This document discusses strategies for lifelong bone health. It is written by Drew Schultz, a personal trainer and corporate wellness presenter. It outlines how daily habits like poor posture from excessive sitting can negatively impact bone density over time. It emphasizes the importance of diet and exercise for bone health, noting that protein, calcium, and vitamin D are especially important nutrients. Regular weight-bearing exercise is also recommended to stress the skeleton in a healthy way and prevent osteoporosis.

1. LIFELONG
BONE
HEALTH
DAILY
HABITS
AND
STRATEGIES
DREW
SCHULTZ
a
workplace
wellness
report

2. LIFELONG
BONE
HEALTH-­‐
DAILY
HABITS
AND
STRATEGIES
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2015
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1
Drew
Schultz
is
a
personal
trainer
who
has
been
working
with
individuals
in
the
Triangle
for
fourteen
years.
He
is
a
top
personal
trainer
with
O2
Fitness.
Drew
is
a
co-­‐author
with
Brian
Tracy
of
the
best-­‐selling
"Against
the
Grain”,
a
business
leadership
book
on
entrepreneurship.
He
is
also
a
corporate
wellness
presenter.
Osteoporosis:
Lifestyle
and
Prevention
Osteoporotic
fractures
are
more
common
than
heart
attack,
stroke,
and
all
forms
of
female
specific
cancers
combined.
Even
though
we
often
associate
osteoporosis
with
mainly
the
senior
segment
of
our
population,
the
stage
can
be
set
earlier
in
life
for
the
quality
of
bone
density
later
in
life.
This
report
will
shed
light
on
some
critical
factors
often
overlooked,
particularly
in
the
areas
of
diet
and
workplace
posture.
The
best
way
to
combat
this
disease
is
to
form
lifelong
bone-­‐health
promoting
habit
patterns
now,
no
matter
your
age.
If
you
are
already
a
senior
citizen,
then
start
RIGHT
NOW!
The
skeleton
and
daily
considerations
The
skeleton
remodels
itself
every
decade.
There
is
always
a
turnover
of
tissue
in
the
body
(why
we
need
protein
in
the
diet,
which
we
will
discuss
in
detail
in
the
diet
section).
After
age
25,
the
body’s
cells
lose
hydration
and
elasticity.
As
such,
we
become
stiffer
and
more
easily
molded
to
our
environment
and
postural
position
we
assume
throughout
the
day.
As
the
skeleton
remodels
itself,
it
becomes
almost
molded
to
our
habitual
postural
position.
As
many
of
us
are
seated
so
long
throughout
the
day,
our
skeletal
system
is
not
stressed
appropriately.
There
is
1.4
times
our
bodyweight
placed
on
the
lumbar
spine
when
we
are
seated.
This
repeated,
habitual
stress
contributes
to
skeletal
health
problems
as
the
years
go
by.
Compounding
the
issue
is
the
“hunched
over”
postural
position,
or
kyphosis
that
is
now
being
seen
even
in
the
“millennial”
generation
due
to
texting.
Being
hunched
over
the
desk
on
the
computer
much
of
the
day
can
be
seen
in
some
individuals’
posture
no
matter
what
they
might
be
doing.
Does
this
look
healthy?
Unfortunately,
many
of
us
fit
into
this
mold,
and
it
reinforces
poor
posture
that
will
amplify
osteoporotic
problems
in
the
future.

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What
can
we
do
to
fight
Osteoporosis?
Each
individual
will
have
a
different
way
of
responding
to
efforts
to
stimulate
bone
density.
Sometimes
there
are
biological
reasons
that
are
beyond
our
control
that
call
for
medical
intervention.
This
is
particularly
the
case
as
the
human
body
ages,
and
especially
so
for
post-­‐menopausal
women.
Estrogen
production
plays
a
critical
role
in
bone
tissue
formation.
What
we
can
do
is
focus
on
two
areas-­‐
diet
and
exercise.
It
seems
to
always
go
back
to
these
two
when
it
comes
to
our
health.
Bone
Density
Dietary
Strategies
Oftentimes,
dairy
products
and
the
mineral
calcium
come
to
mind
when
we
think
of
foods
necessary
for
bone
health.
There
are
several
components
of
nutrition
to
keep
in
mind
when
eating
for
bone
health.
Protein.
All
of
the
tissues
of
the
human
body
are
made
up
of
protein.
Muscle,
internal
organs,
skin,
saliva-­‐
and
bone
are
made
up
of
protein.
When
we
consume
protein-­‐rich
foods
such
as
dairy,
eggs,
meat,
fish,
or
fowl-­‐
or
from
plant
sources
such
as
nuts
and
legumes-­‐
the
body
breaks
down
this
dietary
protein
into
amino
acids.
These
aminos
are
then
reconstituted
into
the
specific
proteins
necessary
for
specific
tissues.
Peer-­‐reviewed
journal
data
have
shown
in
recent
years
that
protein
intake
is
associated
with
bone
density
(1-­‐5).
If
an
individual
is
taking
calcium
and
vitamin
D
supplements,
there
is
no
guarantee
that
there
will
be
an
increase
in
bone
density.
Focusing
on
calcium
and
vitamin
D
is
not
enough.
When
there
is
adequate
protein
intake,
along
with
the
necessary
micronutrients
(vitamins
and
minerals),
then
there
is
a
greater
chance
of
success
when
it
comes
to
doing
everything
we
can
to
fight
bone
loss.
Furthermore,
when
there
is
a
presence
of
protein
in
the
digestive
tract
along
with
calcium,
there
is
a
greater
absorption
of
calcium-­‐
particularly
in
a
low
calcium
diet
(6,7).

