If you’re looking for a couple of good books to take on a road trip or to the beach, a new book, The First 20 Minutes: Surprising Science Reveals How We can Exercise Better, Train Smarter, Live Longer, by Gretchen Reynolds is a great choice. And if you haven’t yet picked up the classic Younger… Continue Reading
1. Create your bone health team, starting with your health care provider! Get her input before embarking on any new exercise program. Ask him if any exercises are contraindicated for you AND if you have any weight restrictions with your strength training. The NOF, (National Osteoporosis Foundation) recommends lifting no more than 10 pounds; that’s… Continue Reading
One recurring theme last week at the NOF ISO9 in Las Vegas was the need for more public awareness of the epidemic of osteoporosis. Since it is a silent disease until a fracture occurs, it seems to be in the category of "out of sight, out of mind". I want to encourage everyone to do… Continue Reading
I'm headed home today from the NOF Int. Symposium on Osteoporosis. I'll see you tomorrow if you're coming to the 3:15 class. Please note that the 9:00 am class is back to it's regular time on Wed/Friday mornings. Click here to go to calendar link for the upcoming 6-week schedule that starts tomorrow. Coming to… Continue Reading
Not all fat is created equal! Researchers have found that having excess intra-abdominal fat, also called visceral fat, can be damaging to your bones. Yikes! One more risk factor for osteoporosis. What to do? 1. Strength train 2-3 times a week to build a high level of muscle strength and slow bone loss. 2. Get… Continue Reading
Besides helping build bone density, resistance training, commonly called strength training, can help lower blood pressure as much as 20%. No wonder the American Heart Association and the American College of Sports Medicine include twice weekly strength training in their exercise guidelines. Dr. Scott Collier of Appalachian State University conducted research that showed resistance training… Continue Reading
There are numerous reasons for a rounding of the upper spine. If you are developing kyphosis, commonly called “dowager’s hump” when it develops later in life, I'd recommend seeing your doctor to determine the cause and develop a treatment plan, which might include strength training. If it's a matter of improving one's posture, strengthening the… Continue Reading
I thought that you would be interested in the NOF's free webinar series which begins this Thursday, May 27th at 1:00 Central time. Register here. Thursday's topic is "How Strong Are Your Bones?" WASHINGTON, D.C. (April 19, 2010) — This month the National Osteoporosis Foundation (NOF) will celebrate National Osteoporosis Awareness and Prevention Month in… Continue Reading
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. Continue Reading
by Cheryl Fusco Johnson Published in the Iowa Source, May, 2010 Years ago, a cast-iron skillet changed the life of elementary school physical education teacher Susie Hathaway and later the lives of many dozens of women, mostly aged 50 and over, who now flood her weight training classes. “When I picked up that cast-iron pan full… Continue Reading