The FITT PIT

Train power, not only strength

After mastering good technique, make the lifting phase of selected exercises brisk while keeping the lowering phase controlled. For example, rise purposefully from a chair, then sit down slowly. Research in older adults, including older women,

Practice getting up from the floor

Once or twice a week, practice moving from lying or sitting on the floor to standing—using a sturdy chair or countertop as needed. Floor-rise training can improve the specific strength and movement skills needed to get back up after a fall.

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Get daylight before getting lost in your phone

Step outdoors relatively soon after waking, even on cloudy days, and reduce bright light late at night. Light and darkness are major influences on circadian rhythms, and morning light tends to shift sleep timing earlier. Do not stare directly at the sun.

Experiment with five or six prunes

Research in postmenopausal women suggests that approximately 50 grams—around five or six prunes—daily may help preserve certain bone-density and bone-strength measures. Consider it a promising whole-food option, not a replacement for osteoporosis evaluation or treatment, and increase gradually if your digestive system is sensitive.

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Ask about creatine before buying another “anti-aging” powder

Plain creatine monohydrate, combined with resistance training, may produce small but meaningful improvements in strength and lean mass in postmenopausal women; evidence for bone density remains unclear. Discuss suitability with a clinician or dietitian, particularly if you have kidney disease or take regular medication. Supplements are not reviewed like prescription drugs before reaching store shelves.

Put a protein anchor in your first meal

Instead of saving most protein for dinner, include a meaningful source at breakfast and other meals: eggs, Greek yogurt, cottage cheese, tofu, beans, fish or poultry. Adequate protein combined with resistance exercise supports muscle maintenance; people with kidney disease should discuss intake with their clinician.