Author Archives: Susie

4 Tips for Starting an Osteoporosis Prevention Exercise Program

4 Tips for Starting an Osteoporosis Prevention Exercise Program

Ease into any new exercise program. As you start increasing your daily exercise to help your bones, be sure to do it gradually. You don’t need to start with a huge overload. Working a little bit harder than what you’ve been doing in any activity will help your muscles safely get stronger which then creates a stronger pull on your bones during exercise.Continue Reading

Do Resistance Bands Build Bone Density?

Do Resistance Bands Build Bone Density?

I got a question today from Maggie about whether resistance bands will really build bone. Good question, Maggie! Muscle strengthening exercises exert a pull on bones, no matter what method is used, weights, bands, exercise machines, or body weight. Muscles are attached to our skeleton by tendons. When you work muscles a little harder than usual,Continue Reading

Resistance Band Training for Osteoporosis Prevention DVD Released!

Resistance Band Training for Osteoporosis Prevention DVD Released!

In my Strength Training for Osteoporosis Prevention classes I change things up with resistance bands. Add variation to your workouts; your muscles and bones will respond by getting stronger. With resistance bands, you’ll find muscles that have been hiding out, more than happy to let their neighboring muscles do all of the work!

Remember, all of your skeletal muscles are attached to your bones. With each contraction, your muscles give your bones a little tug. The stronger they are, the harder the tug. University research repeatedly shows that stronger muscles, all pulling their weight, can halt bone loss in its tracks, in just 2 muscle strengthening workouts a week.Continue Reading

5 Tips for Choosing the Right Resistance Bands

5 Tips for Choosing the Right Resistance Bands

I like the long, flat resistance bands over the loops or tubing with handles because of their versatility. In my Resistance Band Training for Osteoporosis Prevention DVD, you’ll be holding the band in different positions, so handles don’t work well. Tubing is too narrow and can be uncomfortable on your hands. But if you already have tubing, using bike or weight lifting gloves can help keep your hands comfortable. The thick straps are way too hard. Don’t even think about those!
NOTE: RESISTANCE BANDS ARE MADE OF LATEX. If you have an allergy, latex free, non-scent, and powder free bands are available…Continue Reading

World Osteoporosis Day-October 20th

World Osteoporosis Day-October 20th

The 2013 World Osteoporosis theme is, “Postmenopausal women and their bone health, Strong Bones Make Strong Women.” In their literature, they emphasize that men also need to take care of their bones. The International Osteoporosis Foundations has identified 5 essential strategies for avoiding osteoporosis and fracture.Continue Reading

Recumbent Biking or Walking for Osteopenia? Q & A

Recumbent Biking or Walking for Osteopenia? Q & A

“I am 59 and have been diagnosed with osteopenia. I also have asthma and cannot really do outside walking. Is there any way to help bone loss using a recumbent bike? I have arthritic knees which is why I have the bike. But I could walk through the house. What would your opinion be onContinue Reading

Q & A on Weighted Vests

Q & A on Weighted Vests

My weight vest was purchased from Hyper Wear in Austin, TX. It fits close to the body, has side lacing for adjustments and the weights are 2 oz. ea. I started with 1/2 lb, wore it 2 hrs a day for a week, then 3 hr, etc. until I reached 7 hrs. a day. IContinue Reading

Monday, Sept. 9th: Strength Training Classes Begin

Monday, Sept. 9th: Strength Training Classes Begin

  It’s back-to-strength-training-school!–Monday, Sept. 9th to October 24th 7-week, 14-hour session Mondays & Thursdays 9:00 AM Class ONLY!  Fee options: Whole Session “Economy” Rate: $98 for the 14 class hours Punch Pass option: $100 for 10 hours of class which can be used at anytime during the year Drop-in rate: $12 per hour Thanks for comingContinue Reading

How Often Should We Exercise?

How Often Should We Exercise?

In a recent NY Times article, physiologist Dr. Michael Joyner of the Mayo Clinic suggests not missing more than two days in a row and that the best would be to only skip one day.Continue Reading

Are Canoeing or Kayaking Safe With Osteoporosis?

Are Canoeing or Kayaking Safe With Osteoporosis?

Being involved physically and socially with active boating sports has wonderful health benefits. However, the trouble that I see with canoeing and kayaking is being able to maintain a neutral spine without bending forward or twisting. Getting the boats in and out of the water would be very risky because of the weight, awkward positioning, and quick moves getting the boat up and down.Continue Reading