Exercising Without Injuries
07/07/11 09:32
The intensity at which you exercise will determine what you get out of it. Do you want to lose body fat? If so, you need to exercise at a different intensity compared to someone who trains to build muscle / tone up.
Unlike bones and joints, muscles have a greater blood supply. Muscles can regenerate and respond quickly to the demands of exercise. The goal of all your exercise-related efforts should be to strengthen muscles (expect occasional soreness) and avoid overload of the bones and joints (likely to cause pain and injuries). Typically, exercising with weights can cause soreness, which is a dull aching pain in the muscles. This soreness generally subsides in a 2-3 days, during which your muscles get a chance to rest and emerge stronger. On the other hand, aerobic exercises like walking, cycling, and swimming typically do not cause muscle soreness. They serve a different purpose, and are invaluable in conditioning your heart and lungs.
The Difference Between Soreness And Pain
Soreness usually occurs the day after exercise due to an overload of exertion on your muscles, and the release of stored chemicals from your muscles. This is the reason why soreness sometimes gets worse a day or two after exercise. This is a phenomenon called “Delayed Onset Muscle Soreness” (DOMS). It is more likely to occur if you try new exercises or exert yourself more than you should. You will feel mild discomfort and not necessarily pain which should subside with rest. It’s important to remember that if you do the same exercise over a period of time, the level of soreness will decrease as your body adapts to it. This is why we change your exercise routine every 3 to 4 weeks to help you gain maximum benefit at all times. On the other hand, pain after exercise tends to be sharp and localized around one area. It also tends to persist and sometimes get worse. You should never exercise ‘through the pain’ since this may cause injuries. If you experience pain during exercise, give us a call right away so we can determine the cause of your pain and help you manage it.
Your Pain Prevention Plan
Improper technique, absence of warm ups / stretching and inadequate footwear are major causes of pain and consequently injury. When you feel pain, use the RICE method.
RICE is an acronym for:
Rest: Avoid anything that may cause an increase in pain. Ice: Use an ice pack to reduce swelling and pain. Do not use the ice pack for more than 10-15 minutes at a time. Compression: A handkerchief or bandage around the injured area helps minimize swelling. It should be firm, but not too tight. Elevation: Keeping the injured body part elevated also helps to minimize swelling. WARNING SIGNS: Seek immediate diagnosis from a physician if the pain: - Persists after 12 to 48 hours of ice and rest. - Is sharp and limits movement. - Is accompanied by numbness, weakness, or swelling in the joint. Pain indicates distress to the body - listen to it and take action. A timely trip to your doctor and/or physical therapist will facilitate recovery. Don’t let aches and pains affect your gains. Call us today to see how we can help you with a speedy recovery.
Unlike bones and joints, muscles have a greater blood supply. Muscles can regenerate and respond quickly to the demands of exercise. The goal of all your exercise-related efforts should be to strengthen muscles (expect occasional soreness) and avoid overload of the bones and joints (likely to cause pain and injuries). Typically, exercising with weights can cause soreness, which is a dull aching pain in the muscles. This soreness generally subsides in a 2-3 days, during which your muscles get a chance to rest and emerge stronger. On the other hand, aerobic exercises like walking, cycling, and swimming typically do not cause muscle soreness. They serve a different purpose, and are invaluable in conditioning your heart and lungs.
The Difference Between Soreness And Pain
Soreness usually occurs the day after exercise due to an overload of exertion on your muscles, and the release of stored chemicals from your muscles. This is the reason why soreness sometimes gets worse a day or two after exercise. This is a phenomenon called “Delayed Onset Muscle Soreness” (DOMS). It is more likely to occur if you try new exercises or exert yourself more than you should. You will feel mild discomfort and not necessarily pain which should subside with rest. It’s important to remember that if you do the same exercise over a period of time, the level of soreness will decrease as your body adapts to it. This is why we change your exercise routine every 3 to 4 weeks to help you gain maximum benefit at all times. On the other hand, pain after exercise tends to be sharp and localized around one area. It also tends to persist and sometimes get worse. You should never exercise ‘through the pain’ since this may cause injuries. If you experience pain during exercise, give us a call right away so we can determine the cause of your pain and help you manage it.
