Do you know someone who has osteoporosis? Out of the 200 million people affected by osteoporosis worldwide, approximately 2 million are Canadians. Osteoporosis is a condition characterized by weakened bones and an increased risk of fractures. While medical treatments are essential in managing osteoporosis, exercise plays a crucial and often underappreciated role in both prevention and treatment. Before diving into the role of exercise, it’s important to understand what osteoporosis is. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone. As bone density decreases this makes the bones more fragile and susceptible to fractures. Place your hands on your spine, hips and wrist. These are the most common sites for osteoporosis-related fractures. Why exercise? Increases Bone Density: Weight-bearing exercises, such as walking, jogging, and resistance training, stimulate bone formation and help maintain bone density. This is crucial for individuals with osteoporosis, as higher bone density reduces the risk of fractures. Improves Balance and Coordination: Falls are a major concern for individuals with osteoporosis. Exercises that enhance balance and coordination, such as tai chi and yoga, can significantly reduce the risk of falls and subsequent fractures. Strengthens Muscles: Strong muscles support and protect bones. Resistance training and strength exercises increase muscle mass, which helps stabilize joints and improve overall physical function. Enhances Posture and Alignment: Osteoporosis can lead to a stooped posture and spinal deformities. Exercise programs that focus on mobility can improve posture and spinal alignment, reducing the risk of compression fractures in the spine. Boosts Overall Health: Regular physical activity has numerous health benefits, including improved cardiovascular health, enhanced mood, and better weight management. These factors contribute to a better quality of life for individuals with osteoporosis. Okay Lisa. Now what should I be doing? Not all exercises are suitable for individuals with osteoporosis. It’s important to choose activities that are safe and effective. Here are some recommended types of exercise: Weight-Bearing Exercises: These include activities where you move against gravity while staying upright. Examples are walking, hiking, dancing, and stair climbing. These exercises help build and maintain bone density. 📍 The catch: to receive benefit for a specific area of the body, you must add load to it (e.g., squats will not impact wrist bone health as there is no load on the wrists in squats). Strength Training: Using free weights, resistance bands, or weight machines can increase muscle strength and bone density. Aim to work all major muscle groups. Balance and Flexibility Exercises: Activities like tai chi, yoga, and Pilates improve balance, flexibility, and core strength. These exercises can help prevent falls by improving your balance. Low-Impact Aerobics: Swimming and cycling are excellent options for cardiovascular health without putting excessive stress on the bones. 🔎 If you have osteoporosis, consider:
And for more evidence based guidelines, check out the University of Waterloo’s Too Fit To Fracture Exercise and Physical Activity Recommendations for Individuals with Osteoporosis handout. It covers more great points to keep your bones strong! Grab your copy in The MedFit Movement Studio and check out all the other free resources that are just for you! Exercise effectively manages osteoporosis by improving bone density, muscle strength, and reducing fracture risk.
Just another reason to keep moving my friends! Stay well and happy moving, Lisa P.S., There is less than a week to the start of the Everyday Yoga Summer Series, a 10 week program of prerecorded yoga classes which are released every Thursday in July and August. This Series is a fabulous bridge for your yoga practice into the Fall. AND it is all virtual so no matter where you are, you can practice with me, any time!
