Our mission is to empower women with the knowledge, tools, and strength training needed to prevent bone loss and maintain strong, healthy bones throughout their lives. This program takes a holistic approach to women's health, using a combination of in-person and virtual training, education, and long-term health strategies.
Understanding Osteoporosis and Bone Loss
Osteoporosis, often called the “silent disease,” occurs when bones lose their density and mass, making them weak and brittle. While bone density naturally decreases with age, women are particularly vulnerable due to the rapid bone loss that occurs after menopause as estrogen levels drop.
Bone is living tissue that constantly renews itself, but with age, the body’s ability to produce new bone tissue slows down, and bone resorption (breakdown) outpaces bone formation. By the time a woman reaches menopause, this process accelerates dramatically, putting her at high risk for developing osteoporosis unless preventative action is taken. According to AAOS, American Academy of Orthopedic Surgeons, “most women enter menopause between the ages of 42 and 55. As the levels of estrogen drop dramatically, women undergo rapid bone loss. In fact, in the 10 years after menopause, women can lose 40% of their spongy, inner bone and 10% of their hard, outer bone.”
Key risk factors include:
Hormonal changes during menopause
Lack of physical activity, particularly strength training
Inadequate calcium and vitamin D intake
Family history of osteoporosis
Smoking and excessive alcohol consumption
The Impact of Osteoporosis
Osteoporosis affects millions of women worldwide, often leading to devastating consequences. According to the International Osteoporosis Foundation (IOF), approximately one in three women over the age of 50 will suffer an osteoporotic fracture in her lifetime. These fractures most commonly occur in the hip, spine, and wrist, but they can happen in other areas as well.
A hip fracture, in particular, can lead to serious complications. Studies show that 20% of women who suffer a hip fracture die within a year due to related complications, such as immobility, infections, or cardiovascular issues. Even for those who survive, 50% will be unable to walk independently again, and many will require long-term care, leading to a significant loss of independence and quality of life.
Why Strength Training is Essential for Bone Health
One of the most effective ways to combat bone loss and reduce the risk of fractures is through regular strength training. Weight-bearing exercises and resistance training put stress on bones, which stimulates the body to create more bone tissue, improving bone density and strength.
Research has shown that women who engage in regular strength training can slow bone loss and even build new bone. Strength training exercises that are especially beneficial include:
Weight-bearing exercises: Activities like walking, jogging, or dancing that make you work against gravity help maintain bone mass.
Resistance exercises: Lifting weights, using resistance bands, or body-weight exercises like squats and lunges improve muscle and bone strength.
Balance and posture exercises: These help prevent falls, which are the leading cause of fractures in individuals with osteoporosis.
Our new women’s health initiative, StrongHer Women, includes the StrongHer Bones program includes tailored strength training exercises specifically designed for women at risk of bone loss. Each session focuses on key areas vulnerable to fractures, such as the hips, spine, and wrists, while also enhancing overall balance and coordination to minimize fall risks.
How StrongHer Bones Addresses the Whole Woman
Preventing osteoporosis isn’t just about exercising—it's about comprehensive lifestyle management. The StrongHer Bones program provides education on appropriate exercise, balance, and nutrition, specifically focusing on calcium, vitamin D, and other key nutrients essential for bone health. We guide women on how to incorporate these nutrients into their diets, whether through food or supplementation, while also addressing dietary habits that can weaken bones, such as excessive caffeine or sodium intake.
In addition to physical strength, the program also emphasizes the importance of mental health. Women with osteoporosis or those at risk often experience anxiety and fear of falling, which can limit their daily activities. Through mindfulness practices, stress management, and community support, the StrongHer Bones program helps women stay active and engaged, ensuring that they maintain a healthy lifestyle without fear of injury.
Who Should Join StrongHer Bones?
The StrongHer Bones program is ideal for women in the following categories:
Post-menopausal women: The drop in estrogen after menopause significantly increases the risk of osteoporosis.
Women with a family history of osteoporosis: If your mother or grandmother had osteoporosis, your risk is higher.
Women with sedentary lifestyles: Lack of regular physical activity increases bone loss.
Women already diagnosed with osteopenia or osteoporosis: Preventing further bone loss is key to avoiding fractures and maintaining independence.
The Statistics Speak for Themselves
The numbers behind osteoporosis are staggering, highlighting why programs like StrongHer Bones are critical for women's health:
One in two women over the age of 50 will experience a fracture due to osteoporosis in her lifetime.
By 2050, the worldwide incidence of hip fractures is projected to increase by 240% in women.
Women are twice as likely as men to suffer an osteoporotic fracture.
The cost of treating osteoporotic fractures in the U.S. is expected to reach $25.3 billion annually by 2025.
With these statistics in mind, the importance of taking proactive steps to maintain bone health cannot be overstated. The good news is that osteoporosis is preventable and manageable with the right approach.
Taking the First Step: Join StrongHer Bones
The StrongHer Bones program is more than just a fitness program—it’s a comprehensive, science-backed approach to osteoporosis prevention. By focusing on strength training, virtual exercise support, education, and equipment sent right to your door! All to promote overall well-being, and help women protect their bones and maintain an active, fulfilling lifestyle.
Don’t wait until you suffer a fracture to take action. Start your journey with StrongHer Bones today and take control of your bone health for a stronger, healthier future. Contact us and mention “StrongHer Bones” to schedule a consultation, and begin your path to preventing osteoporosis now!
Sources:
International Osteoporosis Foundation. (2020). Facts and Statistics About Osteoporosis and Its Impact.
National Osteoporosis Foundation. (2022). Osteoporosis Fast Facts.
World Health Organization. (2023). Epidemiology and Statistics of Osteoporosis.