Your Pain Prevention Plan
Improper technique, absence of warm ups / stretching and inadequate footwear are major causes of pain and consequently injury. When you feel pain, use the RICE method.
RICE is an acronym for:
Rest: Avoid anything that may cause an increase in pain. Ice: Use an ice pack to reduce swelling and pain. Do not use the ice pack for more than 10-15 minutes at a time. Compression: A handkerchief or bandage around the injured area helps minimize swelling. It should be firm, but not too tight. Elevation: Keeping the injured body part elevated also helps to minimize swelling. WARNING SIGNS: Seek immediate diagnosis from a physician if the pain: - Persists after 12 to 48 hours of ice and rest. - Is sharp and limits movement. - Is accompanied by numbness, weakness, or swelling in the joint. Pain indicates distress to the body - listen to it and take action. A timely trip to your doctor and/or physical therapist will facilitate recovery. Don’t let aches and pains affect your gains. Call us today to see how we can help you with a speedy recovery.
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The Truth About Exercise After Surgery
07/05/11 18:17
A physical therapist plays an important role in the recovery process following most injuries. With mother’s day round the corner, it’s important to remember that women in particular experience a higher risk from bone-related injuries after menopause. In this newsletter, we try to dispel some of the most commonly-held myths about post injury exercise regimes, so that the mothers (and everyone else) in your family are aware of the do’s and don’ts of post injury exercise.
Myth #1: After an injury, “Bed rest is the best”. Fact: A short period of bed rest (1 to 2 days) can help prevent further injury during the acute phase, but longer rest intervals can be counterproductive. In fact, resting and inactivity can actually cause more pain since a lack of activity leads to reduced blood flow and even muscle weakness. This, in turn, creates more pain and triggers an unhealthy cycle of pain and inactivity that feed each other and aggravate the situation. Always start with low intensity exercises (your physical therapist will point you in the right direction) and ease into an exercise regime that progressively strengthens your muscles and improves flexibility of your joints.
Myth #2: Going to the gym is the best way to regain your strength. Fact: It’s common for people to reinjure themselves if they return to the gym or engage in ‘unsupervised exercise’ too soon after an injury. Trust the expertise of the physical therapist and complete an exercise protocol before progressing to independent, unsupervised exercise.
Myth #3: With any exercise, if there is no pain, there is no gain. Fact: When you first start an exercise plan, you’ll be using your muscles in new ways that may cause soreness the next day, but anything more than a little discomfort isn’t healthy. Contrary to popular belief, exercise doesn’t have to hurt to be effective. Pain is your body’s way of telling you that something’s wrong – if you want to avoid serious injury, listen to your body and back off at the first sign of pain.
Myth #4: Focusing on specific muscles (abs, arms, thighs) is the best way to recover after an injury. Fact: The energy expenditure (amount of calories burnt) increases as you involve more muscle groups and increase the intensity of exercise. As healing continues, your physical therapist may recommend exercises like walking which involve several large muscle groups as opposed to single muscle group movements.
Aquatic Exercise
Exercise done in water (swimming pools) is effective for injury recovery in all age groups. The buoyant forces of water provide a calming, cushioning effect, which protects (and challenges) your muscles, joints and bones. Water is several times denser than air and facilitates high energy expenditure with minimal risk of injury. Water exercise has several benefits and also provides a safe medium for strengthening your muscles post injury.
Myth #1: After an injury, “Bed rest is the best”. Fact: A short period of bed rest (1 to 2 days) can help prevent further injury during the acute phase, but longer rest intervals can be counterproductive. In fact, resting and inactivity can actually cause more pain since a lack of activity leads to reduced blood flow and even muscle weakness. This, in turn, creates more pain and triggers an unhealthy cycle of pain and inactivity that feed each other and aggravate the situation. Always start with low intensity exercises (your physical therapist will point you in the right direction) and ease into an exercise regime that progressively strengthens your muscles and improves flexibility of your joints.
