Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

Thursday, September 27, 2018

Fighting Ageism on a Hiking Trail

At Great Basin National Park, a couple discovers possibilities are as important as goals

Credit: Compliments of Donna Trump
By Donna Trump for Next Avenue

This is a story about me, a woman of a certain age, gray-haired and a little thick through the middle who, a few summers ago, asked a much younger, positively lithe national park guide …well, I asked her a question I didn’t really want answered. At least not the way the guide answered it.

The park was Great Basin National Park in far eastern Nevada, just over the Utah line. I was nearly overwhelmed with the remarkably remote beauty of the region. It is located in a huge geographic basin — spanning from the Wasatch Mountains in Utah to the Sierra Nevada in California, which, according to the National Park Service, is a “200,000 square mile area that drains internally. All precipitation in the region evaporates, sinks underground or flows into lakes (mostly saline). Creeks, streams, or rivers find no outlet to either the Gulf of Mexico or the Pacific Ocean.”

Anyway, the question I asked was this: “Do you think I can do the Wheeler Peak hike?” And the answer I got was, without hesitation, “No.”

“Is it technical? Is that why? Is it very long?” I asked.

“No, it’s not technical or very long, but there’s the altitude. It’s 3,000 feet of elevation gained in four miles — most of the gain at the end,” she said. “No, I just don’t think you could.”

Wheeler Peak summits at something over 13,000 feet. The only reason I even considered it possible ws that my husband and I would drive up to the trailhead at 10,000 feet.

“Did you tell her you bike 50 to 60 miles a week?” my husband asked, firmly in my camp. But by now I was miffed, feeling subject to ageism and determined to prove the guide wrong.


A Scheme for Summiting Success

The next morning, after picking up lunch and driving up to the start of the hike, my husband and I imagined coming back to the ranger station later in the day with tales of summiting the great Wheeler Peak.

The trail started out in a slight descent, which when you think of it is not a good thing: a “minus” in the “elevation gained” column. Then for two miles, it climbed pretty gradually, through alpine meadows and past pristine lakes.

Because my husband is a wonderful man, we followed a scheme for summiting success: 10 minutes hike, five minutes rest, even when the hiking was easy. What couldn’t be accomplished with 10 minutes of walking and five minutes of resting? Although when we rested, flies buzzed about and their drone reminded me we forgot the EpiPen my husband uses for bee stings.

We also forgot the map.


Negotiating a Rocky Trail

As we approached the tree line, we encountered our first patch of rock trail — pretty big stones making up the whole pathway.

“Scree!” I shouted with glee. (I have a thing for certain words, and this one means loose rocks covering a trail.) By contrast, on the way down, when it seemed we’d never return to a trail that was not pure, continuous rock underfoot, we’d navigated yet another switchback corner when my husband, somewhat uncharacteristically, muttered, “More damn rocks.”

In fact, on several occasions on the way up, I considered how this was all going to go coming down. The last time I descended such a steep, rocky trail I’d made good use of some hiking sticks. Which I hadn’t brought along. But we were still going up, right?

At one point, I swore I heard a rattlesnake.

A few hikers passed us, coming down as we ascended — one before the trees disappeared, telling us we had completed just short of half of the hike, and another when the trail had turned entirely to rock and the summit was intermittently visible.

“All you’ve got left is this bunch of rocks here — oh, and the next one too, but then there’s only one more hump to the top,” said the last hiker.


A Kind of Epiphany

We went a couple more feet — in my case, literally on hands and knees, and now resting every five minutes because, good Lord, it was hard to breathe — before I came to a kind of epiphany.

“I don’t think I can do it,” I said.

It absolutely surprised me: at a certain point in time that day, I really thought I could.

“Last 15 minutes kind of rough?” my husband asked, more than kindly. In truth, he was breathing hard, too.

“Try hour,” I said. An hour in which I more or less constantly imagined precipitous falls, sprained ankles and heart attacks. Emergency rescues. Pain. It was actually a variety of pure terror, overall.

“How about lunch?” said the fine man who is my husband. “Good idea,” I said. So we sat, and stared up for a while. But then, eating peanut butter and jelly sandwiches, we looked down, and around.


Imagining the Possibilities

It’s not always necessary, is it, to reach the imagined goal? Doesn’t failure, in some respects, increase possibility?

