Category Archives: Physical Activity Guidelines

Learn to Move Safely with Osteoporosis

Learn to Move Safely with Osteoporosis

Newly Diagnosed with Bone Loss? 1st Priority: Learn to Move Safely When first diagnosed with bone loss, people often want to jump into a bone-strengthening exercise program, ASAP! While it’s a good idea to pursue weight bearing and muscle strengthening exercise, it’s even more important to find the ways you might already be putting your spine at risk during yourContinue Reading

10 Tips for Osteoporosis Prevention Exercise

10 Tips for Osteoporosis Prevention Exercise

Women sometimes contact me on their way home from a doctor’s appointment. Their bone density scan has shown bone loss and their doctor wants to put them on medication. They’ve also been told to strength train, do weight-bearing exercise, and change their eating habits. It can be overwhelming, dealing with a bone loss diagnosis andContinue Reading

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

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

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

Overtraining: Get the Right Amount of Exercise to Prevent Osteoporosis

Overtraining: Get the Right Amount of Exercise to Prevent Osteoporosis

Overtraining? You mean we can get too much exercise? Yes! I often feel like a cheerleader for incorporating regular safe movement and exercise into your daily schedule to prevent fractures, osteoporosis and low bone density (osteopenia). Have fun with it! Move safely! Vary your routine! Make it social! Sometimes, however, I need to suggest thatContinue Reading

5 Traits of Centenarians, Staying Active, and Housework

5 Traits of Centenarians, Staying Active, and Housework

One of the four main traits that were common to the group was being active and staying mobile. They chose to do things in a more physical way, eschewing some modern conveniences. The range in mobility was huge, from a man who swam a mile in the Atlantic to a wheelchair bound woman who made a circuit in her mobile home, completing it 15 times a day. She felt that in order to keep moving, she had to make herself move to live.Continue Reading

Exercise Less and Accomplish More? Add Weight-Bearing Activities Throughout Your Day for Stronger Bones

Exercise Less and Accomplish More? Add Weight-Bearing Activities Throughout Your Day for Stronger Bones

Keeping a strong body with strong bones in the midst of a busy life can be a scheduling challenge! Awhile back, I switched from teaching my Safe Strength Training for Osteoporosis Prevention classes from three days a week to two days. My class participants and clients are generally between the age of 50 and 75. Many of us weren’t feeling fully recovered with only 48 hours between our hour-long, vigorous workouts. Read more about how 72 hours seemed to do the trick.

In a progressive resistance/strength training program, fully recovered muscles grow stronger after each workout. Those stronger skeletal muscles, all of which are attached to bone, then pull harder on your bones during movement, stimulating them to slow down bone loss and possibly even grow stronger.

Other research supports twice-weekly strength training as optimal for those in the over-fifty age group. That schedule provides plenty of time for other aerobic, heart-healthy types of activities. I love to see the recent research which helps us piece together the puzzle of what constitutes, “The Illusive Optimal Fitness Routine.”

Rest assured, many varied paths can lead to good, overall fitness.Continue Reading

Too Much Exercise Bad for Bones?

Too Much Exercise Bad for Bones?

Besides reminding our skeletons that they need to stay strong, exercise has profound effects on health.
Why one person has bone loss and another doesn’t is very individual.
Reasons can range from:
Genetics
Lifestyle
Diet
Bone development before age thirty
Adequate physical activity over a lifetime
Body chemistry
Stress levels
Excessive exercise
Unknown reasons
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