Category Archives: Physical Activity Guidelines
Too Much Exercise Bad for Bones?
Besides reminding our skeletons that they need to stay strong, exercise has profound effects on health.
Why one person has bone loss and another doesn’t is very individual.
Reasons can range from:
Genetics
Lifestyle
Diet
Bone development before age thirty
Adequate physical activity over a lifetime
Body chemistry
Stress levels
Excessive exercise
Unknown reasons
… Continue Reading
Osteoporosis Exercise Guidelines and Motivating Resources for New Year’s Resolutions!
Are you making your New Year’s Resolutions for Exercise? If you’re joining a class that isn’t specifically for those with bone loss, be sure to advocate for yourself. Let your instructor know the movements that you need to avoid of high impact, forward bending, and twisting to the point of strain, especially quickly. Keep excellent posture and frequently check your form in the mirror. … Continue Reading
Consumer Reports Busts Myths About Exercise
I love this! Consumer Reports separates exercise fact from fiction in this Washington Post piece. It’s a rare article on exercise that has it all right and this one does. It’s short and sweet, so check it out! Of course, my favorite point is that strength training for women is so important for bones and muscles! But, one of the most important pieces of information is that even if you get enough daily exercise, if you sit for the rest of the day it’s not great for your health. Find ways to be on your feet during the day. Stand up while you’re reading this! I’m standing while I type this, honest!… Continue Reading
Q & A: 2 or 4-5 Strength Training Workouts a Week?
First of all I just discovered your site…it’s just what I’ve been looking for….thank you!!! My question relating to this article is that sometimes I split my weight training into several days during the week…a few weights on mon, maybe a few more on tues, then at least one more day during the week and… Continue Reading
Q & A: What exercises should we do and when?
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… Continue Reading
DDM: Daily Dose of Movement
No time for exercise? Get your DDM: Daily Dose of Movement in throughout the day with tiny bouts of exercise. One of my favorite ways to get my DDM is the mini-stepper that I keep under my desk and pull out anytime that I’m on the phone, reading, or even working at my computer. You’ll… Continue Reading
Time for just 1 kind of exercise? Strength Train!
In our busy lives, many want to know what is the least amount of exercise that we need to do to stay healthy. Of all of the exercise options, what is the most effective one?? When it comes to bone health, I heard the answer at the NOF symposium in Las Vegas last week. Here… Continue Reading
May is “Exercise is Medicine” Month
SIGN UP for the one-month “Exercise is Medicine™ email series for the Public”. I've been enjoying these and thought that you would, too! "Because Exercise IS Medicine! Get your daily dose!"-ACSM "Exercise is Medicine™ is an initiative by the American College of Sports Medicine, focused on encouraging primary care physicians and other health care providers… Continue Reading
5 Steps To Optimize Bone Health & Prevent Osteoporosis
Get the daily recommended amounts of calcium and vitamin D. Engage in regular weight-bearing and muscle-strengthening exercise. Avoid smoking and excessive alcohol. Talk to your health care provider about bone health. Have a bone density test and take medication when appropriate. See more information at the National Osteoporosis Foundation website.
Susie’s Tips for Getting in Shape
Read Younger Next Year for Women, by Crowley & Lodge! It will light a fire under you to get moving like no other book. Funny and filled with inspiring information. If you've read it once, read it again! Read Strong Women Stay Young by Miriam Nelson Join a class or find a group for social… Continue Reading
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