After lunch, I patted the rocks in acquiescent defeat and my husband and I started down. It took nearly as long to descend as ascend. When we got back to the ranch and looked over the map, my husband proclaimed we’d made it to within about a half-mile of the summit — only an eighth of the distance of the whole hike — but a distance in which we’d have to have ascended perhaps a quarter of the mountain’s elevation gain.

And, no, we didn’t go back and tell the park guide she’d been correct. Instead, we had dinner and sat in the hot tub, imagining a next time. A next time we were quite certain would never happen. A next time that, even so, was forever and irrefutably possible.



Donna Trump’s work has been published in december magazine (forthcoming in November 2018), Ploughshares and Mid-American Review, among others. She has received several Pushcart Prize nominations. Honors include a Loft Mentorship, mentorship with Benjamin Percy, a MN Emerging Writer grant and the selection of her story “Portage” by judge Anne Tyler for first prize in a 2018 contest sponsored by December.

Thursday, September 6, 2018

The Creative Art of Quilting

Quilts by Marijke Vroomen Durning
This art form is good for your health, helps you stay connected and provides purpose


By
Marijke Vroomen Durning

If you’re among the 7 to 10 million quilters in the United States, you likely already know how quilting can have a positive impact on your life. Studies have shown crafting can have a healing effect on the mind, but did you know the art of quilting may help restore or maintain your health?

Quilting Offers a Sense of Belonging 

With families and friends spread out across the country, it’s easy to feel disconnected. Unlike many other crafts, quilting can provide the sense of community that has been lost. A few generations ago, women held quilting bees to gather and work on quilts. Today’s equivalent is the quilting guild, where quilters gather to learn about quilting, share creations, work on community projects and reach out to other quilters who need support.

Bonnie Wright, a retired occupational therapy assistant, found this support when quilting helped her adapt to her new home. After moving to Mount Cobb, Pa., following her husband’s death, Wright sought out and joined a guild, so she could meet people. There she met a woman who held smaller meetings in her home. “It’s what I needed,” Wright said. “With this group, I feel like I made the friendships I needed so badly.”

Dana Howell, program director of the occupational therapy department at Eastern Kentucky University, had a similar experience after moving to Seattle and then going through a bad break-up. “I was in a really rough spot, so I started taking a quilting class through a local community college in 1996. To this day, that was one of the most supportive groups of women I have ever been involved with,” she said.

Howell went on to write a paper about the restorative qualities of quilting, which was published in the Journal of Occupational Science in 2000.

Restoring Health

Ricky Tims, a world-renowned quilter, quilt teacher, and designer who lives in La Veta, Colo., underwent quadruple bypass surgery 18 years ago. While he doesn’t credit quilting for his overall recovery, it did play a role. A week after Tims returned home, he was bored, but his activities were limited.


Credit: Compliments of Marijke Vroomen Durning
“I couldn’t lift anything heavier than a 5-pound sack of sugar,” he explained. “I wanted to do what I loved, and that was quilting.” Tims began making a quilt to commemorate his surgery. “I just wanted to get back into the game. It allowed me to stay active and motivated, and that is good mental medicine,” he noted.

Quilting can help patients regain mobility, particularly if they have had a neurological deficit from a stroke or brain injury, said Howell. “There are multiple studies to show that actually performing a task is much better than simulating it,” she added. You can have a patient picking fabric and reaching for it with her or his dominant arm, she explained. “Even if they don’t have the motor control to actually quilt at that moment, we can do lots of things to engage them in the quilting process.”

Tims adds that quilting can help people get through difficult or trying times. For example, when his father was ill, his quilt work helped him get through those days. “Sometimes quilting is a way to manage a crisis situation that may not be one’s own health, but someone close, and this includes the loss of a loved one,” said Tims.

Wright experienced this as well when her husband was undergoing treatment for cancer. “The only way I got through that was with quilting. I would sit with him in the hospital, or when he was having chemotherapy, and I would always have some quilting with me. It would give me something to focus on so I wouldn’t see he was miserable,” she said.

Howell’s paper explains why quilting can have this effect. The personal meaning behind a quilt’s creation, the rituals, the repetitive actions involved in the sewing and the attention the quilt assembly requires all result in a meditative quality, and this can make time pass quickly.

“Each aspect of quilting is unique and novel, and requires efficient attention and other cognitive abilities,” Howell wrote. “This challenge of performing each unique aspect of the project is characterized by focus, intention, and precision, and is praised as restorative by some quilters.”

