Today, I’m thrilled to announce the brand new Save Our Bones Weekend Challenge. I understand that you are busy (life happens!), so I truly hope that it'll be easier for you to focus on the important bone health ideas I'll bring you during the weekend.
As always, I want to make sure that you're motivated to stay on track, and that you'll have fun applying the bone-healthy actions. Because one thing is certain: each challenge will supercharge your bone-building success.
And to help everyone in the community stay motivated and actively involved, please leave your thoughts and ideas at the bottom of the post.
How The Weekend Challenge Works
On Weekend Challenge days, you'll receive one challenge that you can easily do. Once you're done with it, you can leave a comment on your challenge completion. As I mentioned earlier, this will greatly motivate our community.
My goal is for you to achieve your bone-building goals faster, so let's get started with…
Weekend Challenge #1: All In One Squat
Why: This exercise strengthens your legs, glutes, arms, back, and shoulders. It also improves your posture.
As Savers know, the pressure of muscle on bone greatly helps increase your bone density. But there's more than that: when your legs and core are strong, your balance improves, thus preventing dangerous falls.
And here's another exciting bonus: when your posture is aligned you'll have a more youthful and attractive appearance. And did I mention that you'll also feel great (and accomplished)?
How: You can do the All-In-One Squat with 1 to 3 lb weights or with two cans of food. If it’s too difficult with the weights or cans, simply start without them.
- Stand with your feet about 1 1/2 feet apart, heels in and toes out.
- Place your hands (with or without weights) toward the inside of your thighs, palms facing each other.
- Bend your knees outward while keeping you back straight and your knees aligned with the tip of your toes.
- As you come up, squeeze the glutes and raise your hands up to the ceiling.
- Bring the arms back down, and repeat.
- Don't rush the moves; it's better to keep good control, and repeat at least 10 times or as many times as you comfortably can.
So this is your Weekend Challenge for today. I’m looking forward to getting your feedback, motivational ideas, and more in the comment section below. And stay tuned for more Weekend Challenges in the near future.
Till next time,
Thank you kindly for these exercises. I look forward to each one and incorporate them into my routine. It takes pressure off me after working when I know I can help strengthen my bones without thinking about my routine too much. You are a blessing to me.
I can’t thank you enough. I inspired and educated by the exercises you give us. It make me look forward to doing something good for me. It’s so good to have the exercise handy on the computer to check if you are doing it correctly. There is enough variety so you can do different exercises every time. Also to modify according to fitness, flexibility, pain etc. I highly recommend your exercises for everybody, young and old. Ta! again.
Dear Vivian:
Love all that you do for all of us!!! Thank you so very much. If you ever considered setting up a fund that we can contribute too to help those who may be unable to purchase your program I would be honored to contribute!!
diane
Vivian,
The following is a quote from a poster in March, 2014
“However, distilled water can and does flush out toxins but it can also flush out necessary minerals such as potassium, calcium and magnesium and the rapid loss of these minerals can cause heartbeat irregularities and high blood pressure so from what I’ve read distilled water use is good for short term detoxing but not for long term everyday use.”
I recently purchased the Waterwise 8800 Distiller you recommend and like it very much. However, comments like this make me wonder if I should be drinking lots of distilled water on a regular basis. Please
provide me, and other users, an answer to this basic question.
Thank you,
Rosalie
Ya I found your practices are good for strengthening the Bones.
I have just found the exercises I didn’t know about, so will try to get caught up with them. Thank you so much for this info, My box with 1 Fosamax is still sitting on the dresser.Dr. put me on them once before and I told him I didn’t want them. Just had a DEXA and he says he wants me on them again. I just won’t do it there is better ways. And the old treadmill is going to get back in service. I’m 85 and won’t quit.
