Osteoporosis Exercise Action Plan: Current guidelines from the National Osteoporosis Foundation and BoneFit Strength training, 2-3 times per week Balance training, 15-20 minutes a day. Incorporate into daily activities. Aerobic exercise, 5 or more days a week in bouts of 10+ minutes for a total of 30 min/day. Weight-bearing (on your feet) is the most… Continue Reading
Motivation. It seems to be the missing ingredient for getting going with a lifetime exercise program. I’m always amazed at the motivation people have when they’re first diagnosed with bone loss. To keep that initial boost of energy high, I often recommend reading Younger Next Year for Women by Chris Crowley and the late Henry M.… Continue Reading
If you weren’t able to attend NOF’s live webinar, “How to Exercise Safely with Bone Loss” on Wednesday, here’s the link to the recording. March 7, 2018: Join NOF for our second online community webinar on Wednesday, March 7 at noon Eastern. NOF online community volunteer moderator, personal trainer and physical education instructor, Susie Hathaway… Continue Reading
Getting holiday exercise done can be so hard. ‘Tis the season of letting our exercise slide and doing everything else first! I had an early Thanksgiving last week, traveling out of state to my daughter’s home and unfortunately got a jump-start on the slide. It’s shocking how the combination of tasty food and hours in… Continue Reading
Interested in getting the best DXA scan to assess your bone mineral density? Register for the NOF’s free webinar, “When to Get a DXA and How to Interpret the Results” Friday, November 3, from 1-2 PM EDT. (That’s tomorrow!) Led by Larry Jankowski, CBDT Get the Best DXA! When you’re doing everything possible to help… Continue Reading
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 your… Continue Reading
A few nights ago, I set up my trail bike on my wind trainer, a marvelous contraption that holds the bike’s back wheel and puts pressure on it, creating resistance. When I got up the next morning and saw that it was 17 degrees, I headed downstairs to ride in my cozy basement. Wind trainers… Continue Reading
Have you exercised your whole life and, unfortunately, still managed to get an osteoporosis diagnosis? It’s extraordinarily disappointing for those who’ve been doing everything “right”! It makes you wonder why some who are so active can end up with a diagnosis of low bone density (osteopenia) or osteoporosis. Some way or another, something interfered with… Continue Reading
Whether you’re using the fitness center in a motel or joining a gym this summer, here are tips on how to stay safe on fitness machines with osteoporosis or if you’re over fifty. 1. Check the Machine Out Before Getting On! I recently returned from California to celebrate my daughter’s college graduation. (Yay!) Our motel… Continue Reading
A woman with a torn rotator cuff and Osteopenia recently wrote to ask what moves she should avoid when beginning my Safe Strength Training for Osteoporosis Prevention video. Here’s my reply with tips and personal shoulder stories. My Best Advice My very best advice would be to see a sports medicine doctor and get a referral… Continue Reading
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