Tag Archives: weight-bearing exercise

9 Facts about bones – infographic

I wanted to include this for two reasons, first, it has excellent information about our bones and a lot of people are pretty ignorant about them, myself included. Second, I thought it was really beautiful, very creatively constructed.

Let’s face it most people take their bones for granite (sorry, couldn’t resist it). But, it is important to realize that we need to work to strengthen our bones, too. Make sure you include weight-bearing exercise in your life. It will keep your bones strong.

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Tony

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How to get the most out of walking – Infographic

Walking is one of the best exercises there is.

Following are some really useful tips on getting the most out of that walk. Don’t forget besides getting cardiovascular benefit, you are also doing weight-bearing exercise, so you are building strong bones, too. 

I hope you do it often.

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Here are some further posts if you want to learn further walking benefits: Walking Reduces Heart Disease in People at Risk, Is Walking as Effective as Running? What About Walking Poles? Walking, Not Just Sudoku for Seniors, How Healthy is Walking? Can 6,000 Steps a Day Keep Knee Arthritis at Bay? 5 Ways to Boost Bone Strength Early

Tony

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How to sneak exercise into your day

Eat less; move more; live longer. Let’s be more specific about that moving part.

According to the U.S. Dept of Health and Human Services:

Adults 18 to 64 should get:
2.5 hours/wk of moderate intensity exercise.
OR 1.25 hours a week of vigorous aerobic physical activity
Or Some combination of the above – equivalent episodes of at least 10 minutes spread throughout the week.

That is really not a lot of exercise to sneak into a seven-day week. But, this is an old guy who has been retired for 17 years talking. What about the guy/gal who is clocking 50 or more hours a week on a demanding job with after work dinners and out of town travel assignments. All of a sudden a total of 2.5 hours a week becomes difficult to downright impossible.

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Consider a desk that allows you to stand to protect yourself from the damage of prolonged sitting.

Well, WebMD has some really good ideas on how to squeeze some exercise into each day – even with a demanding job. You can check them all out at the link, but here are some that particularly impressed me. Continue reading

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Two keys to strong bones … Harvard

Although bone-weakening osteoporosis is quite common among older people, it isn’t an inevitable part of aging. There’s a lot you can do to shield your bones from this disease.

While it is true that women account for most cases of osteoporosis. I think the fact that they outlive men, and the disease usually hits after late 50’s, because women outlive us, a disproportionate number of women get the disease. The International Osteoporosis Foundation says that worldwide, 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50.

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The best insurance against osteoporosis is building the highest bone density possible by your 30s and minimizing bone loss after that. But if you’re already in midlife or beyond, there is still much you can do to preserve the bone you have and perhaps even to replace lost bone. Daily weight-bearing exercise, like walking, is the best medicine. Getting enough calcium and vitamin D are two other critical strategies for keeping bones strong.

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Running actually reduces some inflammation – Study

Running may also slow the process that leads to osteoarthritis

As regular readers know, I ride my bike nearly daily,  here in Chicago. A hundred years ago, it seems, I ran daily. I stopped running because I enjoy bike riding more.

We all know that running causes a bit of inflammation and soreness, and that’s just the price you pay for cardiovascular health. You know; no pain, no gain.

Running

Well, maybe not. New research from BYU exercise science professors finds that pro-inflammatory molecules actually go down in the knee joint after running.
In other words, it appears running can reduce joint inflammation.“It flies in the face of intuition,” said study coauthor Matt Seeley, associate professor of exercise science at BYU. “This idea that long-distance running is bad for your knees might be a myth.” Continue reading

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Crawling has excellent physical benefits

I am now in my seventh year of writing this blog and I pretty much learn something new every day about living a healthy life because I read about the subject constantly. Nonetheless, I was amazed to learn that crawling is a serious form of exercise with excellent benefits to both the body and brain.

I have written repeatedly that walking is the Cinderella of the exercise world in that its physical benefits are almost totally unappreciated. I’m not sure what to call crawling, that’s right, the same thing that babies do before they are able to walk. I was not even aware that crawling was in the exercise world. I was ignorant.

 

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The Health Science Journal says, “Crawling is an important functional milestone as it strengthens the muscles and connective tissues in and around the hands, wrists, elbows, shoulders, spine and hips. Furthermore, this weight-bearing quadruped motion also helps to stretch the hand ligaments, facilitating the development of the arches. Crawling also opens up the saddle joint at the base of the thumb – essential for being able to perform fine motor skills like holding cutlery, pens and pencils.

“In adulthood, the increasing prevalence of sedentary lifestyles results in many of the deep stabilizing muscles becoming weak and ineffective at performing their functional role. Muscles and connective tissues weaken, posture changes and instability, dysfunction, tightness and pain usually follow, particularly during physical exertion.