Myth #2: Going to the gym is the best way to regain your strength. Fact: It’s common for people to reinjure themselves if they return to the gym or engage in ‘unsupervised exercise’ too soon after an injury. Trust the expertise of the physical therapist and complete an exercise protocol before progressing to independent, unsupervised exercise.
Myth #3: With any exercise, if there is no pain, there is no gain. Fact: When you first start an exercise plan, you’ll be using your muscles in new ways that may cause soreness the next day, but anything more than a little discomfort isn’t healthy. Contrary to popular belief, exercise doesn’t have to hurt to be effective. Pain is your body’s way of telling you that something’s wrong – if you want to avoid serious injury, listen to your body and back off at the first sign of pain.
Myth #4: Focusing on specific muscles (abs, arms, thighs) is the best way to recover after an injury. Fact: The energy expenditure (amount of calories burnt) increases as you involve more muscle groups and increase the intensity of exercise. As healing continues, your physical therapist may recommend exercises like walking which involve several large muscle groups as opposed to single muscle group movements.
Aquatic Exercise
Exercise done in water (swimming pools) is effective for injury recovery in all age groups. The buoyant forces of water provide a calming, cushioning effect, which protects (and challenges) your muscles, joints and bones. Water is several times denser than air and facilitates high energy expenditure with minimal risk of injury. Water exercise has several benefits and also provides a safe medium for strengthening your muscles post injury.
Obesity and the Aging Population: What Are the Dangers and How You Can Get Healthier
16/04/11 10:12
Nearly 70 percent of adults over age 60 are overweight or obese, putting them at higher risk of diabetes and other diseases, according to a new study published in the Journal of the American Medical Association.
The study followed more than 4,000 men and women for 18 years and found that those who were overweight, measured by a body mass index (BMI) of 25-29, or obese, with a BMI of 30 or higher, were more likely to develop type 2 diabetes.
"As you age, your body changes," ABC News senior health and medical editor Dr. Richard Besser said this morning on Good Morning America. "Your metabolism slows down."
Type 2 diabetes has doubled in the U.S. in the past 15 years, and is highest among adults over age 65, according to the Centers for Disease Control and Prevention. And diabetes is a well known risk factor in heart disease, kidney disease, stroke and other serious medical conditions.
However, keeping a diet rich with greens can prevent excess weight gain, said Besser. “If you don't cut back what you put in your body, you'll gain weight," he said. "It's that simple."
Besides eating well, even light physical activity can significantly contribute to a healthier lifestyle for many elderly adults, according to Besser.
Lower impact activities such as walking, swimming, and bicycling are generally safe for many older adults, even those who have chronic conditions such as heart disease or high blood pressure, Besser said on Good Morning America. In fact, many studies show that regular aerobic exercise can lower blood pressure, decrease the symptoms of chronic conditions, and can improve brain function. But the key is to start slowly, he said.
"Just ask your doctor how to do that," he said. Exercise is only good for you if you are feeling well, according to Besser. If you have a cold or the flu, wait to exercise until you feel better.
Warming up and cooling down by walking and stretching before and after each session is important to minimize any soreness or potential injury, he said.
*Original article: http://abcnews.go.com/Health/OnCall/elderly-obesity-older-adults-face-weight-issues/story?id=10985159
The study followed more than 4,000 men and women for 18 years and found that those who were overweight, measured by a body mass index (BMI) of 25-29, or obese, with a BMI of 30 or higher, were more likely to develop type 2 diabetes.
"As you age, your body changes," ABC News senior health and medical editor Dr. Richard Besser said this morning on Good Morning America. "Your metabolism slows down."
