Dr. Vonda Wright

And I studied master's athletes, 40 and over, and I found that number one, yes, we can maintain our bone density into our 80s. How do we do it? Impact exercise. So I add to every regimen that I've already told you most of it, right? The lifting, the aerobic, the nutrition.

And I studied master's athletes, 40 and over, and I found that number one, yes, we can maintain our bone density into our 80s. How do we do it? Impact exercise. So I add to every regimen that I've already told you most of it, right? The lifting, the aerobic, the nutrition.

I add to every regimen a jumping practice, whether it's box jumping for impact, whether it's jumping up and down 20 times a day, whether it's 10 minutes three times a week where we're jumping over little hurdles or in a plastic hexagon. It is the impact exercise. Because this is how bones work.

I add to every regimen a jumping practice, whether it's box jumping for impact, whether it's jumping up and down 20 times a day, whether it's 10 minutes three times a week where we're jumping over little hurdles or in a plastic hexagon. It is the impact exercise. Because this is how bones work.

There's a law called Wolf's Law that just summarizes that the mechanical stimulation, biomechanical stimulation, is translated by our little bone cells, osteocytes, into biochemical messages. Biomechanical stimuli, like jumping up and down, is translated into biochemical stimulus that tells the bone building cells, which are the osteoblasts, to build more bone.

There's a law called Wolf's Law that just summarizes that the mechanical stimulation, biomechanical stimulation, is translated by our little bone cells, osteocytes, into biochemical messages. Biomechanical stimuli, like jumping up and down, is translated into biochemical stimulus that tells the bone building cells, which are the osteoblasts, to build more bone.

So literally, get out the jump rope, jump up and down, run up and down the stairs. And it has to be a little impactful. Literally, you gotta bash your bones a little bit. That's how you build better bones.

So literally, get out the jump rope, jump up and down, run up and down the stairs. And it has to be a little impactful. Literally, you gotta bash your bones a little bit. That's how you build better bones.

I prefer functional with free weights and barbells because it requires then you work all of your muscles and it requires neuromuscular pathways to keep you upright, right? It requires balance versus a machine, you're sitting there on a leg press and frankly, We need to work our muscles in the way that our body works our muscles.

I prefer functional with free weights and barbells because it requires then you work all of your muscles and it requires neuromuscular pathways to keep you upright, right? It requires balance versus a machine, you're sitting there on a leg press and frankly, We need to work our muscles in the way that our body works our muscles.

And there is no time in the history of people that your quadriceps are working sitting on a leg press. They're always squatting, right?

And there is no time in the history of people that your quadriceps are working sitting on a leg press. They're always squatting, right?

It is.

It is.

You know, even bench press, think about it. I've been traveling a lot lately. I need to lift a 50-pound suitcase above my head into the bin without falling over or hitting somebody with it.

You know, even bench press, think about it. I've been traveling a lot lately. I need to lift a 50-pound suitcase above my head into the bin without falling over or hitting somebody with it.

And so you practice that with bench pressing and overhead lifts.

And so you practice that with bench pressing and overhead lifts.

And frightening.

And frightening.