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Many
people
are
unsure
of
their
protein
intake.
In
terms
of
what
the
human
body
can
make
use
of,
women
can
break
down
and
assimilate
20-­‐25
grams
of
protein
per
meal;
men,
25-­‐30
grams.
Protein
can
be
broken
down
in
about
two
hours.
If
someone
is
consuming
three
to
five
meals
a
day
with
these
amounts,
they
are
consuming
enough
protein.
One
ounce
of
meat,
fowl,
or
fish
contains
a
little
over
5
grams
of
protein.
Four
ounces
of
meat,
fowl,
or
fish
contains
about
23
grams
of
protein-­‐
an
ideally
sized
portion.
Some
people
may
be
used
to
eating
more
than
this
per
sitting,
which
ends
up
either
excreted
or
converted
to
energy-­‐
often
in
the
form
of
extra
body
fat.
Understanding
what
amounts
of
protein
are
realistically
used
by
the
body
will
not
only
help
ensure
enough
building
blocks
for
bone
and
other
tissues,
but
also
keep
total
caloric
intake
in
check.
If
you
are
still
hungry
after
adjusting
your
protein
portion,
this
provides
the
perfect
opportunity
for
emphasizing
vegetable
portions-­‐
particularly
the
foods
that
contain
the
necessary
micronutrients
for
bone
health.
Leafy
Greens.
There
is
a
pervasive
notion
that
there
is
a
shortage
of
vitamin
D.
If
we
spend
more
than
a
few
minutes
outside
in
an
effort
to
have
the
sunlight
stimulate
its
production
in
the
body,
we’re
scared
of
getting
skin
cancer.
Its
so
easy-­‐
green
vegetables,
especially
leafy
greens,
contain
all
of
the
micronutrients-­‐
the
vitamins
and
minerals
that
you
need
for
building
bones.
Vitamin
D,
calcium,
phosphorous,
zinc,
magnesium,
potassium-­‐
are
all
found
in
leafy
greens-­‐
spinach,
kale,
collards,
and
Swiss
chard,
for
example.
The
nutrients
all
work
together
synergistically;
rather
than
just
focusing
on
one
or
two
nutrients
and
thinking,
“I’ll
just
take
a
calcium
pill
and
I’ll
be
covered”,
we
have
all
of
the
nutrients
we
need
for
bone
health
already
provided.
Leafy
greens
can
be
easily
consumed
several
times
a
day.
In
the
morning,
an
omelette
or
eggs
in
the
pan
with
a
handful
of
leafy
greens
takes
less
than
ten
minutes.
As
the
leaves
are
heated,
they
wilt
so
that
more
can
be
consumed
at
one
time.
To
avoid
concerns
about
heat
damaging
any
nutrients
(minerals
are
virtually
indestructible),
I
put
them
in
just
before
or
as
I’m
turning
the
heat
off,
and
I
stir
them
in
with
the
other
items
in
the
pan
on
the
stovetop.
This
gently
wilts
the
leaves
without
utterly
shriveling
them
up.
Leafy
greens
can
be
added
to
any
of
your
favorite
foods,
be
it
cooked
or
raw.
A
meal
cooked
in
a
pan
in
under
thirty
minutes
can
be
large
enough
to
divide
into
several
portions.
This
enables
you
to
take
the
food
with
you
to
work
in
plastic
containers,
overcoming
the
challenges
of
both
getting
the
right
nutrients
and
eating
on
the
run.

