Exercise & Fitness

Did you know that your bones are alive? We might not think of them that way—but to keep themselves strong and usable, our bones are always changing. As you get older, your bones may be at increased risk for osteoporosis (oss-tee-oh-pore-OH-sis), when the bones become weak, fragile and more likely to break. And once they break, they take longer to heal. This can be both painful and expensive.

According to National Institute of Arthritis and Musculoskeletal and Skin Diseases, more than 40 million people in the United States either already have osteoporosis or are at high risk due to low bone mass

The Silent Disease

Osteoporosis is a “silent” disease. You may not realize you have it until a sudden strain, twist or fall causes a broken bone or fracture. With osteoporosis, even a minor tumble can be serious, requiring surgery and hospitalization.

If you have osteoporosis, you can get a broken bone even though you haven’t fallen—by shoveling snow, for example. A spinal fracture, a break in one of the small bones in your back, may be subtle and go unnoticed. Or it may cause back pain, which you shouldn’t ignore. Research shows that childhood is the best time to build up bone tissue. Most bone is built by age 18 in girls and 20 in boys.

Healthy Lifestyle Habits = Healthy Bones

You can build and protect your bones with healthy lifestyle habits:

Start With A Well-Balanced Diet Rich In Calcium And Vitamin D

Most of our bone is made of a rigid protein framework. Calcium (a mineral) adds strength and hardens that framework. Vitamin D helps the intestine absorb calcium.

Calcium is found in many foods, but the most common source for Americans is milk and other dairy products. One 8-ounce glass of milk provides about one-third of the recommended intake for younger children and about one-fourth of the recommended intake for teens.

Your body makes vitamin D in the skin when you’re out in the sun. Some people get all they need from sunlight, but others need to take vitamin D pills. Talk to your doctor to find out how much calcium and vitamin D you should get each day.

Get Regular Physical Activity

Physical activity is also important for building bone strength. The more work bones do, the stronger they get. That’s why it’s so important for kids to run and play.

There is good evidence that you can build the best skeleton by doing physical activity in childhood:  jumping rope, playing basketball and running around. But no matter what your age, it’s never too late to promote bone health. Increase your load bearing exercise, like walking, and make good food choices, rich in calcium and vitamin D.

Bone Health: Women Take Special Note

Women are more likely to have osteoporosis and related fractures, particularly Caucasian and Asian women. Osteoporosis becomes more common as you get older. Low body weight can also increase your risk. And so can certain medications (such as steroids) and certain diseases and conditions (such as anorexia nervosa, rheumatoid arthritis, gastrointestinal diseases, thyroid disease and depression).

It’s recommended that all women over the age of 65 should have a bone mineral density test ¹. The test uses a tiny amount of radiation to look at how dense your bones are. It isn’t painful, and there’s usually no need to undress.

So ask your doctor about osteoporosis. Remember that osteoporosis remains silent—until there’s a fracture. A big red flag is when a person over age 50 has a fracture of any kind. If you do have osteoporosis, medications can help.

Your bones are so important. They support you and allow you to move. They protect your heart, lungs and brain from injury. They’re a storehouse for vital minerals you need to live. Your bones take care of you in so many ways. Learn to take care of them.

Article partially based on material from Wellness Council of America

Related articles

• In older hip fracture patients, surgical delay of more than 48 hours increases mortality (stonehearthnewsletters.com)
• 30 per cent of women don’t even pick up new osteoporosis drug prescriptions (stonehearthnewsletters.com)

References

The more you age, the more you need exercise to stay independent and healthy, said Dr. Keith Veselik, director of primary care at Loyola University Health System.

“Around age 35 is when our muscle mass and resting metabolism starts to decrease. When this happens our bodies require more, not less exercise to manage our caloric intake. When this starts to happen, we can eat the same things, do the same things and may gain 3 pounds a year. That’s 30 pounds in a decade,” he said.

Dr. Veselik said the best workout program balances heart healthy exercise, strength training, and flexibility. He recommends an hour of cardiovascular exercise 4 days a week, 2 days of strength training for 30 minutes, and balance and flexibility exercises such as stretching, yoga or pilates, 1 to 2 times a week.

In your 50s:

• Muscle and joint aches and pains start becoming more apparent, so get creative about how to keep up cardiovascular exercise that is easy on the joints but gets the heart rate up (hint: swimming, biking, or running on softer surfaces).
• Cardiovascular exercise also helps to fight many of the most common and deadly medical concerns, including heart disease, asthma, and COPD.
• Don’t go from doing nothing to running a marathon. Talk to your doctor, ask about risk factors, and together create a plan that’s right for you.
• If back pain arises, protect your back by building strong core muscles and make sure you are lifting heavy objects correctly.

