How Often Should We Exercise?
In a recent NY Times article, physiologist Dr. Michael Joyner of the Mayo Clinic suggests not missing more than two days in a row and that the best would be to only skip one day. Continue Reading
Tag Archives: articles
Newly Diagnosed With Osteoporosis or Osteopenia? Resources for Safer Exercise
Many resist adapting their exercise when diagnosed with osteoporosis, but we never knows who is going to fracture or when. Many can live without fracturing. Taking the necessary precautions provides a better chance to be among those who don’t fracture! List of resources for safer movement with osteopenia and osteoporosis. Continue Reading
5 Traits of Centenarians, Staying Active, and Housework
One of the four main traits that were common to the group was being active and staying mobile. They chose to do things in a more physical way, eschewing some modern conveniences. The range in mobility was huge, from a man who swam a mile in the Atlantic to a wheelchair bound woman who made a circuit in her mobile home, completing it 15 times a day. She felt that in order to keep moving, she had to make herself move to live. Continue Reading
Exercise Less and Accomplish More? Add Weight-Bearing Activities Throughout Your Day for Stronger Bones
Keeping a strong body with strong bones in the midst of a busy life can be a scheduling challenge! Awhile back, I switched from teaching my Safe Strength Training for Osteoporosis Prevention classes from three days a week to two days. My class participants and clients are generally between the age of 50 and 75. Many of us weren’t feeling fully recovered with only 48 hours between our hour-long, vigorous workouts. Read more about how 72 hours seemed to do the trick.
In a progressive resistance/strength training program, fully recovered muscles grow stronger after each workout. Those stronger skeletal muscles, all of which are attached to bone, then pull harder on your bones during movement, stimulating them to slow down bone loss and possibly even grow stronger.
Other research supports twice-weekly strength training as optimal for those in the over-fifty age group. That schedule provides plenty of time for other aerobic, heart-healthy types of activities. I love to see the recent research which helps us piece together the puzzle of what constitutes, “The Illusive Optimal Fitness Routine.”
Rest assured, many varied paths can lead to good, overall fitness. 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
Keeping Fit with Osteoporosis
What do you do if you can’t do what you used to do to keep fit because of osteoporosis or other degenerative issues?” Number one, make the necessary adaptations to exercise safely!-video clip. How-to-stay-fit suggestions with safer ways of moving when you have osteoporosis or osteopenia. Continue Reading
Safe Strength Training Introduction – Video Clip
Sometimes we can do everything “right”, but might unknowingly have a genetic predisposition to osteoporosis or maybe we never even reached a high peak bone mass by age 30. But, it’s possible to help strengthen your bones with lifestyle modifications that you CAN do something about right now such as weight-bearing exercise, strength training, and a calcium & Vitamin D rich diet! Cheryl was amazed to hear that hip fractures kill more women each year than breast cancer. 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
How Aging Affects Women’s Strength
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