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It's hard to believe that the first day of summer is this coming Friday, June 21. ☀️ What do you have planned for this summer? Let's be honest. I don't want you to spend your time reading long emails today. I want you to step away from your device and start planning your summer activities. To help you with this, I've created a two-page printable that you can download and fill out. I don't want you to spend your time reading long emails today. I want you to step away from your device and start planning your summer activities. To help you with this, I've created a two-page printable that you can download and fill out. Remember, nothing works better than a plan. As the saying goes, "Failing to plan is planning to fail." So, download the printable from The MedFit Movement Studio, print it out, grab a pen, and start jotting down what’s on your physical activity bucket list for this summer. While you are there, check out all the other free resources I have in The Studio just for you too! Let's make this the best, most physically active summer yet! And if you are itching for something virtual and on demand. I've got you covered. The Everyday Yoga Summer Series is my answer to the summer! It is 10 weeks of prerecorded classes which are released every Thursday in July and August. This Series is a fabulous bridge for your yoga practice into the Fall. AND it is all virtual so no matter where you are, you can practice with me, any time! Stay well and happy moving, Lisa P.S., Close down the device. It's time to get moving this summer!! We’ve all heard it: the age-old mantra that hard work is the only path to success. Whether it’s through relentless training montages in movies or the constant grind culture glorified on social media, the message is clear—if it’s not tough, it won’t be effective. But what if I told you that this might not be entirely true? What if the key to achieving your fitness goals lies in quality over quantity? The Shift in My Training Approach When I started my career as a certified personal trainer, my programs were meticulously detailed. I provided clients with specific guidelines: exact numbers of sets, reps, and weights to use. The science of exercise was clear—certain protocols yielded specific results. And while I still believe in the importance of structured exercise, I’ve learned that there’s more to the story. In those early days, my clients often took my prescriptive advice to heart. Some even went beyond my recommendations, thinking that more was better. More weight, more reps, more sessions per week. They believed that pushing themselves to the limit was the surest way to see progress. But here’s the kicker--this approach often backfired. More Isn’t Always Better Let me share a story with you. One of my clients, let’s call him John, was determined to build muscular strength. He followed my program religiously but soon started adding extra sets and increasing weights on his own. Despite my warnings, John believed that doubling down on his workouts would speed up his progress. Initially, he saw some gains. But then, the inevitable happened—John began experiencing chronic pain and discomfort. His enthusiasm waned, and his once-invincible spirit faded. Eventually, the pain became too much, and he stopped exercising altogether. John’s story is a common one. Many people push themselves too hard, thinking that sheer volume will produce results. Instead, they end up overtraining, leading to injuries, burnout, and a negative relationship with exercise. The Power of Quality So, what’s the solution? It comes down to quality over quantity. Quality of movement, to be precise. When I work with clients now, I focus on how they feel during each exercise. I ask them to tune into their bodies. Can they sense their arm bone moving in the shoulder socket? Do they feel the connection between one movement and another part of their body? This awareness brings a level of quality to their movements that sheer repetition never could. The Science Backs It Up Exercise science tells us that we need a certain level of load—sometimes called overload—to stimulate our bodies to change. However, if those movements lack quality, we’re essentially teaching our bodies to move poorly. Poor movement patterns can lead to irritations, tightness, and pain. By emphasizing quality, we’re not just moving our bodies; we’re teaching them to move well. This reduces the risk of injury and makes exercise more enjoyable, increasing the likelihood that we’ll stick with it. Finding the Balance To be clear, I’m not suggesting we abandon structured exercise. We do need to challenge our bodies to elicit change. But the key is to combine that challenge with mindful, high-quality movements. Consider your own routine. Are you just logging minutes, reps, and sets? Or are you moving with purpose and precision? Quality movement isn’t about doing as many reps as possible; it’s about doing each rep well. As you continue on your fitness journey, remember that harder isn’t always better. Instead, strive for quality in every movement. Tune into your body, move with intention, and embrace the idea that sometimes, less is more. Are you keen to learn how to move with precision and quality? Two ways I can help: 1. Movement Momentum, my one-on-one program, is tailored just for YOU. Two (2) spots are open this June. Are you in? You can read more about the Movement Momentum program here. 2. Take Your Walking to the Next Level: Intro to Nordic Walking is starting on June 12! We are 2/3 full and it would be great to help you perfect a quality walking pattern...with poles! When you prioritize quality, you’ll find that you can achieve your goals more effectively—and enjoy the process along the way. So, next time you’re tempted to push harder, take a moment to consider: Are you moving with quality? Because that’s where the true magic happens. Stay well and happy moving, Lisa |
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October 2024
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