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
Overtraining? You mean we can get too much exercise? Yes! I often feel like a cheerleader for incorporating regular safe movement and exercise into your daily schedule to prevent fractures, osteoporosis and low bone density (osteopenia). Have fun with it! Move safely! Vary your routine! Make it social! Sometimes, however, I need to suggest that… Continue Reading
Research on weighted vests has shown promising results for osteoporosis prevention. It’s another strength training tool to increase muscle strength which stimulates the development of bone strength. If you have health issues or bone loss, work with a physical therapist or other qualified health professional before using a weighted vest or belt to make sure that you can move safely while wearing it. Tips when wearing a weighted vest:
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
As a kid, I didn’t really expect at age 62 to be strength training to prevent osteoporosis OR doing a few of the FUN activities that came my way this summer. Learning to surf behind my brother’s boat tops the list! I had thought that those kind of days were behind me. But, when I… Continue Reading
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
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
Most fractures occur from a fall.Scientists are mentioning more often now that, yes, strength training can help slow bone loss, but an equally important bonus is the improvement in agility, balance, and strength that all aid in preventing falls and subsequent fractures. One of my class participants, Diane Porter, loves that fact that she has… Continue Reading
Everyone seems to like to be motivated, especially when they’re making New Year’s Resolutions, to exercise more. The most common reason for embarking on an exercise program is to lose weight. However, I have found it very interesting that keeping bones strong is a big motivator for many women to make strength training and cardiovascular… Continue Reading
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