Purchase Yoga for Better Bones at Amazon.com
By · CommentsI am pleased to announce that my new book on safe Yoga for osteoporosis, Yoga for Better Bones, is available for purchase at Amazon.com. The price is US$14.95.
You can learn more about Yoga for Better Bones at MelioGuide.com.
2012 New Year’s Better Health Resolution
By · CommentsAlthough I focus of the physical health of my clients through proper movement and exercise, I am also interested in their overall health and, in particular, how their nutrition affects their well being.
I came across this short (18 minute) video presentation by Dr Terry Wahls on her personal experience with nutrition as a means to heal her body and brain. I encourage you to look at it and maybe use it to establish your New Year’s resolution for 2012.
I wish you and your family a Happy New Year and look forward to working with you in 2012!
Women and Men: Exercise for Better Bones Program
Osteoporosis exercise program that strengthens bone, reduces fracture risk, improves balance and builds confidence.
MelioGuide Exercise for Better Bones Program for Women and Men
Are you taking too much calcium and too little Vitamin D?
I recently interviewed Kent MacLeod, owner of Ottawa-based NutriChem Compounding Pharmacy and Clinic, and asked him what he is seeing with his clients. Kent has a clinic and biomedical lab where they perform a complete diagnosis of your health. He has found that people are coming to NutriChem with too high a level of calcium (largely brought on by usage of calcium supplements) and inadequate levels of Vitamin D.
His comment about Vitamin D surprised me given the amount of news that Vitamin D has received of late. Kent points out an interesting fact I did not know: 25% of the population do not have a linear relationship between their Vitamin D intake and the level of Vitamin D in their bodies – meaning that these people need to take higher levels of Vitamin D to build up enough Vitamin D to affect bone building.
The concern with too much calcium has been brought forward by recent studies on its effect. More studies are now confirming that more calcium is not necessarily better for bone health. A large study from Sweden published in the British Medical Journal indicates an elevated level of calcium does not improve bone strength. Kent states that in many countries with lower osteoporosis levels than Canada and the United States, the people are not taking calcium supplements.
Kent sees a wide range of clients with a variety of health issues including osteoporosis, osteopenia and low bone density. Clients are tested at NutriChem’s Biomedical Laboratory for their nutritional and metabolic status and then given a health program appropriate for them.
Her eis my interview with Kent:
Health Professionals: Building Better Bones Online Course
Learn the Prevention, Treatment and Management of Osteoporosis.
MelioGuide Building Better Bone Online Course for Health Professionals
Women and Men: Exercise for Better Bones Program
Osteoporosis exercise program that strengthens bone, reduces fracture risk, improves balance and builds confidence.
MelioGuide Exercise for Better Bones Program for Women and Men
2011 Ottawa International Walking Festival
By · CommentsThe 4th annual Ottawa International Walking Festival is scheduled for the weekend of October 22nd and 23rd. It includes a wide range of walking events with various distances (5, 10, 15, 32 kilometre and a half and full marathon).
It sounds like a great event. Bring your most comfortable and supportive walking shoes. And if you are a Nordic Walker bring your poles.
I am a great fan of walking as a key part of your exercise program. I encourage many of my clients to incorporate walking into their day.
The Festival has a website with all of the information you need including registration.
Osteoporosis Treatment Today
By · CommentsMany of my clients who come to me for osteoporosis treatment frequently have to deal with other medical issues such as weight gain, quality of sleep, and overall fitness.
I discussed this issue (and specifically osteoporosis treatment and prevention) with Kent MacLeod, Clinical Pharmacist and owner of NutriChem Compounding Phramacy and Clinic.
Osteoporosis Treatment – In a Silo
Kent finds that many clients are subject to a “silo effect” when they visit their physician for their bone health. Physicians are busy and can spend only so much time with you. They may not be able to provide the level of health counseling they want and you need. As a result, they isolate and treat your bone health with one drug and another health issues with a different medication.
If their DEXA test shows a low bone density measure, their are frequently prescribed a bisphosphonate. Then they are prescribed a different prescription for their heart health and another different prescription for another medical condition. After awhile they are experiencing poly-pharmacy.
Instead Kent advocates an approach that is logical and scientific, and allows the client (and health professional) to make well informed health decisions.
If you are interested in learning more about NutriChem’s Biomedical laboratory testing services and design supplements, you can contact them at their website.
My Video Interview with Kent
Health Professionals: Building Better Bones Online Course
Learn the Prevention, Treatment and Management of Osteoporosis.
MelioGuide Building Better Bone Online Course for Health Professionals
Women and Men: Exercise for Better Bones Program
Osteoporosis exercise program that strengthens bone, reduces fracture risk, improves balance and builds confidence.
MelioGuide Exercise for Better Bones Program for Women and Men
Give Nordic Walking a Try!
By · Comments
Nordic Walkers
I encourage all of my clients to do daily physical activity. Walking is one exercise I frequently prescribe to my clients.
But lately I have been introducing Nordic Walking to many of my clients. If you are not familiar with Nordic Walking, I encourage you to check it out.
Much to my surprise, Nordic Walking has become more popular with my clients than I anticipated. I think there are several reasons why so many people like it.
