Mobility & bone-strengthening tips for women: Vonda Wright, M.D., M.S. | mbg Podcast

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Today’s featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.
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"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier," she says. In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:
00:00 How the bones & muscles talk to each other
02:27 How to assess your bone & muscle health
09:47 How to measure joint health
11:56 How to assess VO2 max
13:43 Common lifestyle activities that harm bone & joint health
18:23 The impact of surfaces on bone health over time
20:27 How women should strength train as they age
23:40 Why Vonda doesn’t prefer weight machines
25:43 How Vonda recommends splitting up workouts
29:19 Should women do cardio as they age?
32:36 The power of exercise “snacks”
35:02 Why estrogen is the “elixir of longevity”
38:21 Vonda’s nutrition philosophy
41:09 The role of mindset in extending healthspan
45:31 How Vonda recommends surgery vs. lifestyle methods
We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [e-mail].
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[@jaym6379]

Very insightful, thank you. Love from South Africa.

[@mindbodygreen]

Thank you so much for watching!

[@SusannahPerri]

What a powerful video! Thank you so much for this specific information and encouragement! I am over 70 and have felt so disempowered regarding control over my physical body since reaching menopause at 57. You have really encouraged me to dramatically step up my daily workout and diet. Thank you so much!❤

[@sahra4117]

My mom is 71 and have bone issues and I want to share with her that it’s not too late! Rooting for you - yes we CAN - get stronger daily! 🙏🤲💪

[@suepundt9935]

That was excellent...thank you so much! Very inspiring and clearly presented. I love her holistic approach to human healthspan and wellness...she needs to educate some of her colleagues in the medical industry. Much appreciation to both of you🙏

[@juliehilton1701]

I loved this we need more of this lady❤

[@jamiebond8481]

Doctors do NOT want to prescribe HRT to women who had er-positive BC. What do we do? We have to be on estrogen blockers. We are screwed?

[@marylombardi6224]

I absolutely love this video. Vonda you are amazing and thank you. Thank you Jason for all the great questions. I was a body builder in the day and now I am a 63 year old with 90 year old hips, low estrogen and not one doctor , until now, my function neuro, has suggested we address thus with natural supplements. As someone who has always been in the gym, I cringe at how people are lifting with bad form. I would suggest heavy yes definitely, as suggested, but for the average person just starting, I would suggest they get their form down first. Again, thank you, this talk was amazing for me❤

[@yogawithlupe2995]

Love all the info? So do we get on estrogen? I teach yoga on zoom and it really is powerful medicine!

[@rhondaandrews6900]

Great interview!! So informative and inspirational. 💕

[@nalinidovedy5700]

Thanks

[@lynnwilliams5432]

Want HRT how to get it ? Osteoporosis broke femoral stem still in relatively good health but broke my femoral stem had anterior hip replacement almost 82yrs. On Alendronate. Get 4-5 miles / day.

[@n.harrington9298]

For those of us with basal thumb arthritis, grip strength and push ups may not be the best indicators...

[@elizabethwilk9615]

What about people over 60 with retina issues and lifting weights? Most older women begin to have eye issues.

[@jbmg28]

How did Jason jump to the conclusion that the only way to get enough meat and protein is to eat meat and fish?! That is not anti-inflammatory and it is also not the only way to get enough protein (although it may be the easiest). There are many people that are ethically opposed to eating animals and abusing animals to get their byproducts.

[@majelthesurreal5723]

My mother and her five sisters had varying degrees of osteoporosis. my mother had the worst case and wore a back brace from age 54 on. So from a very young age I was concerned about osteoporosis. Finally at age 45 I convinced my doctor to let me have a dexa scan. I was found to be osteopenic. Then begin my journey. At the time consumption of dairy was considered the right thing to dlso I continue to drink milk, eat cheese as my bone density numbers worsened. I was researching and learning that countries with the highest consumption of calcium through dairy had the highest percentage of osteoporosis. I stopped dairy. Now at age 71 I'm on a plant-based diet, no dairy, I lift weights and walk every day as my dexa scan numbers approaches normal. The liftmor study has been a great help to me as well. It demonstrated how to lift, which lifts to do and erased the old notion of sitting and not taking on any weight bearing exercise.

[@linfarmilo1606]

Thanks for sharing this i am seventy this month and sedentary. When younger until late fifties i used to go to gym regualary...now i sit around. It is like i can see myself getting older and more frail every day. So hard to push myself to do anything. I am not overweight but have given up i guess. Last week i put myself back on HRT as i stopped four years ago and everything went down hill. After reading your comment you have given me hope i am going to start working out again.

[@ghostofrt2549]

Machines are MUCH safer Light weights are better than living a sedentary lifestyle “Big lifts” opens the average person to serious injury.

[@kerrybyers257]

Thanks for nothing, y2k health system! I begged and begged for HRT in 2005! Refused by the system algorithm and now suffering effects of a wedge fracture at 68 and early heart failure at 70. Again, thanks for ABSOLUTELY NOTHING!

[@linfarmilo1606]

Kerry, i was on HRT for ten years...i had to fight to get on it...i felt great...but at 66 years with all the info and pressure from my doctor i came off. What a mistake that was. I have no energy, my hair is falling out, my skin has changed, my muscle mass has gone...and i have fallen more than once and i could not sleep.I aged fifteen years in the space of three. I was seventy last month...enough is enough......so, i put myself back on HRT....there is new research and it should e safe....what have i got to lose really at this age ...the alternative is pretty grim. I am already feeling better energetically my hair has stopped falling out, i can sleep well and i am going to start walking and excercising again. If your doctor refuses to prescribe there are online pharmacies where you can get it mailed after an online consult with a doctor. Where i live in Costa Rica i can just buy it over the counter. I hope things improve for you Kerry. God bless.

[@linfarmilo1606]

by the way i just wanted to mention....my mother is 93 years old and still on HRT. She has the best hair, skin, sleeps well and is as sharp as a tack. I swear a lot of it is because of HRT. So i am going back on . Hopefully not too much damage was done during the few years i came off it.