In your 60s:

• Balance and strength should be a major focus. Many people are scared of breaking a hip, which can limit independence.
• Bones aren’t as strong and both men and women become more prone to osteoporosis.
• Add balance and leg strengthening exercises to increase flexibility as well as balance to help prevent accidental falls. Weight-bearing exercise is crucial to bone health and keeping bone density strong.
• If arthritis develops at this age, exercise can help you cope, especially swimming or aquatic classes.
• Walking is a great form of exercise. Just make sure you get your heart rate up.

In your 70s and beyond:

• To combat seniors’ biggest worry, dementia, know that exercise is the only thing that is proven to prevent Alzheimer’s. And many of the major risk factors for dementia, high blood pressure, high cholesterol, and diabetes can be countered with exercise.

Couple exercise with healthful eating and other healthy habits, and you’ll be on the track to a better quality of life, no matter what your age.

Article partially based on material from Health-e headlines™

Related articles

• Midlife exercise ‘protects heart’
• Exercise To Lose Weight

Making physical activity a part of your daily life isn’t an easy undertaking. It takes dedication, will power, patience, and a lot of hard work. But believe it or not, it’s not as hard as it may first appear, and you might even be surprised to find that you enjoy your newfound lifestyle and the benefits it offers. But before we jump right in, we’ll want to look at five steps that will help you stay safe, have fun, and be successful at getting fit. Let’s take a look at these five rules.

1 Talk With Your Doctor

It’s important to talk with your health care provider to identify whether your plans for physical activity are safe and right for you. Factors to consider include your blood pressure, past health problems, and current health conditions like diabetes or arthritis. All of these factors can have an impact on your exercise routine, and your health. Talking with your doctor can help you identify issues that could harm or injure you while exercising, as well as help you put together a plan to work around those issues safely.

2 Identify Your Barriers

Beginning an exercise routine, especially if you’ve never been all that physically active, may seem a little frightening at first. So, by identifying barriers, you can confront them head on and prevent them from getting in your way. Common barriers include a fear of discomfort, a lack of time, or risk of injury. Begin by examining what barriers have prevented you from being physically active in the past, and find ways to address them. Ask questions like, “Do I really not have time to exercise, or am I just not making time for exercise?”

3 Choose Your Weapon

Identify what you’re going to do to get physically active. Are you going to join a gym, start by walking, take on a new sport, or sign up for an aerobics or other fitness class? Start by taking an inventory of the things you like to do or maybe the things you’re good at. If you’re of the mindset that you only run when being chased, choosing an activity like jogging probably isn’t going to help you get and stay active. You’ll also want to give some consideration to any special equipment or clothing you may need for the activity of your choice. The proper gear may not only make your activity more enjoyable, but also, in some cases, help protect you from injury or discomfort.

4 Set Your Goals

Goals are actually one of the most important parts of your plan to get physically active. In many ways, they provide the roadmap for your success. Basically, you can’t get to where you want if you don’t know where you’re going. Begin by identifying what you want to accomplish by getting active. Maybe you want to lose 33 pounds, or maybe you want to fit into your favorite swimming suit by summer. Write down your goals and make them public. Doing so can help keep you motivated as you set out on your journey. Also, try setting mini goals that lead towards your main goal. If you want to lose 30 pounds in 4 months, set a goal of losing 8 pounds per month. And lastly, reward yourself each time you accomplish one of your goals—especially the big ones.

5 Get Motivated

Motivation will be a key factor in your success towards getting fit. Because exercising—at least at first—can be a little uncomfortable, it can be hard to stay motivated. Always keep in mind why you started exercising to begin with. What goals did you set? Keep in mind the benefits of your exercise program versus the consequences of giving up. Also, try to find someone who will support you or—even better— exercise with you. Having someone to keep you on track when you feel like loafing may just make the difference between success and starting over next year.

6 There’s Strength in Numbers

Consider finding a friend or group to exercise with. If you have a standing appointment to exercise with others, you’ll be more likely to show up for your exercise. It has been shown over and over that people who plan to exercise with a partner or a group of like-minded enthusiasts are more likely to follow through with their plans. When you’re around other people that have the same kind of goals that you have it keeps you on track and may add an element of competition to push everyone further. And for the less than optimistic exercisers among you, remember that misery loves company and if you’re with someone that needs your help as much as they need your help you guys are going to be able to achieve anything.

Article partially based on material from the Wellness Council of America - WELCOA

Related articles

• How physical activity works (well-beingblog.com)
• Motivation to exercise affects behavior (sciencedaily.com)
• Each instance of exercise may have specific benefits: new study (stonehearthnewsletters.com)
• Physical activity yields feelings of excitement, enthusiasm: Journal of Sport & Exercise Psychology (stonehearthnewsletters.com)
• Simple Guidelines for Effective Stretching (well-beingblog.com)

Photo by Ken Douglas

The warm summer months are almost upon us. Us desert dwellers are expecting the heat to hit this week. For many of us, the warmer weather means we can finally start exercising outside once again. Hooray! But the warm weather means taking some common-sense precautions to ensure safe and enjoyable summer workouts.