I am a newbie to Save Our Bones and just happen to chance upon it while unfortunately trying to re- coup from my first osteoporotic fracture of my hip around my hip prosthesis which I had 9 years ago due to a congenital problem. I am 54 and was diagnosed with Osteoporosis last year so very upset that only months later, I have already suffered my first fracture without having had a fall or injury. Like other women, I was trialled on Actonel and became violently ill so thought I would just have to suffer without help. But as luck would have it I came across this amazing site. I have purchased the system and the Densercise ebook even though I am unable at present to do these exercises, but I am looking forward to being able to do them in the future. For now, I am eagerly awaiting my Save Our Bones book and Bone Appetite book to arrive and would like to thank Vivian for this wonderful site. Her emails are so friendly and make me feel like part of a family. Thank- you Vivian for your program and for sharing it with me. I look forward to increasing my bone density naturally and having a stronger, pain free and fracture free future. 🙂
Sev, welcome to the Save Our Bones community! Stories like yours inspire me to keep researching and sharing information. 🙂
I agree that hydration is very important for bone and overall health. However, distilled water can and does flush out toxins but it can also flush out necessary minerals such as potassium, calcium and magnesium and the rapid loss of these minerals can cause heartbeat irregularities and high blood pressure so from what I’ve read distilled water use is good for short term detoxing but not for long term everyday use. Thanks!
Ditto. Thank you for this post. I was very concerned about this suggestion to drink distilled water.
Agree, I also believed distilled water to be acidic, and only useful to drink for a short period of time (to detox). I have found a source of alkaline (7.9 +) spring water here in Australia and have started drinking this instead of tap water
Hi Zara can you tell me where you purchased the alkaline water in Australia .many thanks
Brittha
It would be a good exercise for this senior, except I have a bad knee and it
stopped me from doing this exercise. I am quite flexible otherwise and would have
been able to do it, but not now.
This weekend workout challenge is a great idea. However, I did a different version of the squat this weekend.
I have been using Holly Rigsby’s Fit Yummy Mummy workouts for a few years now and squats like this are frequently in her workouts of the month. The March ’14 workout has a goblet squat with a twist and raise of the dumbell to one side after the squat. I did this one along with the other three exercises in the circuit.
I have had problems with my knees too, but have found that MSM and a product called Mendamine have helped a lot.
Hi
Is this exercise safe for knees’ arthritis? I have both osteoporosis and osteoarthritis.
Waiting for your reply.
Thanks
Writing comment on Monday Started this exercise on Saturday (10 reps) followed with some exercises on the stairs then walking 10 minutes around the house. Cold and some ice outside. Repeated on Sunday and today with increasing reps and time, I had become rather lax in exercising, Now I’ll get myself back into a more active routine. Thanks, Vivian, for the challenge,
Shirley
Just a reminder to those who have questions on topics other than those covered in the blog post – feel free to use our handy and effective Search feature to find Vivian’s articles on a given topic. Simply type in your subject of interest – for example, “yogurt” or “calcium” – and you’ll immediately see a list of all the posts Vivian has written on that topic. 🙂
Thanks Vivian
Always love getting your advise. Since starting your program I have become stronger and have loads of energy. I already do the squat as part of my routine its so beneficial and really has built my leg strength up . Also
getting out of low chairs without using arm rests is another great ,squat, type exercise . have been having whey protein powder after my workouts which seems to give me heaps of energy and no sore muscles.
have got a hpervibe ( vibration plate ) which i incorpoate squats etc so heres hoping when i go for Bone test its improved ill definatley let you know. I have switched to
truosteo tabs and also take magnessium.
all have been so beneficial and I will never take osteo
drugs .
yours in great health Rowena
Like the idea of a weekend challenge! Thank you. Do a similar exercise at gym moving a large ball up your back against a wall in the squat position.
Have had a right shoulder replacement so can’t reach up quite as high as the left but will keep trying!
Great exercise. We do one very similar to this in my Better Bones and Balance class that I attend three times a week. Great idea.
Are these exercises safe for someone with Hypo-Phosphatasia diagnosis?
It is a rare genetic bone disease causing “soft bones” , frequent fractures.
my weights are in my locker at the gym and the cans don’t weigh much; however the exercise is a good idea. I did it just now and will do a couple more tonite. Thanks.
Thanks for your help. I could only do 7 of the exercises, with 2 lb. weights, before
having knee hurts. I will keep trying to do the exercises.
Like Lolita, I enjoy Greek Yogurt, please say if this is bad or good. I have given up
regular milk and use almond or coconut milk.