Category Archives: Exercise & Bone Health Research

Create Your Bone Health Team!

Create Your Bone Health Team!

1. Create your bone health team, starting with your health care provider! Get her input before embarking on any new exercise program. Ask him if any exercises are contraindicated for you AND if you have any weight restrictions with your strength training. The NOF, (National Osteoporosis Foundation) recommends lifting no more than 10 pounds; that’sContinue Reading

Pay attention to your bones!

One recurring theme last week at the NOF ISO9 in Las Vegas was the need for more public awareness of the epidemic of  osteoporosis. Since it is a silent disease until a fracture occurs, it seems to be in the category of "out of sight, out of mind". I want to encourage everyone to doContinue ReadingContinue Reading

NOF International Symposium on Osteoporosis trip

NOF International Symposium on Osteoporosis trip

I'm headed home today from the NOF Int. Symposium on Osteoporosis. I'll see you tomorrow if you're coming to the 3:15 class. Please note that the 9:00 am class is back to it's regular time on Wed/Friday mornings. Click here to go to calendar link for the upcoming 6-week schedule that starts tomorrow. Coming toContinue ReadingContinue Reading

Excess visceral fat can be a risk factor for low bone mass.

Excess visceral fat can be a risk factor for low bone mass.

Not all fat is created equal! Researchers have found that having excess intra-abdominal fat, also called visceral fat, can be damaging to your bones. Yikes! One more risk factor for osteoporosis. What to do? 1. Strength train 2-3 times a week to build a high level of muscle  strength and slow bone loss. 2. GetContinue Reading

Strength Training Can Help Lower Blood Pressure

Besides helping build bone density, resistance training, commonly called strength training, can help lower blood pressure as much as 20%. No wonder the American Heart Association and the American College of Sports Medicine include twice weekly strength training in their exercise guidelines. Dr. Scott Collier of Appalachian State University conducted research that showed resistance trainingContinue Reading

Is Kyphosis or “Dowager’s Hump” Inevitable As We Age?

There are numerous reasons for a rounding of the upper spine. If you are developing kyphosis, commonly called “dowager’s hump” when it develops later in life, I'd recommend seeing your doctor to determine the cause and develop a treatment plan, which might include strength training. If it's a matter of improving one's posture, strengthening theContinue Reading

Healthy Bones, Build Them For Life® campaign

I thought that you would be interested in the NOF's free webinar series which begins this Thursday, May 27th at 1:00 Central time. Register here. Thursday's topic is "How Strong Are Your Bones?" WASHINGTON, D.C. (April 19, 2010) — This month the National Osteoporosis Foundation (NOF) will celebrate National Osteoporosis Awareness and Prevention Month inContinue Reading

5 Steps To Optimize Bone Health & Prevent Osteoporosis

5 Steps To Optimize Bone Health & Prevent Osteoporosis

Get the daily recommended amounts of calcium and vitamin D. Engage in regular weight-bearing and muscle-strengthening exercise. Avoid smoking and excessive alcohol. Talk to your health care provider about bone health. Have a bone density test and take medication when appropriate. See more information at the National Osteoporosis Foundation website.

How Aging Affects Women’s Strength

How Aging Affects Women’s Strength

by Cheryl Fusco Johnson Published in the Iowa Source, May, 2010 Years ago, a cast-iron skillet changed the life of elementary school physical education teacher Susie Hathaway and later the lives of many dozens of women, mostly aged 50 and over, who now flood her weight training classes. “When I picked up that cast-iron pan fullContinue Reading

Motivation to Move for Healthy Bones Newsletter Available Now

Susie Hathaway’s, Motivation to Move for Healthy Bones, is available now! Subscribe to receive articles on strength training, information & resources on preventing and halting osteoporosis, and tips & ideas for a healthy lifestyle . The newsletter will be sent to you automatically. In the yellow box on the right sidebar, enter your email and clickContinue Reading