Posts Tagged ‘Balance’

• 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.

   

• Make an Exercise Resolution & Make it a Lifestyle!

  Date: 2012.01.04 | Category: Fitness & Health, Healthy Weight, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 2

  

  My daughter's Christmas gift to me...hand painted!

  Everyone seems to like to be motivated, especially when they’re making New Year’s Resolutions, to exercise more. The most common reason for embarking on an exercise program is to lose weight. However, I have found it very interesting that keeping bones strong is a big motivator for many women to make strength training and cardiovascular (heart healthy) exercise a permanent part of their lifestyle.

  Besides being great for the bones, here are 10 more reasons to strength train:

  1. Increase lean body mass (muscle) quickly, in only 2 strength training sessions per week.
  2. Fat loss! With more muscle, your cardiovascular and strength workouts will be more intense, making them a better calorie burning workout.
  3. Increases glucose uptake, reducing the risk of type 2 diabetes.
  4. Great for your heart! Decreases resting blood pressure, reducing the risk of heart disease and stroke.
  5. Read the rest of this entry »

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• Q & A: What exercises should we do and when?

  Date: 2011.10.07 | Category: Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 0

  

  Back Extension for strong backs, balance, & coordination

  The easy question is when to strength train! Anytime that is convenient for you is the best time to strength train. Do it  2-3 times a week to build muscle and neural-muscular connections to help you stay on your feet with better balance and coordination, on non-consecutive days. At the very least, be out of your chair & on your feet for a minimum of 4 hours a day. If you have a desk job, stand up often and maybe even put that computer at standing level. I always want to get a plug in for doing at least 150 minutes of cardiovascular exercise per week with a good portion of it being weight-bearing exercise, meaning on your feet! If swimming is your favorite cardiovascular exercise, then make doubly sure that you  strength train for the nice bone-building pull that it puts on bones.

  What exercises to do is a bit more complex, in terms of strength training.

  Read the rest of this entry »