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
Choosing the right equipment for strength training for osteoporosis and osteopenia prevention is important! Here are a few clips from my DVD on equipment selection….I like to see women over-fifty start with sets of one to five pound dumbbells because it’s safer to increase the intensity of strength training in one pound increments. You can purchase heavier weights as you get stronger….Ankle or Leg Weights: Whichever kind you choose, be sure to get the adjustable kind. If holding dumbbells is uncomfortable for your hands because of arthritis, you can either try using your ankle weights or get some adjustable wrist weights. Often, friends and relatives have unused strength training equipment, so ask around! You’ll also see dumbbells in second hand stores. You’ll get great use of this equipment to slow down bone loss. All of it should last a lifetime and more! Continue Reading
Having an air of confidence and power will help you stand tall with great posture. A neutral spine is the most important safety tip to follow when exercising, especially with osteoporosis.
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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
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
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
Is it safe to golf with osteoporosis? Take a look at the National Osteoporosis Foundation’s “Moving Safely” guidelines. They note that, “Many exercises and activities such as yoga, Pilates, tennis and golf may need to be avoided or modified because they often involve twisting and bending motions,” which increase the risk of vertebral fractures in those with osteoporosis. After looking through those precautions, maybe you can get your friends to join you in another weight bearing activity that is safer for your bones, like brisk walking or dancing! Continue Reading
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
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
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