Have you exercised your whole life and, unfortunately, still managed to get an osteoporosis diagnosis? It’s extraordinarily disappointing for those who’ve been doing everything “right”! It makes you wonder why some who are so active can end up with a diagnosis of low bone density (osteopenia) or osteoporosis. Some way or another, something interfered with… Continue Reading
Ease into any new exercise program. As you start increasing your daily exercise to help your bones, be sure to do it gradually. You don’t need to start with a huge overload. Working a little bit harder than what you’ve been doing in any activity will help your muscles safely get stronger which then creates a stronger pull on your bones during exercise. Continue Reading
The 2013 World Osteoporosis theme is, “Postmenopausal women and their bone health, Strong Bones Make Strong Women.” In their literature, they emphasize that men also need to take care of their bones. The International Osteoporosis Foundations has identified 5 essential strategies for avoiding osteoporosis and fracture. Continue Reading
It’s back-to-strength-training-school!–Monday, Sept. 9th to October 24th 7-week, 14-hour session Mondays & Thursdays 9:00 AM Class ONLY! Fee options: Whole Session “Economy” Rate: $98 for the 14 class hours Punch Pass option: $100 for 10 hours of class which can be used at anytime during the year Drop-in rate: $12 per hour Thanks for coming… Continue Reading
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
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
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
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:
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
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