Ankle weights are a perfect gift for osteoporosis prevention and when already diagnosed. They will make your leg lifts much more effective for your muscles and bones. What Size to Order? I reminded my class this morning to put the 10# or 20# single ankle weights on their Christmas and Hanukkah wish list. Except for my 96-year-old client, everyone outgrows the 5# set!… Continue Reading
Keep your bones healthy in all seasons! Bone density can drop in the winter because we’re making less of the “sunshine vitamin”, Vitamin D, which is necessary for calcium absorption. It might also have something to do with not getting as much exercise. As the long Indian summer fades into late fall, with one snow storm already… Continue Reading
Rewards of Good Posture— It’s a process, building and keeping good posture, but it’s worth the effort. You’ll feel better about yourself, you’ll breathe easier, your internal organs won’t be cramped, and your digestion will have enough space to function well. Slouching puts pressure on the front sides of your vertebrae, which are weaker than… Continue Reading
Osteoporosis and fractures are things we all want to avoid. Balance is one of the keys to remaining fracture free, no matter what a person’s bone density, because most fractures occur from a fall. But, unless we train for it, balance tends to diminish as the years go by, just like muscle strength. Here are… Continue Reading
Exercise with bone loss is my area of focus as an ACSM certified personal trainer because many of my class participants and clients have osteoporosis or low bone density, commonly called osteopenia. As one of the four volunteer moderators on the National Osteoporosis Foundation’s online Support Community, I comment on questions regarding safer ways to exercise. If you’d… Continue Reading
No time for a full osteoporosis prevention strength training workout? Try this! New Mini-Workout Exercise Log! Be sure to sign up for my newsletter to receive the FREE Mini-Workout Log for my Safe Strength Training for Osteoporosis Prevention DVD. You’ll also receive the full-length exercise logs for both DVDs. See the yellow sign-up box in… Continue Reading
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
“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
“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
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