Improving Mental Health and Decreasing Isolation


Credit: Compliments of Marijke Vroomen
Twelve years ago, Michelle Napoli, an art therapist and mental health counselor in Massachusetts, founded the Survivor Quilt Project. Napoli is a trauma specialist who uses quilting to help incest survivors. Trauma overwhelms the normal processing system, she explained, so survivors may be unable to talk about what happened. However, art therapy can help them identify things when words can’t. “You symbolize how you understand something before you can find the words,” she said.

In projects such as Napoli’s, community quilting projects allow quilters to interact with others while they create. “It’s with the support of other people and when you make the quilt, the conversations can decrease the isolation and confusion you may feel,” she explained.


Wright experienced this in her work, too. “There was one psychiatric facility where the patients and I made several quilts and hung them in the gym,” she said. “It was very satisfying for them to see their work there.” In another program, the women in Wright’s group were tired of the traditional arts and crafts programs, but many wanted to learn how to sew. It was a good problem-solving activity for them as they learned how to pick fabric, decide on the colors, use a sewing machine and work as a group, she said.

“A lot of them had low self-esteem and no hobbies,” Wright said. “Why teach them something in the hospital if they can’t carry it over when they go home?”

Quilting as We Age

Quilting is a physical activity, and as our bodies change, so do our abilities. But crafters are often motivated to stay as healthy as possible so they can continue their art for as long as possible.

“A lot of us have had cataracts removed so we can see and quilt more,” Wright said. “I told my eye doctor, ‘I can’t see the thread and needle, you have to fix this.’ So he said that it was because I had cataracts and I needed new lenses.”

Getting older doesn’t mean quilters can’t learn new tricks. Arthritic fingers can make it hard to hand quilt, but then it’s time to learn how to machine quilt or even to use a long-arm machine, like Wright did.

Learning new skills is a fun way to keep the mind and body sharp. You can take up more complex patterns or different skills as you want or as your body dictates.

“Quilting gives you the opportunity to learn something at your own pace,” Wright said. “It’s not something you have to learn all at once.”


© Next Avenue - 2018. All rights reserved.

 

Thursday, August 16, 2018

Try Tai Chi for Balance and Fall Prevention

Villa Gardens Residents Practice Tai Chi
By Debbie L. Miller

Patricia Bethke Bing, 75, a retired community organizer in Knoxville, Tenn., has been practicing Tai chi for approximately 20 years. She practices three days a week, for 40 minutes, with a group of people around her age.

“I decided to do Tai chi for the health benefits, both mental and physical. I have no specific health issues, but I was looking to keep my good health and improve my leg strength,” said Bing. “Tai chi practice helps me to maintain my good balance, strength, and flexibility.”

Tai chi, also known as Tai chi chuan, is a Chinese martial art performed with slow, controlled postures and movements. Enthusiasts practice it for defense or health, or both.

Tai Chi Is Helpful for Balance

Recently, several studies have addressed the benefits of Tai chi for older adults. A 2014 analysis of research on Tai chi and balance, “Improvement of balance control and flexibility in the elderly Tai Chi Chuan (TCC) practitioners” in the Archives of Gerontology and Geriatrics concluded that “TCC practice was beneficial to improve the balance control ability and flexibility of older adults, which may be the reason for preventing falls.”

Peter M. Wayne, associate professor of medicine, Harvard Medical School, and director of research at the Osher Center for Integrative Medicine at Brigham and Women’s Hospital and Harvard Medical School, has been studying the health effects of Tai chi for 18 years and practicing it for 40.


“Across multiple studies, Tai chi appears to reduce risk of falling by 20 to 45 percent and is considered one of the best exercises available for ambulatory older adults with balance concerns,” Wayne explained.

Falling: A Serious Risk for Older Adults

Falls are the leading cause of accidental death among people age 65 and older. “In an effort to find ways to prevent falls among older adults, researchers have been investigating specific exercises, like Tai chi, that target both the physical and cognitive fundamentals of mobility,” said Brad Manor, director of Mobility and Brain Function Lab at the Institute for Aging Research at Hebrew Senior Life and assistant professor of medicine at Harvard Medical School.


Credit: Michael Miller
“We and others have shown that regular Tai chi practice aids the muscular system, movement coordination, balance, and even higher-level cognitive skills such as complex reaction time and problem solving,” Manor said, “which together enable us to move throughout our environment and complete our daily activities safely without falling.”

