Archive for the ‘Strength Training for Osteoporosis Prevention’ Category

• Consumer Reports busts myths about exercise

  Date: 2012.05.19 | Category: Daily Dose of Movement(c), Fitness & Health, Healthy Weight, Nutrition, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 0

  

  Hi from Susie!

  I love this! Consumer Reports separates exercise fact from fiction in this Washington Post piece. It’s a rare article on exercise that has it all right and this one does. It’s short and sweet, so check it out!

  Of course, my favorite point is that strength training for women is so important for your bones and muscles! But, one of the most important pieces of information is that even if you get enough daily exercise, if you sit for the rest of the day it’s not great for your health. Find ways to be on your feet during the day. Stand up while you’re reading this! I’m standing while I type this, honest!

  Here’s how to make it work:

  Get your computer UP to a standing level, whether it’s on a stand, a banker’s box, or a laptop on the kitchen counter. I have a laptop stand that keeps my screen at eye level which helps me keep good posture while typing. It doesn’t have to be fancy or expensive. Before I had the stand (which my husband made from scrap lumber, hooks & a bungee cord), I used piles of books.

  It helps me be on my feet at least 4 hours a day, turning office work into osteoporosis prevention exercise! Research show that people have stronger bones if they’re on their feet a minimum of 4 hours per day, keeping osteoporosis at bay. It’s fabulous to get movement in while working and not have to add more “exercise” time to your day. So, use your creativity and get in your daily dose of movement! You’ll feel soooo much better when you do!

• Q & A: 2 or 4-5 strength workouts a week?

  Date: 2012.05.05 | Category: Bone health, Daily Dose of Movement(c), Fitness & Health, Healthy Weight, Osteopenia, Q & A, Strength Training for Osteoporosis Prevention, Strength Training for Women | Response: 2

  

  Strengthening wrist muscles & bones.

  Hi Susie

  First of all I just discovered your site…it’s just what I’ve been looking for….thank you!!!
  My question relating to this article is that sometimes I split my weight training into several days during the week…a few weights on mon, maybe a few more on tues, then at least one more day during the week and at least one weekend day…
  Would I be better off doing 2 full days of weight training and the rest of the week cardio…or am I ok with what I am doing? Thank you!
  Joan

  Good morning, Joan! Nice to hear that you’re strength training to help your low bone density, commonly called osteopenia, or osteoporosis! Did your doctor give you DXA scan numbers or let you know in which category you fall? It’s helpful to know. Either way, take action!

  If your osteoporosis strength training exercises only work the arms, legs, and core separately, then having a schedule like yours can work if you rotate through them every 3 days.  Letting certain major muscles groups rest while you work others is a good way to divide your strength training out over several days. For many women, strength training is challenging to fit into their schedule, so it’s fine to do that. However, it’s good to remember that there is a fair amount of crossover into other major muscle groups, especially with the core exercises, so your muscles might not be getting the full amount of rest that they require. A reminder for those core exercises: Keep a neutral spine, don’t twist, or bend forward. This means keep your upper body on the floor for abdominal exercises.

  I’ve designed my workouts to incorporate as many muscle groups as possible into each exercise, along with balance and agility challenges. Using more muscles give you a fantastic full body workout, keeps your metabolism up for 24+ hours, and basically, you get more for your money (time!).  An hour of that kind of workout needs 48 to 72 hours of rest. Not bed rest!

  Yes, you’re completely correct to do cardiovascular exercise on the other days. (Cardio on the same day is fine, too.) Weight-bearing cardiovascular exercise would be the best, where you are bearing your own body weight on your feet. A nice brisk walk the next day, then some more intense cardio the 2nd day after strength training are some examples. If your muscles feel heavy during your recovery days, then you need to go a little easier, either with the intensity of the strength training or the cardio. You might need a day of no exercise, or a really easy walk for that “rest” day. It’s a matter of listening and working with your body as you strengthen your muscles to strengthen your bones.

  There are benefits to both types of schedules. Whichever style you choose, the most important one, by far, will be the one that gets done!

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• Create your bone health team!

