Archive for Osteoporosis
Ottawa Yoga for Better Bones Workshop
Posted by: | CommentsKalyana Yoga in Ottawa is hosting my Yoga for Better Bones workshop on April 15th, 2012. This workshop is ideal for individuals who practice yoga and are concerned about the health of their bones. It is also targeted at yoga teachers who instruct clients with osteoporosis.
The workshop will address the following questions;
- Does yoga build bone?
- What poses should I avoid if I have osteoporosis?
- How should I modify my poses if I have osteoporosis?
The workshop is based on my new book, Yoga for Better Bones. Copies of my book will be available for sale at the event.
Registration Information
The session is planned for 1:00 PM to 3:00 PM on Sunday, April 15, 2012 at Kalyana Yoga in Ottawa. Cost is $30 + HST and registration is being handled by Kalyana Yoga.
Purchase Yoga for Better Bones at Amazon.com
Posted 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.
Osteoporosis Treatment Today
Posted 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
Physio Ball Size Recommendations
Posted 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
Your Weighted Vest Causes Shoulder Pain – What Should You Do?
Posted by: | CommentsRuth 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?
Posted 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.
Stop the Stoop Seminar
Posted by: | CommentsDo you want to know … the best type of exercises for building stronger bones? Which Yoga and Pilates poses are unsafe? How your improved posture will make you look 10 years younger?
If you answered yes to any of these questions, you need to attend Stop the Stoop – my Osteoporosis Exercise and Education Seminar.
My next seminar has been scheduled and will take place at NutriChem Pharmacy Clinic. The date and time:
- Monday, May 9th, 2011, noon to 1:00 PM
The charge for the Seminar is $30 + HST and attendance is limited to ten students per session – so sign up today by calling 613-721-3669.
More information is available on my Events page. Hope to see you there.
Exercises That Are Dangerous for Osteoporosis
Posted by: | CommentsI have received many positive comments from clients on an article I posted at Exercise for Better Bones blog at MelioGuide.com on When Exercise Increases Your Risk of a Fracture.
It explains why certain exercises (and movements) can actually increase your risk of fracture. I discuss two recent clients cases where I modified their self prescribed exercise programs to make them more bone friendly.
Why Better Bone Quality Means Stronger Bones
Posted by: | CommentsI posted a very detailed article on the Exercise for Better Bones blog over at MelioGuide.com on why bone quality is important for people with osteoporosis. Better bone quality means stronger bones. For years medical professionals have relied heavily on the results of the Bone Mineral Density (BMD) test (using a DXA) to determine fracture risk. Frequently a low BMD reading has resulting in medications being prescribed.
New high resolution computer imaging is demonstrating that bone quality matters more than bone density when it comes to determining bone strength and your ability to resist fracture.
What is bone quality and how can you improve yours? Read Bone Quality and Osteoporosis at MelioGuide.com and find out the answer.
Tai Chi for Osteoporosis Prevention
Posted by: | CommentsI recently posted a new blog entry on my Exercise for Better Bones blog at MelioGuide.com on an easy to learn Tai Chi routine appropriate for people with osteoporosis or low bone density and who want to safely improve their balance, strength, cardiovascular, and body awareness. (Each of these attributes is key to avoiding falls).
The posting includes a short two and half minute video demonstration of the routine. An expanded version of the video is available to clients who purchase the MelioGuide Exercise for Better Bones Program and Health Professionals who sign up for the MelioGuide Pro service.
I also include the extended version in my Building Better Bones online course for Health Professionals on osteoporosis prevention, treatment and management.
In case you want to save a trip to MelioGuide.com and just look at the video, here it is:
Function to Fitness Physiotherapy and Personal Training in Ottawa