Many factors work together to prevent falling, including balance and stability. “Unfortunately, even falls that don’t result in injury or death often have a very real and significant negative impact on quality of life,” Manor said. The result? A cycle of fear and risk of future falls. “These falls often lead to fear of falling, reduced physical activity, depression and lack of social engagement — all of which, in turn, increase the risk of suffering another fall.”

Biomechanics (how we measure and control our movement, how it changes with age and how movement relates to balance) is an important factor in the balance/fall equation.

“Our balance control system is incredibly complex and, with aging, there is a decline in sensory and muscle function,” Manor said. Tai chi helps with the ability to maintain balance, especially when we’re doing more than one thing at the same time (dual tasking), a skill which also decreases as we age.

Research Confirms the Benefits of Tai Chi

The National Center for Complementary and Integrative Health (NCCIH), part of the government’s National Institutes of Health, summarized the benefits of Tai chi and concluded that “Practicing tai chi may help to improve balance and stability in older people.”

At Beacon Hill, a residential living community in Lombard, Ill., one of the residents leads an hour-long Tai chi class two days a week. “During the class, residents, who are between 62 and 93 years of age, sit or stand, depending on what feels most comfortable,” said Marc H. Raben, director of lifestyle at Beacon Hill.

Tai chi’s benefits go beyond the physical. “It is highly spiritual and also helps with focusing and calming the mind, as well as with balance,” Raben added. Several studies have shown tai chi to be helpful for those suffering from depression, hypertension, arthritis and fibromyalgia.

“Tai chi helps me mentally, as one must concentrate on the moves and the sequence in order to get the full benefit,” Bing explained. “I find the practice calming and centering, and it helps me emotionally. Tai chi is a pause from daily stresses and a safe comfortable place to be quiet.”


© Next Avenue - 2018. All rights reserved.

Thursday, August 18, 2016

Bringing The Olympics Home to Sunny View

By Alicia Estrada, wellness coordinator for Sunny View Retirement Community



As the wellness coordinator for Sunny View Retirement Community, part of my job is to encourage residents to be as physically independent as possible. This means taking a creative and innovative approach to life enrichment planning that encourages residents with different levels of independence and lifestyle preferences.

The Olympics couldn’t have come at a better time! This was the perfect moment to introduce a fun program that would challenge both residents and staff, without feeling too much like “exercise.” It was perfect! Why not bring the Olympics to Sunny View?

The day of the Games started off with opening ceremonies, including an inspiring speech from resident and 1996 Olympics torch bearer Gloria Burns. And then the games began! Residents and staff participated in a variety of competitions including golf, bowling, shooting hoops, croquet, bean bag toss and ping pong.

What many people do not realize is that you don’t need to be in the gym every day to stay strong and healthy. Often activities that we love and enjoy doing are the best types of exercise because they are the easiest things to incorporate into our routine. 

The games also challenged our balance: a complicated function that forces us to involve different body systems including sensory, vestibular, and proprioceptors. One of the things that we try to address in our wellness program at Sunny View is “fall prevention,” so sports that use balance and stretching are particularly helpful.

Hosting a Senior Olympics at Sunny View was a great way to make our community aware of how important it is to stay physically active. Many residents approached me after the event and asked about starting a regular exercise program and both residents and staff have not stopped talking about how much fun they had.

A big thank you to all our Sunny View team members and volunteers from Hands On Bay Area (HOBA) and Walmart who helped to make this event a success. We couldn’t have done it without you!

Looking forward to the 2017 Games already!


Thursday, February 25, 2016

8 Secrets of People Who Exercise Regularly


By Linda Melone, CSCS for Next Avenue


Credit: Thinkstock

I began working out 35 years ago, at the tender age of 21, and have never stopped. During that time, I’ve seen leg warmers come and (thankfully) go; tried Pilates, cycling and yoga and worked as a personal trainer for 15 of those years.

I don’t recall taking more than a week off at any given time. Exercise has simply become something I do, as much as showering and brushing my teeth. I don’t think about it, I just do it.

But when I began training clients in 1995, I quickly noticed a trend: Most people quit exercising within months of starting. They’d lose their motivation for one reason or another and it was over. The American College of Sports Medicine (ACSM) backs up my observation: 25 to 35 percent of adult exercisers stop working out within two to five months of starting.

