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
“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
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
I’m always trying to find time-efficient ways to make exercising when you’re over fifty work for those who may also have osteoporosis or osteopenia. In my May-June 2013 American College of Sports Medicine Health & Fitness Journal, there was an excellent article about 12 exercises done in 7 minutes entitled, “High Intensity Circuit Training Using… Continue Reading
Ease into any new exercise program. As you start increasing your daily exercise to help your bones, be sure to do it gradually. You don’t need to start with a huge overload. Working a little bit harder than what you’ve been doing in any activity will help your muscles safely get stronger which then creates a stronger pull on your bones during exercise. Continue Reading
I got a question today from Maggie about whether resistance bands will really build bone. Good question, Maggie! Muscle strengthening exercises exert a pull on bones, no matter what method is used, weights, bands, exercise machines, or body weight. Muscles are attached to our skeleton by tendons. When you work muscles a little harder than usual,… Continue Reading
In my Strength Training for Osteoporosis Prevention classes I change things up with resistance bands. Add variation to your workouts; your muscles and bones will respond by getting stronger. With resistance bands, you’ll find muscles that have been hiding out, more than happy to let their neighboring muscles do all of the work!
Remember, all of your skeletal muscles are attached to your bones. With each contraction, your muscles give your bones a little tug. The stronger they are, the harder the tug. University research repeatedly shows that stronger muscles, all pulling their weight, can halt bone loss in its tracks, in just 2 muscle strengthening workouts a week. Continue Reading
I like the long, flat resistance bands over the loops or tubing with handles because of their versatility. In my Resistance Band Training for Osteoporosis Prevention DVD, you’ll be holding the band in different positions, so handles don’t work well. Tubing is too narrow and can be uncomfortable on your hands. But if you already have tubing, using bike or weight lifting gloves can help keep your hands comfortable. The thick straps are way too hard. Don’t even think about those!
NOTE: RESISTANCE BANDS ARE MADE OF LATEX. If you have an allergy, latex free, non-scent, and powder free bands are available… Continue Reading
My weight vest was purchased from Hyper Wear in Austin, TX. It fits close to the body, has side lacing for adjustments and the weights are 2 oz. ea. I started with 1/2 lb, wore it 2 hrs a day for a week, then 3 hr, etc. until I reached 7 hrs. a day. I… Continue Reading