Exercises that Help To Maintain or Build Strong Bones

shutterstock_451265800Osteoporosis can strike at any age and affects both men and women.

Osteoporosis is often known as “the silent thief” because bone loss occurs without symptoms.  It is sometimes confused with osteoarthritis because the names are similar. Osteoporosis is a bone disorder, with a loss of the normal strength and quality of the bone, as well as a decrease in bone mass. Osteoarthritis is a disease of the joints and surrounding tissue, often described as wear and tear of a previously normal, smooth joint.  *

Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the removal of old bone.  The bones become weak and brittle making them more fragile and at risk of a fracture. (broken bones) Even a minor fall can have a significant impact –leading to a broken hip, spine, wrist or shoulder (the most common areas at risk)

Exercise is part of a healthy bone strategy

Weight bearing

We all know and understand how important exercise is for heart health. But it can’t be emphasized enough how important regular weight-bearing exercise is for bone health, too.  Weight bearing exercise is when you use your body weight in activities such as walking, running and weight lifting. The result is that weight bearing exercises help to develop more bone mass.   Brisk walking, dancing, tennis, and yoga have all been shown to help your bones become denser.  It will also improve your balance and strength, which could help to prevent falls.   But what about biking?   It’s good for your heart and lungs but is not considered weight-bearing, when you are seated.

Look at it this way.

It is recommended that you walk between three to five miles a week to help build or maintain healthy bones.  If we assume it takes between fifteen or twenty minutes to walk a mile, then spending between seventy-five to one hundred minutes a week (out of ten thousand and eighty minutes in a week) is minuscule compared to the enormous benefits you will reap.

Resistance Training

Resistance means you’re working against the weight of another object. Resistance exercise includes free weights or weight machines, water exercises that make your muscles work harder and resistance tubes— incorporated into your regular exercise regime two to three times a week will help build or maintain bone mass.

Stretching and Flexibility

Having flexible joints is another important aspect of help to keep osteoporosis at bay. Regular stretching, yoga, and Pilates are some of the ways you can ensure your joints stay lubricated and flexible.

There are of course other aspects to maintaining good bone health such as eating a healthy diet and ensuring you get enough calcium and vitamin D, but that’s a subject for another blog.

The important thing to keep in mind is that staying active, exercising and stretching are very effective strategies to help prevent osteoporosis.  And even if you have osteoporosis you can still make improvements by exercising.

Disclaimer

The material contained in this blog is for informational and educational purposes. Considerable efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

* Source Osteoporosis Canada. Speaking of Bones. 2006.

 

 

Five simple ways to help you fall back into a healthy routine

shutterstock_328341206.jpg

Dr. Stacy Irvine, Bsc. Kin, M.Sc., D.C., C.S.C.S is a Health and Exercise Specialist and Chiropractor in Toronto and owner of Totum Life Sciences a leader in fitness and rehabilitation in Toronto.   Totum will be opening a fitness centre at our Medisys Toronto Offices on the 15th floor of 333 Bay Street in October.

I asked Stacy to suggest ways now that summer is over, to help us get back into a healthy routine. Here are her top suggestions.

That’s it! Summer is officially over. As sad as this sounds, for most of us, there is a small part of our brain that will welcome the return to a more structured routine. We will all miss the wonderful freedoms of summer, but those late nights, delicious cocktails, dockside burgers, and adventure-filled travel can disrupt many of our healthy habits. During the summer months, our sleep patterns are often altered, we usually eat a bit more and drink a bit more, and we skip our usual workouts because we are travelling. All of these changes to our routine may even add to our emotional stress.

The time has come to get back on track and set ourselves up for the success that comes with starting out the fall on a great plan. Here are five simple steps to get you started on the right path.

  1. This fall, make your exercise time a priority by booking it into your schedule now and putting it on repeat. Too often we book all of our family and work activities first and then leave our workouts to last. This is not as effective. Carve out the time and the activities right now and let everyone know that you are booked during these times.
  1. Set up your training program to get you the BEST results possible. A great exercise program contains areas that develop your physical strength, your cardiovascular fitness, and your overall mobility. Too often we find one activity we like and then we just repeat that activity over and over and over and over. Then we get an “overuse” injury and wonder why that happened! This fall I want you to include a variety of activities that help you work on all of these areas. Lifting weights is a wonderful way to build your strength.   Cardiovascular activity is usually easy to figure out because any sport or movement that elevates your heart rate for approximately 45 minutes will qualify. Mobility training can be a challenge for many people. You could sign up for a class that focuses on mobility such as Yoga, Pilates or the new trend of Kin Stretch. Another option for mobility would be to spend approximately 15 to 20 minutes working on this after your cardio workout. However, you want to sort this out, do it now and make it a priority in your schedule.
  1. Eliminate two unhealthy foods from your regular diet and add two new healthy items. Small changes to our usual eating patterns are easier to manage and will result in long-term successful changes. If you are unsure about how to do this or if you do not feel comfortable making these types of choices, fall is a great time to book a session with a nutritionist to see what you can improve.
  1. Make sleep a priority. Get back on a regular sleep schedule and practice the best sleep hygiene you can. This means getting your screens out of your bedroom, making sure your sleeping area is dark and cool, and giving yourself enough time to regularly get 8 hours of sleep per night. Without proper sleep, you will have an extremely difficult time meeting your other health goals.
  1. Pick your top three health related goals and write them down in an email and send them to yourself. You should re-visit and re-read these goals often. This is easily done by hitting forward on that email and sending it to your mailbox again and again. You could also add an inspirational quote or photograph to this email. Whenever you are feeling frustrated about a lack of time for training, or a bad night of sleep, search up this email and re-read it to get back on track.