So I asked several top trainers and other people who exercise regularly how they’ve kept going through the years and what advice they could offer others. Here are our tips, starting with my personal favorite. I hope they’ll help you stick to your workouts for years to come.

1. Get exercise done first


By that I mean: exercise first thing in the morning. My early morning clients were always the most consistent and dedicated. You’ll have too many excuses to skip working out by the end of the day and you’ll likely be fatigued by then. At 6 a.m., the phone isn’t ringing yet.

2. See the glass as half full
Take the focus off what you lose by exercising (like maybe your couch potato time) and look at all the things you gain, says Tom Holland, Ironman triathlete and author of Beat the Gym. “You can get discouraged by setting unrealistic expectations, such as quick weight-loss goals, for example. But mood boost, gaining functional strength [the type that enables you to perform everyday tasks with ease] and easing pain [studies show that exercises help ease joint pain] can be great motivators.”

3. Make do with the time you have

Don’t wait to have a free hour. “Short workouts and staying active throughout the day count towards calorie burning,” says Holland. “Truly fit people move around all day long. I’ll do a set of push-ups or squats during the day when I get a minute. It all adds up.” Calorie-burning known as NEAT (Non-Exercise Activity Thermogenesis) refers to calories you burn doing small activities during the day. Fidgeting, getting up and down for water or to use the bathroom all count towards weight maintenance.

4. Get out

“I think it’s important to get out of the house,” says Richard Moore, 57, a 40+ year veteran of weight training and gym member, and president of Coldwell Banker Platinum Properties, Irvine, Calif. “I have equipment at home, but find it hard to get motivated.”

Moore hits the gym at 5 a.m. most days and does a 35-mile bike ride with a friend Sunday mornings. “It’s a bit of an obsession. I can’t imagine myself not doing lifting weights,” Moore adds.

His best tip? Take out your workout clothes the night before so you don’t have to think about what to wear when you get up. It could be the difference between working out and going back to bed.

5. Imagine the future


Picture yourself years from now, says Mark Nutting, 58, co-owner of Jiva Fitness, Easton, Pa. “When you reach 50 years old, you potentially have another 50 in front of you. Ask yourself: What are those years going to look like? Will they be filled with new activities that challenge you and keep you engaged in life or will they be years of disability, walkers and caretakers?” If you envision the former, you’ll be sure to keep up your fitness. Adds Nutting: “Ask yourself, ‘What would happen if I stopped?'”

6. Keep up appearances

Both Moore and Nutting admit that vanity also keeps them going. “You not only look better, but working out increases your self-confidence and makes you feel better about yourself,” says Moore. Nutting agrees: “It’s our pride in ourselves. Vanity is not a bad thing. I own it.”

7. Cut yourself slack


Mix in easier workouts along with tough ones. “I used to hate running,” admits Alison Heiling, fitness and motivation coach for AcaciaTv. “But I’ve been doing it regularly for nearly 10 years now.” Her secret: “I always have at least one workout each week at an effort, intensity and duration I enjoy. Pushing hard for progress is great, but who cares if you’re feeling overworked all the time?” It’s about balance.

8. Expect your motivations to shift over time

“As someone in her 50s, I can tell you that my inspiration has changed over the years,” says Lisa Wheeler, star of the Weight Watchers: 7 Day Tone & Burn DVD. “I adapt to what excites me now. As long as I am staying physical, paying attention to my mobility and stability and finding the joy of movement, I am good to go!”

Whatever brings you joy and helps you build community with your fellow exercisers is what will keep you coming back, she adds.

In the end, exercise is a matter of finding pleasure either within the activity itself or realizing the benefits to your body and mind. The best way to avoid starting over? Don’t ever stop.



© Twin Cities Public Television - 2016. All rights reserved.



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Thursday, April 16, 2015

Stretches and Exercises for Tired, Achy Legs

4 ways to ease leg and knee pain caused by overdoing it
By Linda Melone for Next Avenue
ease-your-aching-legs.jpg
Thinkstock

Whether you took a longer walk than usual, tried a new exercise or simply spent all day on your feet, achy legs can make your whole body hurt.
If the achiness stems from exercise, blame it on micro-tears in the muscle cells themselves, says Irv Rubenstein, an exercise physiologist and founder of S.T.E.P.S., in Nashville, Tenn. The little tears spark an inflammatory process that’s necessary for healing. “It occurs and enables proper reconstruction of the damaged tissue,” Rubenstein says.
Another cause of achy legs and knees is the normal aging process. We experience changes in connective tissue (cartilage), which can cause tightness, according to John Fenger, manager of outpatient rehabilitation at Orange Coast Memorial Medical Center in Fountain Valley, Calif.

