Tag Archives: guidelines

Are Canoeing or Kayaking Safe With Osteoporosis?

Are Canoeing or Kayaking Safe With Osteoporosis?

Being involved physically and socially with active boating sports has wonderful health benefits. However, the trouble that I see with canoeing and kayaking is being able to maintain a neutral spine without bending forward or twisting. Getting the boats in and out of the water would be very risky because of the weight, awkward positioning, and quick moves getting the boat up and down. Continue Reading

Overtraining: Get the Right Amount of Exercise to Prevent Osteoporosis

Overtraining: Get the Right Amount of Exercise to Prevent Osteoporosis

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

Exercise Less and Accomplish More? Add Weight-Bearing Activities Throughout Your Day for Stronger Bones

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

Weighted Vests for Osteoporosis Prevention

Weighted Vests for Osteoporosis Prevention

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:

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Q & A: Weight training for osteoporosis, toned body after 60, “batwings”, and elliptical trainers.

Q & A: Weight training for osteoporosis, toned body after 60, “batwings”, and elliptical trainers.

Just how tight everything gets depends a lot on genetics, skin tone, and body composition (fat to lean body mass ratio). Yes! You can achieve a very, very strong, body. The point is to strengthen your muscles, building a nice solid base underneath your skin. It does make a visible difference. But, honestly? We need to work with what we can control, our exercise and healthy diet, and let go of the unrealistic expectation that gravity and years won’t have an effect on our skin. Our bodies work and they’re beautiful!
My advice? Go for health. Don’t be too hard on yourself, do your strength training regularly, read Younger Next Year for Women, and have fun being active!! ….and keep your arm muscles flexed when you wave! 🙂 Continue Reading

Osteoporosis Exercise Guidelines and Motivating Resources for New Year’s Resolutions!

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

Safe Movement with Osteoporosis or Osteopenia + Video Clip

Safe Movement with Osteoporosis or Osteopenia + Video Clip

For years, I have wanted to make a short YouTube video showing exercises to avoid if you have low bone density (osteopenia) or osteoporosis. I pulled a clip on safety out of my recent video, Safe Strength Training for Osteoporosis Prevention and it’s now on YouTube. Check it out!
The basic moves that you should avoid with any low bone density or osteoporosis are:
Don’t bend forward at the waist.
Don’t twist to the point of strain.
Don’t twist AND bend forward from the waist.
Instead, hinge from the hips when you need to bend down, using your legs and knees for support, not your back.
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Summer Reading: The First 20 Minutes and Younger Next Year for Women

Summer Reading: The First 20 Minutes and Younger Next Year for Women

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