  Date: 2012.05.02 | Category: Bone health, Daily Dose of Movement(c), Fitness & Health, Nutrition, Osteopenia, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 2

  

  Susie's tips for exercising safely with osteoporosis.

  I was reading in the  NOF’s ( National Osteoporosis Foundation’s) online Osteoporosis Community forum today about concern over what exercises are safe for those with osteoporosis. It tugs on my heart strings when I hear the dismay of those, newly diagnosed with osteoporosis, wondering if they should even exercise. As a personal trainer and group strength training instructor, here are the steps that I’ve found to be helpful for folks in that situation.

  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’s 5 pounds in each hand, until you’ve discussed any limitations with your health care provider. Your limit may be more or less than 10 pounds.

  2. Get a referral to a physical therapist, specializing in osteoporosis, to individualize your exercise program.

  3. Ideally, see a registered dietician to make sure that your diet is providing all of the bone building nutrients that you need.

  4. Seek out a certified Personal Trainer, (cPT), knowledgeable in bone health and osteoporosis. Check the IDEA Fitness Connect, online to find one in your area. Doing strength training twice a week for life will keep you strong and help put the brakes on bone loss. Find a group, find a trainer, make it social, make it fun and you’ll make it happen!

  5. Educate yourself! The research done on strength training and bone density shows very encouraging news. Overall, those who strength trained gained 1% bone mass. The control groups that didn’t, lost between 2% and 5% bone density. So, even though the gains are modest, they can accrue over time. And, strength training is not just about building bone density. It’s about building balance, coordination, and agility so that you don’t fall down. Many fractures, especially of the hip and wrist, can be avoided if you simply don’t fall down. To avoid spinal wedge fractures, standing up straight can make a huge difference.

  6. Check out the “Moving Safely” page of the National Osteoporosis Foundation! It is a very thorough discussion with illustrations of safe and unsafe movements for those with osteoporosis and low bone density, often called osteopenia.

  7. Watch the NOF’s Consumer Webinar Series, “Healthy Bones, Build Them for Life® Webinar Series.” They are excellent!

  8. Be sure to read my blog and sign up for my newsletter. I share the fun that I have exercising with my pals. I review books, read research daily on bone health, and send the best of the news to my clients to keep them up on the latest in safe exercise for osteoporosis and safe exercise for women over 50. I’ll do my best to keep you inspired to move and stay strong!

  None of my advice should be used as a substitute for medical advice. Start first with your health care provider!

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• Women’s Strength Training for Osteoporosis Prevention: It’s more than just about bone density.

  Date: 2012.02.19 | Category: Fitness & Health, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 0

  

  Jody Loin & Deb Arnold strength train for better balance, agility, and strength for cross-country skiing.

  Most fractures occur from a fall. Scientists are mentioning more often now that, yes, strength training can help slow bone loss, but an equally important bonus is the improvement in agility, balance, and strength that all aid in preventing falls and subsequent fractures.

  One of my class participants, Diane Porter, loves that fact that she has stopped falling down since starting strength training. She used to fall quite often and now finds that she is quicker on her feet, has better balance, as well as the strength to catch herself if she does trip.

  Balance tends to decline as we age, just like muscle strength and bone density. Research has shown that strength training helps build back balance, agility, and strength from challenging muscles’ motor units: nerve cells attached to groups of muscle cells. Every time that you contract a muscle with strength training, the motor unit nerves send a signal to the brain and back to the muscle fibers, strengthening neural pathways to help you stay upright, strong, and agile.

  It is also very interesting that women in the over-50 group don’t actually trip more than younger people. All ages can stumble, but the older we are, the more falls we have because of lessened agility, balance, and strength. (Consciously picking your feet up higher can also help! Don’t shuffle!!)

  It is so important to stay strong and agile because hip fractures can often be prevented, whether or not you have low bone density, if you simply don’t fall down. Staying on your feet can be a life-saving skill! It’s a good idea to do whatever it takes to make strength training and weight-bearing exercise a part your weekly routine to slow down bone loss and be able to stay on your feet.