Preventing Osteoporosis: Building Bone with Exercise
MENTOR: Debra Atkinson
As women over 40, we face unique challenges when it comes to maintaining strong bones. In this class, fitness expert Debra Atkinson with teach you how to build bone with a step by step exercise plan and also addresses what you can do if you have osteopenia or osteoporosis to reverse it.
Join Mentors
Meet Your Mentor
Debra Atkinson is a bone health and fitness expert with over four decades of experience helping women maintain and improve their bone density with exercise. With specialized knowledge in exercise science, she has helped countless clients reverse bone loss and prevent osteoporosis through her evidence-based approach to movement and strength training..
About This Class
Master the science of bone health for adults over 40. Learn exactly which exercises build bone density, how to perform them safely, and how to create a comprehensive plan that fits your lifestyle. By the end of this class, you'll have a complete roadmap for preventing osteoporosis and maintaining strong bones — plus the tools to implement it in your busy life.
Here’s what you’re going learn:
::: LESSON 1. Meet Your Mentor – Join Debra as she shares her mission to help you maintain and improve your bone health after 40.
::: LESSON 2. Defining Osteoporosis – Discover what osteoporosis and osteopenia are, how they affect your bones, and why they matter.
::: LESSON 3. Why Women Need to Understand Their Bone Density — Learn the critical statistics about bone health and why it's especially important for women over 40.
::: LESSON 4. Determining Your Bone Density — Understand DEXA scans, when to get them, and how to interpret your results.
::: LESSON 5. Is Osteoporosis Reversible? — Discover the encouraging truth that bone loss can be halted and even reversed with the right approach.
::: LESSON 6. Solutions Overview — Get your comprehensive roadmap for the four types of exercise that build bone density through specific, targeted movements.
::: LESSON 7. Exercises to Avoid — Learn which movements might put your bones at risk and how to modify activities for safety without giving up what you love.
::: LESSON 8a. Your Exercise Plan: Jump Training — Master safe and effective high-impact exercises that stimulate bone growth through ground force reactions.
::: LESSON 8b. Your Exercise Plan: Resistance Training — Discover how strength training directly builds bone and which key muscle groups to focus on for maximum benefit.
::: LESSON 8c. Your Exercise Plan: Yoga — Learn how specific yoga poses can increase bone density by 1% annually when practiced consistently.
::: LESSON 8d. Your Exercise Plan: Daily Movement — Master simple ways to incorporate bone-building movement throughout your day.
::: LESSON 9. When Doctors Say No to an Activity You Love — Find out how to safely continue activities like running, golf, and skiing while protecting your bones.
::: LESSON 10. Finding a Trainer — Learn how to find and vet qualified fitness professionals who specialize in osteoporosis exercise.
::: LESSON 11. Your Exercise Schedule — Get a clear plan for implementing all four types of bone-building exercise into your weekly routine for optimal results.
::: LESSON 12. Beyond Exercise —Learn what else you can do to complement your exercise plan through lifestyle changes.
::: LESSON 13. Recap & Review — Review all the key principles about bone health and effective exercise strategies covered in the class.
::: LESSON 14. Action Steps — Get your clear, prioritized action steps to implement everything you've learned starting today.
Plus, Checklists Galore
Short on time & like to get things done? Your Class Guide helps you remember what you learned and know exactly what to do next.
- RECAP LIST: Forgot something important you know you learned? Here’s your at-a-glance review sheet for the class.
- TRAINER VETTING: A ready-to-use list of questions to help you find the perfect fitness professional for your bone health needs.
- TODO LIST: Your short and to-the-point action steps so you can implement what you learned.
- EXERCISE GUIDE: Print this checklist to keep track of your daily bone-building exercises.
- SHOPPING LIST: When you want to add to cart… An unbiased roundup of any products mentioned in the class. (PS… you’ll never see any affiliate links in our shopping lists.)
Join Mentors
Get access to Debra's class PLUS an incredible collective of the top doctors, scientists, innovators, and educators whose joint mission is to empower women in midlife.
Bonus? You're Supporting Good Causes
20% of proceeds from MiddleList, Inc. and MENTORS is being donated to important causes that support women's health, including the Women's Alzheimer's Movement and Let's Talk Menopause.