Dr. Holly Andersen, director of education and outreach at the Heart Institute at NewYork–Presbyterian Hospital/Weill Cornell Medical Center, cautions that exercising during the warmest season of the year can lead to dehydration, profuse sweating, exhaustion, and even a cardiac event.

Dr. Andersen offers the following tips to those looking to resume or begin a workout routine this summer:

• Take your workout indoors. When it is too hot or humid outside, exercise in a cool, air-conditioned space. Extreme temperatures can alter your circulation, increasing the work of your heart and making breathing more difficult.
• Stretch. Even in the summer, our bodies need to warm up. As you are exercising, take time to work on breathing and posture.
• Drink plenty of fluids. Throughout your workout routine it is important to drink plenty of water, even before you feel thirsty. If you are prone to light-headedness (from low blood pressure), are an endurance athlete, or over age 75, you should replenish your “electrolytes” as well—having a little salt can be important for you.

American healthy eating habits declined slightly in 2011, after improving in 2010. According to the Gallup-Healthways Well-Being Index, the number of Americans reporting eating five or more servings of fruits and vegetable at least four days a week dropped last year effectively erasing gains reported from 2009 to 2010.

Gallup suggested that one reason for the decline may be related to the reported lack of accessible and affordable fresh fruits and vegetables in local communities. This comment is made in spite of the fact that in 2010, 92% of Americans report having access to affordable produce where they live.

Based upon this high degree of access to healthy foods, one has to ask why health problems related to healthy eating–obesity, type-2 diabetes, coronary heart disease–continue to rise in this country. If access to health foods is not the issue, then one must assume lifestyle choices as the culprit.

As a country, we continue to make poor choices regarding the food we eat–fast food rather than slow food. We still do not include sufficient exercise in our daily lives–spending hours each day sitting rather than moving.

Bottom Line

A few simple lifestyle changes can go a long way to improving your health and reducing the amount of money you spend on healthcare each year. Healthy eating and exercise can help to reduce the risk of ALL of the leading causes of death.

Try these 5 simple changes or swaportunities.

1. Eat more plants.

Snack on fruits and vegetables rather than donuts and sweets.

2. Get moving.

Sitting for more than an hour or so at a stretch is deadly. Get up, stretch, walk around. Do some deep knee bends or go climb a couple flights of stairs.

3. Drink one less soda.

Replace one soda each day with water. Add a slice of lemon or orange for flavoring if needed.

4. Take the stairs.

Use the stairs rather than an elevator or escalator to change floors.

5. Try a green salad instead of fries.

Eat a salad rather than fries with your fast food lunch one day each week.

Share your thoughts or swaportunity ideas

via Fewer Americans Report Healthy Eating Habits in 2011.

No, this is not another article about why you should be active. This information tells you how exercise works to keep you healthier.

The concept to understand is called overload. And according to the government’s Physical Activity Guidelines for Americans, overload is the physical stress placed on your body when your physical activity is greater in amount or intensity than usual.

The body responds and adapts to these stresses (say, a Zumba class). For example, aerobic activity places stress on your heart and lungs and muscles. Your lungs are required to move more air and the heart pumps more blood and delivers it to working muscles.

This increase in demand increases the efficiency of your lungs, heart, your entire circulatory system, and your muscles.

Muscle-strengthening exercise overloads muscles and bones in the same way—making them stronger.

Also tied to the idea of overload is the principle of progression. Once you reach a certain fitness level, you progress to higher levels of physical activity by continued overload and adaptation. These small and progressive changes help your body adapt to the additional stresses while minimizing your risk of injury.

Now that you know what’s going on during your exercise sessions what are you going to do to get off the couch and get moving? You might start by simply taking a brisk walk each day. You may be a social type that prefers to exercise with others. In that case, looking to fitness classes available in your area, such as Zumba or other dance class, water aerobics, kickboxing, Silver Sneakers, or whatever you think would be a fun way to get moving.

Remember, the key to exercise success is the best physical activity is the one that is enjoyable enough to do regularly.

So get out there and get moving. Oh, and don’t forget to share you thoughts below.

Article partially based on material from Health-e headlines™

Related articles

• Each instance of exercise may have specific benefits: new study (stonehearthnewsletters.com)
• Getting Fit With Zumba (everydayhealth.com)
• Motivation to exercise affects behavior (sciencedaily.com)
• Pumping Iron to Stay Young? You Can Do it with Strength Training! (well-beingblog.com)
• Getting Started with Wellness Part 2. Physical Activity (well-beingblog.com)