February brings additional winter and the hope of spring with valentines and often with flowers
(See January 2018 Blog for upcoming classes--some details still to be determined) I am making an effort to "trim down" a little and use my Simply Fit Board more this year. I also like to walk--often in my house while watching TV--as it is really easy to do that. I do massage therapy as part of my work and have free weights for strength training To maintain bone strength we need to move muscles and bones against gravity. When you do weight bearing exercise, your bone adapts to the impact of the weight by building more cells and becoming stronger. Bone building exercises include: Walking, jogging, and hiking Yard work, including pushing a lawn mower and brisk gardening Sports such as soccer, baseball and basketball Dancing, aerobics, and stair climbing Tennis and racquetball Skiing, skating, and bowling Karate and other vigorous martial arts Weight training Exercising 20-30 minutes a day, 3 to 4 times a week is recommended. The benefits will be more likely to continue as long as you continue to exercise. Even 3, 10 minute segments offer similar benefits. To build bone in all parts of your body--you need to work both upper and lower body. Lifting soup cans can work as well as free weights or carry small weights while you walk. Be sure to check with your physician before beginning a new exercise or weight-lifting program. It is wise to begin gradually. You can also have a bone density test to see if you have bone loss or to see if you have gained bone. Also, remember to wear well-fitting supportive shoes. Adapted from Client Handouts for Self-Care, Information for People.
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