Type 2 diabetes has doubled in the U.S. in the past 15 years, and is highest among adults over age 65, according to the Centers for Disease Control and Prevention. And diabetes is a well known risk factor in heart disease, kidney disease, stroke and other serious medical conditions.
However, keeping a diet rich with greens can prevent excess weight gain, said Besser. “If you don't cut back what you put in your body, you'll gain weight," he said. "It's that simple."
Besides eating well, even light physical activity can significantly contribute to a healthier lifestyle for many elderly adults, according to Besser.
Lower impact activities such as walking, swimming, and bicycling are generally safe for many older adults, even those who have chronic conditions such as heart disease or high blood pressure, Besser said on Good Morning America. In fact, many studies show that regular aerobic exercise can lower blood pressure, decrease the symptoms of chronic conditions, and can improve brain function. But the key is to start slowly, he said.
"Just ask your doctor how to do that," he said. Exercise is only good for you if you are feeling well, according to Besser. If you have a cold or the flu, wait to exercise until you feel better.
Warming up and cooling down by walking and stretching before and after each session is important to minimize any soreness or potential injury, he said.
*Original article: http://abcnews.go.com/Health/OnCall/elderly-obesity-older-adults-face-weight-issues/story?id=10985159
The Heart Truth: Exercise For A Healthy Heart
11/02/11 09:04
Valentine's day is next week, and when it comes to your loved ones, the health of the heart is extremely important.
Heart disease is the #1 cause of death in the United States, according to Center for Disease Control (CDC).
A sedentary (inactive) lifestyle is the biggest cause of heart disease. Fortunately, this is something we can change.
Regular exercise can:
• Strengthen your heart and cardiovascular system.
• Lower blood pressure.
• Improve muscle tone and strength.
• Strengthen bones.
• Improve oxygen circulation in the body.
• Increase your stamina, so you can do more without being fatigued, or short or breath.
• Help control your weight and aid in weight loss.
• Reduce stress, tension, anxiety and depression.
• Improve sleep.
• Make you feel more relaxed and rested.
There is not a single pill in the world that can give you all these benefits. Regular exercise can help you dodge a dangeorus bullet - a heart attack and potentially save your life.
A structured, supervised exercise program can improve your health and the quality of your life. ALWAYS check with your doctor before you start exercising, especially if you have any medical conditions and / or take prescription medications.
Stress Management For Seniors
29/01/11 11:06
Most people don't think about how stressful aging can be. Being past one's youth and retired from employment can trigger stress-related health issues.
Unlike those youthful, carefree years, seniors now have to worry about such things as ill-health, wills, retirement funds and other issues that may occur during one's "Golden Years."
Stay Active
There are many programs geared toward seniors. Local YMCA facilities have water sports and workout routines specialized to abilities and needs. If going to the gym isn't enjoyable or accessible there is Mall-walking, neighborhood walk/jog groups, lawn bowling, golf or community chair aerobics and yoga.
Any sort of activity that gets a person moving for at least half-an hour can help keep the body agile and relieve stress.
Volunteer
Working with charitable foundations in the community helps seniors feel useful and needed. It's also a great way for seniors to still be interactive and work with other people, which is very important.
Socializing with others keeps seniors aware as to what's going on in their community and reduces the chances of becoming isolated or depressed.
Light a (Renewed) Fire
Remind a senior that now that she's retired, she can dig out those paint brushes or dust off that novel she was writing or even take up ballroom dancing. Yes, one phase in her life has closed now that she's not working on her career or now that children have all left her home. Now she can concentrate on what she loves or what she had to put aside throughout her younger years.
Such hobbies are good for the mind and soul and they help to remind seniors of their talents and helps keep them connected to the world in a creative way.
Work-Outs for The Mind
Just as it's important to keep the muscles going with exercise, stretching the mind muscles are important too. Even playing games like Trivial Pursuit, doing puzzles or crosswords, or reading books are great ways to keep the brain cells younger.
Another great idea is to see what kinds of courses or workshops are offered close to home. After all, it's never too late to learn new things or strengthen already attained knowledge.