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Salads
with
mixed
greens,
a
protein
source
such
as
chicken
and/or
even
a
cheese
(goat
cheese
or
Gorgonzola/Cambozola
go
great
with
mixed
greens),
and
other
items
to
taste
such
as
peppers,
onions,
olives,
artichokes,
and
nuts
make
for
a
delicious,
nutrient-­‐dense
bone-­‐building
meal.
Whatever
the
case,
a
fat
should
be
included,
as
fat
in
the
presence
of
vegetables
and
fruit
is
necessary
for
maximizing
nutrient
absorption.
This
is
why
vitamin
D
is
known
as
a
fat-­‐soluble
vitamin;
it
is
dissolved
and
transported
in
fat.
Cheese,
nuts,
or
olive
oil
would
provide
the
dietary
fat
component
of
the
mixed
greens
salad.
In
addition
to
green
vegetables,
other
readily
accessible
sources
of
vitamin
D
include
mushrooms,
pork,
and
seafood,
particularly
shellfish
and
fatty
fish
(naturally
fatty-­‐
not
fried).
Eggs
also
contain
vitamin
D
(about
4%
of
the
recommended
daily
value
per
egg).
The
catalyst
for
renewed
bone
density
Loss
of
bone
(osteopenia)
is
correlated
with
loss
of
muscle
mass
(sarcopenia).
Indeed,
both
are
issues
that
face
us
after
age
fifty,
but
especially
after
age
sixty.
Osteopenia
is
the
precursor
to
osteoporosis.
By
establishing
bone-­‐health
promoting
habit
patterns
as
soon
as
possible,
these
two
conditions
can
be
minimized,
halted,
and
in
some
cases
reversed.
I
have
personally
worked
with
many
individuals
over
fifty
and
sixty
years
of
age
who
have
not
only
stopped
muscle
loss
but
actually
increased
lean
mass
and
A
slow
cooker
is
also
a
way
to
remove
the
obstacle
of
“I
don’t
have
enough
time.”
This
example
includes
two
vitamin
D
rich
foods,
a
pork
loin
with
kale
(also
a
great
source
of
calcium
and
other
bone-­‐building
nutrients),
as
well
as
low-­‐
glycemic,
fiber
rich
quinoa.

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5
strength-­‐
in
many
cases
doubling
their
strength.
With
the
tandem
path
that
bone
and
muscle
follow
in
their
development
or
regression,
it
behooves
us
to
think
in
terms
of
training
the
musculoskeletal
system,
rather
than
just
training
for
bone
health
or
training
for
muscle/strength.
It
is
the
very
act
of
loading
the
musculoskeletal
system
with
appropriate
exercise
that
is
the
catalyst
for
renewed
bone
density.
Resistance
Training.
Exercise,
especially
resistance
training
when
you
are
using
your
bodyweight,
free
weights
or
machines
help
increase
bone
density.
This
is
accomplished
in
two
ways.
First,
gravity
pulling
down
as
force
is
applied
causes
an
increase
in
density
from
direct
pressure
or
impact.
This
influences
the
internal
structure
of
the
bones
known
as
trabecular
bone.
In
the
diagram,
you’ll
see
it
has
a
spongy
appearance
and
it
runs
in
cross-­‐sectional
sheets.
As
the
years
go
by
and
our
entire
skeletal
system
is
remodeled
every
decade,
the
spongy
pores
become
more
irregular
and
the
walls
are
thinner.
When
an
elderly
person
falls
and
breaks
their
hip,
it
can
be
that
their
hip
actually
breaks
first
under
the
weight
of
their
own
body,
and
then
they
fall.
So,
just
as
we
want
to
train
our
muscles
three-­‐dimensionally,
we
also
want
to
make
sure
we’re
training
the
skeletal
system
three-­‐dimensionally.
The
second
way
resistance
training
helps
with
bone
density
is
the
tendon
attachment
of
the
muscle
to
the
bone
pulls
on
the
bone
and
increases
stress
in
a
good
way
directly
on
the
bone.
A
good
resistance
training
workout
will
stress
this
area
just
enough
above
and
beyond
what
we
would
typically
experience
in
daily
activity.
After
this
type
of
stimulus,
the
body
makes
an
adaptation.
It
almost
as
though
the
body
says
“There
may
be
more
This
retired
professional
performs
a
TRX
workout,
which
utilizes
your
own
bodyweight
with
Kevlar
straps
secured
to
an
overhead
anchor.
The
closer
you
are
to
the
anchor,
the
more
the
resistance;
further
from
the
anchor,
less
resistance.
Image
courtesy
medguidance.com.