However, if your legs cramp up when you’re walking down the street for no obvious reason, it’s time to schedule a doctor’s appointment, Fenger says. “The pain may be due to an occlusion (blockage) or it may be neurological,” he notes.
For normal aches and tightness, simple stretches and specific exercises can help you ease back to your normal routine sooner.
Here are four ways you can help ease leg aches and pains:
1. Try hair of the dog. Perform a lower intensity, lower volume (reps, sets) version of the activity that made you sore, suggests Rubenstein. If you usually walk vigorously, slow down your pace and cut down the distance. If your soreness is due to lifting weights, cut the weight or do the move without weight and go with fewer sets and repetitions.
In addition, extend your warm-up, suggests Rubenstein, since muscles are not just sore but stiff.

“This way, you can be sure you’re pushing blood (and its accompaniment, oxygen) into muscles to speed healing,” he says, while helping the lymphatic system remove the "damaged" tissue and toxins.
2. Break up your workouts throughout the day. To strengthen legs and ease knee pain, try intermittent squats. “Recent studies show that performing squats may be beneficial to knees when done in small increments during the day, but not when sets are done one after the other,” says Fenger.
For example, instead of performing a set of 15 reps followed by a second set, do one set and then another four hours later and so on during the day to stave off pain without wearing down the knee joint.

Sequential sets may lead to the breakdown of the integrity of the knee cartilage. “Each set causes further breakdown," explains Fenger. "But this does not happen if you allow a rest period in between.”
3. Do tai chi or yoga. A number of studies show the benefits of tai chi on pain relief, including when the pain stems from fibromyalgia, osteoarthritis and low back pain.

“This gentle martial art includes many movement patterns and benefits people with leg pain and fatigue,” says Fenger, who also recommends modified and gentle styles of yoga. Qualified tai chi instructors may be found online at AmericanTaiChi.net, or check Amazon for DVDs for guidance. (Always tell your tai chi or yoga instructor if you are in pain, and ask for modified moves if necessary.)
4. Stretch. Stretches allow for better post-exercise mobility and ease of getting around. “And they may help you feel better,” Rubenstein says. Stretches for specific, common achy muscles include:
Calf stretch:
  • Stand behind a chair and hold your hands on the back for balance.
  • Stand on your toes and hold the position for a few seconds then lower your heels back to the ground. Repeat several times. Avoid overstretching.
Quadriceps stretch (front of thighs):
  • Stand on one leg and raise the other leg off the floor, bending at the knee.
  • Gently pull your foot with the opposite hand and bring your foot close to your buttock.
  • Hold onto a wall or a chair for balance. Hold 20 to 30 seconds and repeat with the other leg.
Hamstring stretch (backs of thighs):
  • Sit on the ground and bend one leg, resting the foot of the bent leg on the inside of the opposite outstretched one.
  • Bend at the waist and stretch forward, reaching the toes on the outstretched leg. Hold for 20 to 30 seconds and repeat on the other leg. Move slowly and gently; avoid bouncing.
Hip flexors (front of thighs, often responsible for low back tightness):
  • Stand facing a bench approximately a leg’s length away; place right foot on the bench.
  • Slowly lunge forward by bending the right leg to a lunge position, keep hands on hips and chest high while maintaining a straight left leg with heel on the ground. As you lean forward into the stretch you should feel a slight pull in your left hip flexor (just below the hip bone). Hold 20 to 30 seconds and switch legs.
Back pain stretch (this extended stretch takes gravity out of play, allowing back muscles to relax):
  • Lie on your back, legs up and over a chair with knees bent at 90 degrees with arms straight out from the shoulders with palms up; relax and feel the body and low back settle into floor (do not force). Hold five minutes.


Copyright© 2014 Next Avenue, a division of Twin Cities Public Television, Inc.

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Wednesday, February 25, 2015

7 Easy Ways to Build Strong Bones

7 Easy Ways to Build Strong Bones

Jump 10 times, crush some cans and other tips to boost bone density

By Linda Melone for Next Avenue

7-easy-ways-to-build-strong-bones.jpg
Thinkstock


Bone building reaches a peak during adolescence but then slows after age 25. In addition to this natural bone loss, we’re less likely to perform high-impact, bone-stimulating exercises (such as jumping) after age 50. This adds up to an increased risk of osteoporosis and bone breaks and fractures.
Fortunately, you can build stronger bones at any age.