Tap into the Soul
It's important for people to believe in something beyond themselves. That entity one turns to in times of sadness, turmoil or stress. Whether it's Buddha, God or something else, being able to tune into a Higher Power helps people make peace with themselves and others, which is so important near the end of life.
Practice Relaxation Exercises
Some phenomenal practices include deep breathing, yoga, Tai Chi, meditation and even lighter forms of Pilates. Such relaxation practices help to connect the body, mind and soul as well as provide a much needed stress-buster. Such forms of relaxation are also low-body stress exercises enabling seniors to do the poses with relative ease.
Original article: http://www.myseniorcare.com/health/mental-health/stress-management-for-seniors-article
Unlike those youthful, carefree years, seniors now have to worry about such things as ill-health, wills, retirement funds and other issues that may occur during one's "Golden Years."
Stay Active
There are many programs geared toward seniors. Local YMCA facilities have water sports and workout routines specialized to abilities and needs. If going to the gym isn't enjoyable or accessible there is Mall-walking, neighborhood walk/jog groups, lawn bowling, golf or community chair aerobics and yoga.
Any sort of activity that gets a person moving for at least half-an hour can help keep the body agile and relieve stress.
Volunteer
Working with charitable foundations in the community helps seniors feel useful and needed. It's also a great way for seniors to still be interactive and work with other people, which is very important.
Socializing with others keeps seniors aware as to what's going on in their community and reduces the chances of becoming isolated or depressed.
Light a (Renewed) Fire
Remind a senior that now that she's retired, she can dig out those paint brushes or dust off that novel she was writing or even take up ballroom dancing. Yes, one phase in her life has closed now that she's not working on her career or now that children have all left her home. Now she can concentrate on what she loves or what she had to put aside throughout her younger years.
Such hobbies are good for the mind and soul and they help to remind seniors of their talents and helps keep them connected to the world in a creative way.
Work-Outs for The Mind
Just as it's important to keep the muscles going with exercise, stretching the mind muscles are important too. Even playing games like Trivial Pursuit, doing puzzles or crosswords, or reading books are great ways to keep the brain cells younger.
Another great idea is to see what kinds of courses or workshops are offered close to home. After all, it's never too late to learn new things or strengthen already attained knowledge.
Tap into the Soul
It's important for people to believe in something beyond themselves. That entity one turns to in times of sadness, turmoil or stress. Whether it's Buddha, God or something else, being able to tune into a Higher Power helps people make peace with themselves and others, which is so important near the end of life.
Practice Relaxation Exercises
Some phenomenal practices include deep breathing, yoga, Tai Chi, meditation and even lighter forms of Pilates. Such relaxation practices help to connect the body, mind and soul as well as provide a much needed stress-buster. Such forms of relaxation are also low-body stress exercises enabling seniors to do the poses with relative ease.
Original article: http://www.myseniorcare.com/health/mental-health/stress-management-for-seniors-article
15 Tips For a Healthy 2011
03/01/11 18:11
It's the New Year, and it's also time for a flurry of resolutions. You're probably thinking about how you can become healthier, be more pain-free, and move better than you do right now.
Great thought! To help you along, here are 15 tips to get you healthy in 2011:
Great thought! To help you along, here are 15 tips to get you healthy in 2011:
- A gradual, personalized exercise program that takes into account your anatomy and physiology is important. Your physical therapist can conduct an evaluation and assist with this.
- Make yourself accountable to someone other than yourself. Log your exercises (either at home or at the gym) in a journal and inform your physical therapist about your progress.
- Self confidence is critical. Believe in yourself and your ability to become stronger, healthier and more functional. If you think you can, then you CAN!
- Visualize yourself as being stronger, with increase energy, as if you already achieved your goals. Positive expectations of health, vitality and energy are helpful to improve your health and well being.
- Drink plenty of water. Hydration is important for your blood, kidney, and joints.
- Always seek qualified help. Expert supervision provided by a physical therapist is important, especially if you are recovering from injuries or medical conditions.