These five steps are so simple and they do not require a ton of time. Do them now before your fall schedule gets completely out of hand and you find yourself preparing for Christmas.

Thank you, Stacy, all useful and practical suggestions.

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

Exercise & Brain Health

shutterstock_492750550.jpgExercise is an important component of health aging especially when it comes to brain health. While there are no guarantees a healthy lifestyle will prevent dementia or Alzheimer’s, exercise will absolutely improve blood flow to the brain. Because as we age, the brain shrinks! It happens to everyone. As we age, our blood supply to the brain is reduced, which causes the volume of the brain to shrink. If you exercise, the blood supply to your brain will improve blood flow and increase your brain volume, which can slow the brain aging process.

Studies show that exercise, meaning exercising with purpose, increases the level of Brain -Derived Neuro-Tropic factor (BDNF), which is critical for neuroplasticity. (The ability for the brain to adapt) Exercise is also associated with the growth and creation of new brain cells which helps increase the volume of your brain.

Sustained aerobic exercise is not to be taken lightly or put off for another day, as brain function and cognition are essential in maintaining an independent and healthy life.

So what exercises are the best?
Studies indicate that thirty minutes of sustained aerobic exercise such as running every day will increase brain health, neural plasticity, brain function and cognition. That’s the BDNF factor I was referring to earlier.   For most of us, seven days a week is a big commitment and may not be practical or achievable. However, one can set a reasonable weekly goal. The objective here is to circulate more blood to the brain that will, in turn, increase the volume of the brain to prevent early dementia.
What about weight training or interval training? Both are good for you and other parts of your body such as your muscles, but there is no indication that it positively affects your brain the way aerobic exercise does.

 Proof that Exercise is good for the brain
Take a look at the  diagram below. The brain on the right lights up after activity.

brain-benefits-exercise
Lots of women say to me, “ Yes, I know Dr. Brown exercise is really important but I just don’t have the time. “ What they are really saying to me is ‘exercise is not my priority’. I understand that. Exercise may not be your priority as you run from the carpool to take care of elderly parents and to finish your work. But if exercise is never your priority, if you are always last on your list and you will pay a huge price.

So my advice is that you allow yourself to be your priority at least part of the time.Let’s remember, when the flight attendance explains that when the oxygen comes down, put the mask on yourself first and then on the child beside you. If you don’t take care of you, you won’t be here to take care of the others you care about!!

 

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

 

So You’ve Bought a Fitness Tracker— Now What?

shutterstock_593935241You’ve finally decided to get into shape, need more motivation or just want another ‘toy’ to add to your growing list of fitness gizmos. So you begin to check out fitness devices. I started on-line and then decided to go to one of the big box stores to take a closer look. There are now so many of them on the market it can be daunting.
I was amazed at the variety of fitness trackers or ‘wearable technology ‘ as they’ re called on display. There are even trackers for pets and ones that will critique your tennis swing! I was totally lost. But quick relief, my daughter went online and bought me one!!! Whew, decision made.

So the first step is to decide what you want to track?
Steps, calories, heart rate, fitness activities besides walking or running or a combination of some or all, you can even measure the amount of sleep and awake time. Do you want one to wear on your wrist or discreetly on your person—in your pocket or attached to your bra?
Once you’ve made the choice the next step is to wear it for the first week—if you don’t regularly exercise then just wear it for a week to decide what you normally do –that would be your baseline.
Now that you know your starting point, it’s time to get moving.
Set a reasonable goal. Your fitness device might have a default goal — often 10,000 steps a day. From your baseline add 200-300 steps a day to increase your weekly total by 2,000. That’s an increase of about a mile a day. Keep building up until you get to 10,000.
When you look at calories burned, a reasonable goal is to increase by 250 calories a day. You can get that from 30 minutes of mild to moderate exercise. Or you could burn that amount doing some extra moving during the day. Grocery shopping for instance burns about 100 calories an hour for a 175-pound person.
Remember, to lose 1 pound a week, you need to create a 500-calorie deficit each day. The best way to do this is by eating a little less and moving a little more.
Pay attention to how you feel. On a day when you walk 1,000 more steps than usual, you may notice you feel great and want to do it again the next day.
Transform wasted time into steps. Once you’re aware of your steps, the most boring parts of your day become opportunities. On hold with customer service? Pace your house. Waiting to pick up your kids from school, arrive a bit early and go for a walk. Take the stairs when you can instead of the elevator.
Healthy aging can begin with baby steps! And as always, it is one step at a time!

#run #fitness #active #healthy

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.