“This is why crawling exercises are as effective in adults as they are in infants and can help restore the optimal musculoskeletal health that has occurred as a result of a sustained period of inactivity.”(my emphasis)

This is from The Breaking Muscle website, “Yes, crawling, a seemingly childish and foolish “exercise,” could be the one thing that improves your health, your strength, your mobility, and your performance in any athletic area. It could even improve your ability to think, focus, and reason.

“Crawling is a developmental movement pattern that ties everything about you together. In developing children, crawling activates and integrates the different parts of the brain. Through crawling, neural connections and pathways are established in the brain that allow the brain to become more efficient at communication between the left and right hemispheres. The better the brain can communicate and process information, the better the body moves.1 Crawling also unites your sensory systems. It integrates your vestibular system (your balance system), your proprioceptive system (your sense of self in space, or your self awareness system), and your visual system (your visual system). It can even improve your hand eye coordination.”

Here is a You Tube video on it:

I don’t know about you, but I am going to start crawling today.

Tony

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Filed under aging, aging brain, balance training, core exercises, crawling, Exercise, exercise benefits, muscle building, muscles

Harvard on resuming bike riding

This seems particularly timely as I wrote about my own cycling – Riding a bike on Chicago’s Lakefront on Chicago’s Lakefront yesterday.

The Harvard Health Publications has a nice positive blog post on starting cycling again presumably as a senior.

Heidi Godman, Executive Editor of the Harvard Health Letter, states that she loved riding as a kid, but now only rides occasionally.

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“It’s fun, it’s socially oriented, and it gets you outside and exercising,” says Dr. Clare Safran-Norton, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital. Plus, cycling is an aerobic activity, it’s easy on the joints, and it helps build muscle and bone. Continue reading

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Filed under aging, cardio exercise, cycling, regular bike riding, safe biking, Weight

Time Magazine cover story – Exercise

It’s really thrilling to see stuff we write about here pop up in the popular press. Time has a cover story on exercise in its latest, 12 Sep 2016, issue. Please buy it! I guarantee you will learn valuable information on this important subject.

Mandy Oaklander does a bang up job and it is well worth the cover price if you are not already a Time subscriber.

Before quoting from it, I want to direct you to my Page – Important facts about your brain (and exercise benefits).

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I loved the following: “Eating alone will not keep a man well,” Hippocrates famously wrote. “He must also take exercise.”(my emphasis)

Following is the conclusion of the Time piece:

“Everyone knows exercise is healthy. Now scientists are understanding exactly why. Here are some of the amazing things that happen to a body in motion.

“Increased blood flow to the brain creates new blood vessels. Exercise also triggers the release of chemicals that dull pain and lighten mood.

“Exercise revs up blood flow to the skin, delivering nutrients to the epidermis and helping wounds heal faster.

“The body is better able to burn fat for energy instead of carbs, causing fat cells to shrink.

“Moving quickly makes the heart pump more blood to the body’s tissues, including the muscles. That extra oxygen helps muscles better withstand fatigue.

“Repeated weight-bearing contractions make muscles grow and put pressure on the bones, increasing their density.

“Exercise may protect telomeres, the tiny caps on the ends of chromosomes. This appears to slow the aging of cells.”

Tony

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Filed under cardio exercise, Exercise, exercise and brain health, weight-bearing exercise

Good chance you have sarcopenia …

I remember a short story in high school about a man who happened upon a medical encyclopedia. Reading it, he decided that he was suffering from every malady except housemaid’s knee.

As the ‘one regular guy’ producing this blog, I read a lot on various aspects of living a healthy life. I confess to a temptation to occasionally wander into hypochondria myself.

I recently ran across the term ‘sarcopenia.’ Ever heard of that?  It was a new one to me.

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Here’s what the Mayo Clinic blog  had to say, “It is a simple fact. As we age we lose muscle and strength. There’s even a medical term for this — sarcopenia. It’s derived from the Greek words “sarcos” (flesh) and “penia” (lack of).

“Estimates of how much muscle is lost with age vary from 8 percent to about 50 percent of our muscles. Men seem to lose muscle faster than women. Strength is lost more rapidly than muscle.”

WebMD  says, “Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss. Continue reading

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Heavier weight not crucial for muscle growth – Study

I am a senior citizen as regular readers know. So, sometimes, I need to scale down exercises to be appropriate for me. There is nothing sadder than an injury sustained while exercising and trying to make yourself healthier.

So, I was pleased to read of the new research from McMaster University is challenging traditional workout wisdom, suggesting that lifting lighter weights many times is as efficient as lifting heavy weights for fewer repetitions.

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Thankfully, you don’t need to mimic Arnold to build your muscles.