- Be aware of what you eat. Fat has twice the caloric density of carbohydrates and protein. So limit your fat intake and consume a balanced diet containing lean protein, whole grains, fruits and vegetables.
- Get into the habit of reading nutrition labels at the grocery store. Not all foods are created equal. Make a conscious decision to shop for natural foods and increase the variety of foods you consume. Most individuals have the same food habits. Deviate from your 'regular diet' and experience a world of fruits, vegetables, herbs and lean protein.
- Never skip meals, especially breakfast. It is the most important meal of the day, so start your day right - with a healthy breakfast. It will get your metabolism going, and keep your appetite and blood sugar in check as the day progresses.
- Find an exercise partner to help you stay consistent with your exercise regime.
- Consistency is key - exercise at least 3-4 times a week.
- Challenge yourself each week - gradual progression the only way to improve. Stay within the limits of pain. When in doubt, ask your physical therapist.
- Make sure a 5-10 minute warm-up and a 5-10 minute cool-down are part of your home exercise routine. Don't forget to include stretching in the warm-up and cool-down to reduce the risk of injury.
- Set specific goals for yourself (consult your physical therapist) and resolve to meet them.
- Reward yourself for small victories, they are important milestones towards your 'larger goal'. Positive reinforcement is the best way to stay on track and reach your health and wellness goals.
Exercises to Prevent Carpal Tunnel Syndrome
15/12/10 10:34
If you sit behind a desk for most of your day, chances are you’re also using a computer. Carpal Tunnel Syndrome can be brought on by spending a lot of time writing or typing and can also be very uncomfortable.
The exercises below will prevent Carpal Tunnel in the future:
* Original article: http://physicaltherapy.about.com/od/flexibilityexercises/a/CTSexercise.htm
The exercises below will prevent Carpal Tunnel in the future:
- Extend both arms straight out in front of you.
- Extend your wrists and fingers back (as if directing traffic to stop).
- Hold this position for 5 seconds.
- Now straighten your wrists and relax your fingers.
- With your arms still straight out in front of you, keep your wrists straight, make a fist, and squeeze it tightly.
- Hold this position for 5 seconds.
- Keep your fists clenched and bend your wrists down.
- Hold this position for 5 seconds.
- Straighten both wrists and relax your fingers again.
- Repeat this 9 more times.
* Original article: http://physicaltherapy.about.com/od/flexibilityexercises/a/CTSexercise.htm
Exercise and Type I Diabetes
06/12/10 09:53
All levels of physical activity, including leisure activities, recreational sports, and competitive professional performance, can be performed by people with type 1 diabetes who do not have complications and are in good blood glucose control.
The ability to adjust the therapeutic regimen (insulin and medical nutrition therapy) to allow safe participation and high performance has recently been recognized as an important management strategy in these individuals. In particular, the important role played by the patient in collecting self-monitored blood glucose data of the response to physical activity and then using these data to improve performance and enhance safety is now fully accepted.
Hypoglycemia, which can occur during, immediately after, or many hours after physical activity, can be avoided. This requires that the patient has both an adequate knowledge of the metabolic and hormonal responses to physical activity and well-tuned self-management skills. The increasing use of intensive insulin therapy has provided patients with the flexibility to make appropriate insulin dose adjustments for various activities. The rigid recommendation to use carbohydrate supplementation, calculated from the planned intensity and duration of physical activity, without regard to glycemic level at the start of physical activity, the previously measured metabolic response to physical activity, and the patient’s insulin therapy, is no longer appropriate. Such an approach not infrequently neutralizes the beneficial glycemic lowering effects of physical activity in patients with type 1 diabetes.
For more information and original article: http://care.diabetesjournals.org/content/26/suppl_1/s73.full
Distinctive Home Physical Therapy Newsletter: Exercise-Your Biggest Gift This Holiday Season
16/11/10 09:12
The average American gains 5 or more pounds during the holiday season, which makes it important to follow a structured exercise program as quickly as possible during or after the holidays.
