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  • Writer's pictureCheeziFit

Use it or lose it!

Good morning CheeziJoggers, it is half way through Week 7 and the finish line is getting nearer with each run.

Several of us are “ladies of a certain age” and our bones may not be as strong as they used to be. In fact muscle strength and bone density can start to diminish as early as our late 20s/early 30s, which can eventually lead to an increase in the risk of falls and fractures.

However, there is plenty of evidence to suggest that exercise can help keep your bones strong, maintaining your bone density.

As we age and our hormones change, there is an accelerated bone density loss in women, particularly after the menopause when oestrogen levels fall. This can lead to osteoporosis, which is a significant loss of bone density, or osteopenia, which is low bone mass. Both of these conditions can cause bones to become brittle and break more easily.

Bones contain living tissue which adapts to the strains and stresses of physical activity and whilst exercise doesn’t have the same ability to increase bone density for adults in the same way as it does for children, it can still have bone-building effects which can help maintain strength which might otherwise have been lost due to age and hormone-related changes in the body.

Weight bearing exercises, e.g. jogging and dancing, particularly when combined with resistance exercises and stretching to target all muscle groups e.g. Pilates together with a healthy diet, has been shown to benefit bone health.

N.B. If you are not used to exercise, always check with a medical professional before embarking on a new exercise regime and this is particularly important if you have been diagnosed with osteoporosis or osteopenia.

So by taking part in the Couch to 5K programme you could be helping to maintain the strength of your bones leading to a stronger and healthier future.

You can download the official C25K app via the NHS website by clicking HERE where you will find all the information you need together with hints, tips and stretching advice.

It is never too late to start as the programme can be completed in your own time and fit in and around your lifestyle.

For further information, please contact us at

26 views2 comments


Apr 13, 2021

started off really well today and felt good until I got to 15 mins and needed an instant pee. I had to stop but walked pretty quick so still finished it, and without any accident lol 😂

Apr 13, 2021
Replying to

Well done Sandra - I bet you walked quite briskly at the end 🤣

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