 It is the latest in a series of studies that started in 2010, contradicting the decades-old message that the best way to build muscle is to lift heavy weights.

“Fatigue is the great equalizer here,” says Stuart Phillips, senior author on the study and professor in the Department of Kinesiology.  “Lift to the point of exhaustion and it doesn’t matter whether the weights are heavy or light.” Continue reading

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13 Curious facts about bones – Infographic

It’s important to remember that our bones are living tissue as much as our muscles. We need to work them with weight bearing exercise throughout our lives. Aerobic work is fine for our cardiovascular system, but get some weight work in regularly. Happily, going for a walk is weight bearing exercise.

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To read more benefits of walking – Check out my Page – Why you should walk more.

Tony

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You Should Walk More – Infographic

I am a firm believer in walking as an exercise for good health. Although I ride my bike nearly daily and love it as well as the exercise benefits I derive from it, biking is not weight-bearing exercise. Walking is. Your bones benefit from walking,  so you are defending yourself from osteoporosis with every step.

We all need weight-bearing exercise as well as cardio.

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To read further on walking , check out my Page – Why you should walk more.

Tony

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The Best Body-Weight Exercises

If you’re not already doing them, add these exercises to your regimen. They can be performed virtually anywhere.

I like these a lot. Check out How good are push-ups and chin-ups?

Tony

Athletic Performance Training Center

0903_ExercisePullupTwo_200x200[1] Pullup Strength training is an important component of athletic performance improvement, along with sport-specific skill development; nutrition; rest and recovery; and mental preparation.  And, while traditional weight lifting exercises should be part of every athlete’s strength and conditioning program, don’t ignore or underestimate the impact that body-weight exercises can have on your development.

Here are 3 of our favorite body-weight exercises:

  • Pullups work the entire upper body and — performed correctly — lead to improvements in strength.  If you can’t (yet) do a pullup, use a TRX, band, or spotter to assist.  Beginners can also start with the lat pulldown exercise.
  • Pushups are another great upper-body exercise, because they engage the chest, shoulders, back, and arms.  Master the basics first, then modify the exercise by placing medicine balls under your hands, use the TRX, elevate your feet, experiment with different hand positions, wear a weighted vest, or…

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Body Strengthening Yoga Poses – Infographic

Wandering through Pinterest, I ran across another super infographic that I wanted to share with you. Yoga is not a new subject to the blog. I wrote Why Should I Do Yoga? two years ago. One of the best reasons that yoga works for me, a bicycle rider, is that yoga is weight-bearing exercise and while bike riding is superb cardio exercise, it is not weight bearing so does not protect against osteoarthritis.

You can enlarge this by clicking on it

You can enlarge this by clicking on it

To read further on yoga check out: Are There Health Risks to Hot Yoga?

Yoga for Arthritis; Yoga for Seniors
Are There Immediate Benefits to doing Yoga?

Why is Yoga Good for You?

Tony

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Kettlebell Training

Historically, the kettlebell was first used for elite military training in Russia. It now has gone mainstream; used widely in sports training and general strength training. You can find them in sporting goods stores, and even regular department stores. I actually found mine on sale at Target.

Bite into Nutrition

images-kbell I have been consistently training with a kettlebell for several months now. I have to admit that it was not initially one of my favorite forms of workout.  At first it seemed intimidating and I felt clumsy using it, but once I got the hang of it and embraced the challenge, it became more enjoyable and empowering. Mainly, I do the basic two-handed swing move with it. This morning, I got brave and tried out a kettlebell workout class. It was way more challenging than I thought it would be.  It was a combination of aerobic and strength training moves, all using various sized kettle bells (8 – 25 lbs). One of the great things about the kettlebell, is that it comes in several weight sizes, so you can ease into it and progressively increase the weight level as you go. I am currently able to use a 35 lb…

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What is a New Weapon Against Osteoporosis?

I wrote about the dangers of osteoporosis for both men and women previously citing the National Osteoporosis Foundation.

Generally speaking:
* 1.5 million osteoporotic fractures occur every year
* 10 million Americans suffer from it
* 34 million Americans have low bone mass (osteopenia)
* 40% of white women over 50 will have a hip, spine or wrist fracture in their lifetime
* By 2020 50 over age 50 will have, or be at high risk of developing osteoporosis

You can get all the details at the first link above.

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One of the strongest weapons against osteoporosis is weight-bearing exercise. One of the reasons so many people suffer from the disease, especially seniors, is that they don’t do much weight-bearing exercise. While walking qualifies as some of the lightest weight-bearing exercise, it often isn’t a person’s first choice.

That’s why this morning’s Wall Street Journal article on walking while wearing a weighted vest is so valuable.

Seems that the weighted vest increases the load on your bones and provides extra benefits for someone who is ‘only’ walking. Continue reading

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