According to the Centers for Disease Control and Prevention (CDC), 68% of adults in the United States of America are overweight or obese. A physical therapist is the right individual to prescribe a structured exercise program to overweight individuals. In fact, if there was a pill that could solve most ailments - high blood pressure, diabetes, heart disease, obesity, it would, quite simply, be called: EXERCISE.
It is recommended that all individuals exercise regularly for optimum health. Several studies show how beneficial regular exercise really is:
According to the Centers for Disease Control and Prevention (CDC), 68% of adults in the United States of America are overweight or obese. A physical therapist is the right individual to prescribe a structured exercise program to overweight individuals. In fact, if there was a pill that could solve most ailments - high blood pressure, diabetes, heart disease, obesity, it would, quite simply, be called: EXERCISE.
It is recommended that all individuals exercise regularly for optimum health. Several studies show how beneficial regular exercise really is:
- A 2008 study published in Physical Therapy Journal found that when people with type 2 diabetes participated in “aerobic exercise and high-force eccentric resistance exercise”, it helped with glucose control, body fat control, and physical performance.
- A 2009 study published in the Journal of Strength Conditioning demonstrated that exercise was effective for improving bone health in individuals with osteoporosis, a disease that affects more than 200 million people worldwide.
- Did you know that exercise seemed to be one of the few remedies that helped reduce pain for low back pain sufferers? A 2009 study in Spine Journal summarized 20 different clinical trials. It seemed that while many other prevention methods failed, exercise not only helped prevent pain, but also prevent back pain-related loss of workdays.
Exercises For Strengthening Joints and Bones
13/11/10 08:57
Joint pain and arthritis are two common complaints for elders. Many medications claim to help ease these conditions, but there is an alternative. Exercise not only strengthens your bones and joints, it also keeps your heart and other parts of your body in tip top shape!
Here are some basic exercise moves to try:
1. Walking: This is the best way of stretching your body while burning calories. It’s a great cardio workout and it’s easy on your knees.
2. Riding a bike: While this exercise is a great calorie burner, it isn’t the best for people with knee problems. Bicycling can be a big strain on the knees so use caution if you have any knee pain.
3. Aerobics: This is one of the best exercise plans to prevent osteoporosis. Aerobics strengthens bones, whether it’s a step class or playing a game of basketball.
4. Dancing: Take a dance class if it’s something you enjoy! Not only will it burn mega calories, it will also help your joints and bones. Dancing provides full range of motion for the arms and legs. Your abdominal muscles will also benefit from this workout.
Here are some basic exercise moves to try:
1. Walking: This is the best way of stretching your body while burning calories. It’s a great cardio workout and it’s easy on your knees.
2. Riding a bike: While this exercise is a great calorie burner, it isn’t the best for people with knee problems. Bicycling can be a big strain on the knees so use caution if you have any knee pain.
3. Aerobics: This is one of the best exercise plans to prevent osteoporosis. Aerobics strengthens bones, whether it’s a step class or playing a game of basketball.
4. Dancing: Take a dance class if it’s something you enjoy! Not only will it burn mega calories, it will also help your joints and bones. Dancing provides full range of motion for the arms and legs. Your abdominal muscles will also benefit from this workout.
Strength Training to Prevent Osteoporosis
02/11/10 09:18
People diagnosed with Osteoporosis often are under the impression that exercise or any strenuous activity can worsen their condition. That is 100% a myth! Weight bearing exercise, using 3-5 lb. dumbbells actually helps your bones. Depending on the severity, your physical therapist can give you exercises and methods for every day activities, such as learning how to lift and twist without putting pressure on your back and spine.
* For more information and complete article:
http://www.everydayhealth.com/osteoporosis/physical-therapy-for-osteoporosis.aspx
* For more information and complete article:
http://www.everydayhealth.com/osteoporosis/physical-therapy-for-osteoporosis.aspx