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6
of
this
to
come;
let’s
make
the
muscles
and
bone
stronger
and
lay
down
new
tissue
in
case
we
have
to
deal
with
this
again
in
the
near
future.”
The
near
future
would
be
several
days.
Between
one
to
two
weeks
of
absence
from
a
given
activity
results
in
regression,
be
it
strength,
balance,
or
flexibility.
Getting
in
the
habit
of
strength
training
three
times
a
week
will
ensure
that
you
are
doing
everything
you
can
physically
to
promote
lean
mass-­‐
muscle
and
bone.
Weight-­‐bearing
cardiovascular
activity
is
also
a
productive
form
of
exercise
for
promoting
bone
density.
Running,
tennis,
and
even
walking
are
movement-­‐oriented
activities
that
cause
force
to
be
transmitted
through
the
skeletal
system.
If
lower
body
joint
issues
preclude
an
individual
from
any
of
these
activities,
then
non-­‐weight
bearing
activities
such
as
stationary
cardio
machines,
cycling,
and
swimming
can
be
substituted
for
the
benefit
of
cardiovascular
training.
Aqua
aerobics
with
foam
dumbbells
in
the
water
provide
muscular
resistance
in
planes
of
motion
different
from
free
weights
in
the
usual
setting,
since
the
body
is
surrounded
by
water
in
360
degrees
and
you
have
to
fight
against
it
no
matter
how
you
move.
What
do
balance
and
flexibility
have
to
do
with
Osteoporosis?
Balance
and
flexibility
are
the
two
most
overlooked
components
of
fitness.
While
these
activities
may
seem
slower
paced
and
in
some
cases
tedious,
think
of
them
as
investments.
Not
only
do
they
keep
you
safer,
they
enhance
your
performance
in
your
resistance
training.
According
to
the
Centers
for
Disease
Control,
one-­‐third
of
adults
aged
sixty-­‐five
and
older
experience
a
fall
each
year.
Less
than
half
will
speak
with
their
doctor
about
it.
Falling
is
the
leading
cause
of
death
for
seniors,
as
well
as
the
most
common
cause
of
nonfatal
and
traumatic
injuries
for
this
population.
Twenty
to
thirty
percent
of
fall
victims
incur
moderate
to
severe
injury.
In
this
action
shot,
these
ladies
perform
a
Kinesis
workout,
which
utilizes
cable
pulley
resistance
in
360
degrees
of
motion-­‐
just
like
real
life.
Also
as
in
real
life,
they
are
working
on
balance
and
flexibility
training,
which
we
will
examine
next
as
it
relates
to
osteoporosis.

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One
result
of
a
fall,
even
if
no
physical
injury
occurred,
is
the
fear
of
falling.
Ironically,
this
can
increase
an
individual’s
risk
of
falling,
as
this
fear
becomes
disabling.
The
person
may
limit
their
activities,
leading
to
reduced
mobility
and
loss
of
physical
fitness.
Considering
the
loss
of
flexibility
and
lean
body
mass
we
earlier
discussed,
the
problem
becomes
greatly
compounded.
The
phrase
“Use
it
or
loose
it”
becomes
all
too
real
in
terms
of
balance,
flexibility,
lean
mass,
spatial
awareness,
and
general
health/quality
of
life.
The
more
flexible
you
are,
the
better
you
can
move
through
a
productive
range
of
motion
for
a
given
exercise.
The
better
you
can
move
through
an
exercise,
the
more
influence
you
have
on
the
musculoskeletal
system-­‐
and
ultimately,
bone
density.
The
better
balance
you
have,
the
safer
you
are
both
in
and
out
of
the
fitness
club.
The
better
balance
you
have,
the
more
you
can
load
different
sides
of
the
body,
rather
than
the
body
being
used
to
the
same
weight
distribution
or
movement
patterns.
The
more
movement
patterns
you
have,
the
higher
your
quality
of
mobility-­‐
which
translates
to
higher
quality
of
life.
Smart
resistance
training,
personalized
for
your
needs
and
taking
into
account
any
injuries
or
limitations
you
might
have,
is
a
stimulus
for
bone
density
in
conjunction
with
proper
diet
that
focuses
on
leafy
green
vegetables
and
protein.
Its
not
enough
just
to
supplement
with
the
right
nutrients;
there
has
to
be
a
stimulus
for
the
bones
to
regenerate,
just
as
resistance
training
is
a
stimulus
for
the
muscles.
By
focusing
on
proper
diet
and
fitness-­‐
including
resistance
training,
balance,
and
flexibility-­‐
we
can
reduce
the
impact
of
osteoporosis
and
greatly
increase
our
quality
of
life.
If
you
would
like
to
learn
more
about
these
topics
and
tailor
a
program
specific
to
you
or
your
organization,
contact
Drew
at
drew@lwlcoaching.com,
or
919-­‐805-­‐0520.

9. LIFELONG
BONE
HEALTH-­‐
DAILY
HABITS
AND
STRATEGIES
©Copyright
2015
Live
Well
Longer,
LLC.
All
Rights
Reserved.
8
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