- It encourages full body movement. Unlike traditional walking, Nordic Walking encourages movement in both your legs and arms. In fact your arms are very active participants in the walking movement.
- When you Nordic Walk you have two more contact points with the ground (as compared to traditional walking). This leads to more stability and reduces fall risk – a big confidence builder for clients with osteoporosis.
- I have clients that require an assistive device such as a cane. Many of them naturally dislike the use of a cane but are happy to use a fitness product like the Nordic Walkers.
- Finally, Nordic Walking can be a solo or social activity. Nordic Walking groups are springing up everywhere. Try one out!
Nordic Walkers
If you feel Nordic Walking is something you would like to try but need someone to get you started on the right foot (sorry for the pun), feel free to contact me. I can provide consultation for choice of poles and how to use the poles.
Physio Ball Size Recommendations
By · CommentsI frequently am asked my opinion on choice of physio ball – specifically physio ball size. In this blog I discuss the importance of selecting a burst-resistant ball and provide guidelines on how to decide the correct ball size.
Choosing a Burst Resistant Physio Ball for Osteoporosis Exercises
It is extremely important that the ball you get specifies “burst resistant”. This will ensure your safety. A number of Physio Balls on the market are not burst resistant standard and there is the risk that the ball could burst and collapse while you are using it.
The following sizing guidelines will help you to determine the ball size you will need.
| Your Height | Recommended Ball Height |
| 5′ | 45 cm |
| 5′ to 5′ 4″ | 55 cm |
| 5′ 5″ to 5′ 11″ | 65 cm |
| 6′ plus | 75 cm |
As a rule, when sitting on a ball with your knees bent and your feet directly under your knees, your thighs should be parallel to the floor.
Conclusion
Physio Ball Balance Exercise
The Physio Ball can be a very effective part of your osteoporosis exercise program – especially for the balance exercises. You need to make sure that you follow these rules:
- Select a burst resistant Physio Ball.
- Choose the right size for you.
- You should replace the ball if there is too much wear an tear.
- Be careful to not tackle the advanced Physio Ball exercises before you build up your balance skills.
- Follow safe usage guildelines.
The MelioGuide Exercise for Better Bones program provides detailed instructions on safe usage of the Physio Ball.
Health Professionals: Building Better Bones Online Course
Learn the Prevention, Treatment and Management of Osteoporosis through safe and effective exercise programs.
MelioGuide Building Better Bone Online Course for Health Professionals
Women and Men: Exercise for Better Bones Program
An osteoporosis exercise program that strengthens bone, reduces fracture risk, improves balance and builds confidence.
MelioGuide Exercise for Better Bones Program for Women and Men
Ruth in Kentucky uses a weighted vest but has been experiencing shoulder problems after using her vest. She has been following my article on weighted vest reviews on my MelioGuide blog.
Ruth’s Question on Weighted Vests
I have osteoporosis (more severe in the hip). I am very interested in the weighted vests and watched your video. However, I have experienced a problem with a weighted vest. The downward pull of the vest exerts a strain on the shoulders after a while of walking — at least, it does with my vest (mine has 10 lbs of weights). I have had to stop wearing my vest because of injury to my shoulder. I started using weights strapped around my legs instead, but was told not to do that either.
How do you avoid the drag on your shoulders that it seems to me all weighted vests (even lighter ones) would cause?
Three Ways to Use Your Weighted Vest
She asked me give her some advice. There are three things Ruth can do to reduce the shoulder pain that she is experiencing:
- Ruth could be careful how she loads her weighted vest.
- She needs to make sure she maintains a good posture.
- Consider a weighted belt as an alternative.
I discuss these options in more detail on my MelioGuide site.
I prepared this video on 3 tips on weighted vest modifications.
The Power Plate Vibration Platform – Does it Build Bone?
By · CommentsI just posted a detailed article on the MelioGuide blog on the Power Plate vibrating platform. The company claims that the Power Plate can increase bone density and on their website refer to a study (completed in 2004) that demonstrates that the product does build bone.
I reviewed the study in detail after several clients and health professionals asked me about the product. I found that the study did not do a fair comparison and believe that the Power Plate people should have encouraged a more balanced study.
How Many Posture Strength Exercise Sets Should I Do?
By · CommentsI was recently asked by a client if they would experience any benefit from two sets of a strengthening exercise as opposed to performing one set.
Strength Exercise to Improve Posture
Floor M - Start
The exercise in question was the Floor M. I recommended this exercise because the client needed to improve and strengthen her posture.
She was doing the exercise with a 3 pound sand weight on her upper back and shoulder region to provide additional resistance. However, she told me that the second set of the exercises was too much. Would one set be adequate?
A Second Set Matters … A Lot!
Studies have shown that that you can achieve up to a 40% increase in strength when you increase your number of sets from one to two. The improvement is significant.
Floor M - Lift
I suggested that my client try to get to the two set threshold. One suggestion that I had for her was to reduce the weight of the sand bag from 3 pounds to 1 or 2 pounds for the second set. That would allow her to gradually build up her strength.
Conclusion
A small change to your exercise program can have a significant effect on your overall success. Adding one set to your strength exercise program can improve your strength dramatically.
Function to Fitness Physiotherapy and Personal Training in Ottawa
