Shorter Workouts for Strong Bones

Shorter Workouts for Strong Bones

Short on time? Do shorter workouts! Sound appealing? Short, more frequent workouts can be as effective as longer workouts for strong bones! I’m often asked, “Can I do shorter workouts if I don’t have time for a full strength training workout?” The answer is, yes! You don’t have to do the whole workout at once to get the… Continue Reading

Holiday Exercise – 5 Tips to Get It Done!

Holiday Exercise – 5 Tips to Get It Done!

“HELP! I’m backsliding, big time, and not getting my exercise in!” say my class participants. Does this sound familiar right about this time of year? Here are my 5 tips on how to get your exercise done between Thanksgiving and New Year’s Day. Schedule it the night before. Don’t just wait for a break in your day… Continue Reading

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

“Why are people with osteoporosis advised not to lift heavy objects when it’s helpful to lift weights?”  Good question! There are many exercises you can do to strengthen your spine, hips, and wrist…the whole skeleton, actually, that don’t involve heavy weight lifting and work as well, without the risk of fracture. Body weight exercises in the right… Continue Reading

Pumpkin Spice Post-Workout Recovery Smoothie

Pumpkin Spice Post-Workout Recovery Smoothie

Here’s a fall recipe for a delicious and nutritious post-workout recovery smoothie!  It tastes like pumpkin, but is actually made with butternut squash and has an excellent protein-carbohydrate ratio to rebuild your muscles after strength training. Current research is showing that enough protein can also be VERY important for rebuilding bone. I’ll be blogging more about it soon, so… Continue Reading

Weight Lifting? How Heavy with Osteoporosis or Osteopenia?

Weight Lifting? How Heavy with Osteoporosis or Osteopenia?

Weight lifting with bone loss? Whether you’re in the osteoporosis or low bone density range, commonly called osteopenia, a weight limit for free weights will sometimes be suggested when beginning a strength training program designed to strengthen bones.  In the past, the National Osteoporosis Foundation has recommended a conservative 10 pound limit with any bone loss because, for some people,… Continue Reading

Exercising After a Fracture – See a Physical Therapist 1st!

Exercising After a Fracture – See a Physical Therapist 1st!

Question: Do your 10 Tips for Osteoporosis Prevention Exercise apply to someone who has already fractured or would you modify any of them? I received this question last week on the National Osteoporosis Foundation’s online Support Community where, as one of the four moderators, I comment on exercise questions. The query came from a woman… Continue 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 and… Continue Reading

African Americans, Vitamin D Levels, & Bone Health

African Americans, Vitamin D Levels, & Bone Health

Higher levels of vitamin D usually have a positive effect on bone health, but it looks like that effect can be variable according to race.  African Americans are reported to have the best bone health in the United States, so their low levels of Vitamin D don’t make sense with the current testing. It’s controversial, like so many… Continue Reading

12 Tips for Adapting the 7-Minute Workout

12 Tips for Adapting the 7-Minute Workout

Here are 12 tips for adapting exercise programs if you’re over fifty or have osteoporosis or osteopenia, using the 12 exercises in the 7-minute workout as examples. Number one, always check with your healthcare provider for guidance on any new exercise program. What works for your neighbor might not work for you. You might need individual adaptations, so… Continue Reading