A recent study published in the American Journal of Health Promotion shows that people who jumped 10 times twice daily increased bone density by .5 percent compared with those who didn't and lost about 1.3 percent. (Note: the study did not include women with osteoporosis; jumping is not recommended in cases of weak bones.)
Experts offer these seven easy tips for men and women to keep bones strong throughout their lives:
1. Snack on yogurt and other calcium-rich foods. Including yogurt, cottage cheese and other low-fat dairy foods adds bone-strengthening calcium to your diet. “In addition to dairy products, choose fish with bones such as salmon, sardines or whitebait,” says registered dietitian Laura Jeffers.


For additional benefits, serve these foods with a side of dark leafy green vegetables or broccoli, which also contain calcium. Other bone-building snacks include almonds, dried figs, calcium-fortified tofu and, if you prefer non-dairy, soy milk.
2. Take a hike. Try to engage in at least 30 minutes of exercise every day, by jogging, brisk walking or aerobics — at whatever level of ability, says Susan Randall, of the National Osteoporosis Foundation (NOF). “As you build stamina, increase the duration and intensity of your exercise,” she says.


To see real improvements in bone density, you need to push your intensity, says Cleveland Clinic physical therapist Maribeth Gibbon. “Increasing your pace for short intervals or going up and down hills will place appropriate forces on your bones.”


Alternate higher-intensity exercises two to three days a week with lower-intensity activities four to five days a week for best results.
3. Lift weights. “All women begin to lose bone mass after menopause,” says Randall, “so the stronger the muscle and the stronger the bone mass before menopause, the better.” Men should lift weights, too.


Resistance exercise requires muscular strength, which improves muscle mass and strengthens and supports bone. Examples of resistance training tools include free weights, wrist weights, weighted vests, exercise bands and resistance machines found at gyms and health clubs. Strive for two to three resistance training workouts a week.
4. Consider a supplement. Your calcium needs increase with age, making it a challenge to take in enough calcium through food alone. The U.S. recommended daily allowance for calcium is 1,000 mg a day during your 20s, 30s and 40s.


After menopause, most women need 1,000 to 1,500 mg a day unless they take hormone therapy, says Jeffers. Men between 50 and 70 years old need 1,000 mg a day; men over 70 need 1,200 mg.


“And since your body absorbs only 500 mg of calcium at a time, divide your dosages out over the course of the day,” Jeffers says. Check with your doctor before starting supplements to find out what amount is right for you.
5. Take a daily “D.” To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D daily, says Dr. Andrea Sikon of Cleveland Clinic. “Combined calcium-vitamin D pills usually do not meet this requirement. And most of us who live north of Atlanta do not get enough vitamin D the old-fashioned way — from the sun. Taking a vitamin D supplement ensures you meet your daily needs.”


Even if you take medications such as bisphosphonates (e.g. Fosamax), you still need vitamin D and calcium as building blocks, says Sikon.
6. Stomp your feet. Similar to the noted benefits of jumping for bone density, simply stomping your feet can also help increase bone density in your hips, says Gibbon.


“Do four stomps on each foot twice a day with enough pressure to crush a can,” she says.


Make it a habit to stomp on cans before you toss them into the recycle bin.


Gibbon recommends performing exercise that is site-specific, meaning it must target the areas most prone to fracture: spine, hips and wrists. Push-ups and planks work the wrists and the NOF recommends these exercises to target the spine.
7. Stretch it out. Round out your workouts with stretching to help avoid a hunched-over posture down the road. “Posture, balance, flexibility, and spine strengthening exercises can help you with better alignment of your body now and in the future,” says Randall.


Lengthening tight muscles reduces back pain and promotes good spinal mechanics and posture, says Gibbon.


Muscles that are commonly tight include those you use to arch your back (spinal extensors); raise and rotate your shoulders (shoulder elevators and external rotators); lift your knees (hip flexors) and pull your feet toward your body (ankle dorsiflexor).


Perform stretches slowly and smoothly, “to a point of stretch, not pain,” Gibbon advises. For maximum benefit, do stretches once or twice a day, holding each stretch for 20 to 30 seconds.


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