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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 womanContinue 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 andContinue 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 manyContinue Reading

Have Weights, Will Travel – Making Weight Lifting a Part of Your Life

Have Weights, Will Travel – Making Weight Lifting a Part of Your Life

When Sybil Holveck contacted me, concerned that her husband had to work too hard carrying her suitcase full of dumbbells so that she could do weight lifting on their travels, I knew that I’d met a kindred spirit. She wanted to know when my Resistance Band Training DVD would be released so that she wouldContinue 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, soContinue Reading

7-Minute Workout? Appropriate After Fifty?

7-Minute Workout? Appropriate After Fifty?

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 UsingContinue Reading

Peach Smoothie to Strengthen Your Bones

Peach Smoothie to Strengthen Your Bones

If you’re putting the time into strength training for strong bones, make sure that you’re feeding your muscles well, before and after your workouts. It’s part of doing everything that you can to prevent osteoporosis and further bone loss by strengthening your muscles to strengthen your bones. Eat Your Fruits & Veggies! Fruit smoothies areContinue Reading

Modifying Yoga for Osteoporosis Free Webinar

Modifying Yoga for Osteoporosis Free Webinar

As the years go by, especially with bone loss, it’s important to heed the safety precautions with any form of exercise. If you have a diagnosis of osteoporosis or low bone density (osteopenia) and practice yoga, be sure to watch this must-see free webinar on Wednesday, Aug. 13th by Sherri Betz, PT, entitled, “Modifying Yoga for People with Osteoporosis.”Continue Reading

Swimming Good for Bones?

Swimming Good for Bones?

Swimming is a WONDERFUL exercise for muscles throughout your whole body, but usually isn’t advised as a bone strengthening exercise to prevent osteoporosis. This is because it’s not weight bearing with the beneficial effect that gravity produces on our skeleton. In water we lose around 5/6 of the body weight that we have on land.Continue Reading