Tag Archives: research

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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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 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

Strength Training, Bone Density, & Fracture Risk

I recently had the opportunity to speak about bone density with a physician who has been an osteoporosis researcher for most of his life. He said, “We used to think that if we could only know a person’s bone density, we could solve all of our problems. Didn’t turn out that way.” He emphasized that… Continue Reading

Consumer Reports Busts Myths About Exercise

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

Create Your Bone Health Team!

Create Your Bone Health Team!

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

Women’s Strength Training for Osteoporosis Prevention: It’s more than just about bone density.

Women’s Strength Training for Osteoporosis Prevention: It’s more than just about bone density.

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

Twice-a-Week Strength Training Best for Over-50 Group

Twice-a-Week Strength Training Best for Over-50 Group

I headed up to Fargo, ND this month for the Northland chapter meeting of the American College of Sports Medicine on “Resistance (Strength) Training Across the Lifespan”.  The 10 hour drive was worth it to hear the top people in the field of exercise science speak. Of course, the Strength Training for Older Adults session… Continue Reading