Do 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.

Two Seminars have been scheduled and each will take place at NutriChem Pharmacy Clinic. The dates are:

- Tuesday, January 19th, 2010, 12:00 noon - 1:00 PM
- Tuesday, February 9th, 2010, 4:45 - 5:45 PM

The charge for the Seminar is $30 + GST 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.

Labels: exercise program for osteoporosis, osteoporosis treatment and prevention

The holiday season is magical. It is a time filled with family, food, gift giving ... and, at times, stress. Learning to manage stress during the holiday season (and throughout the year) is an important skill. Many people consider starting meditative activities like Yoga and Tai Chi.

But taking on a new activity this time of year can add to your already elevated anxiety level. Instead, I encourage clients to take on an easy stress reducing activity such as breathing properly or practicing the relaxation response.

Breathing Properly

I wrote an article earlier this year on the benefits of breathing properly. The article also described how to become an effective breather. I prepared it because so many of my clients have "forgotten" how to breathe.

When you have the opportunity, look at how an infant breathes. The breathing motion comes from their abdomen. As we tense up, we breathe from our chests. This is inefficient and compounds the anxiety. Many times, you can breathe out and reduce your stress level by following the steps in my article.

The Relaxation Response

The Relaxation Response is a technique developed thirty years ago by Dr Herbert Benson, Associate Professor of Medicine at Harvard Medical School, to improve the wellness level of his patients. He describes it as "a physical state of deep rest that changes the physical and emotional response to stress and is the opposite of the fight or flight response." I took his course a number of years ago and have found it to be very effective. He has posted the Steps to Elicit the Relaxation Response on his web site.

During sessions with my clients, issues associated with their stress levels and sleeping patterns occasionally come up. High stress levels and poor sleeping patterns will hinder their fitness goals. The guidance I give them will be addressed in later blog posts.

I hope that you and your family have a safe, happy and low stress Holiday Season.

Margaret.

Labels: breathing, exercise program for osteoporosis, exercise. fitness, relaxation response, stress

I am a big believer in the benefits of Tai Chi. I practice it everyday (that's me in the photo last week in San Diego) and I encourage my clients to try it. When I run my MelioGuide Level I course for Physiotherapists across Canada and the United States on treating and preventing osteoporosis, I always include a section on Tai Chi.

Even though it is a low impact activity, it is an excellent form of exercise. A study published in Age and Aging showed that regular Tai Chi practice had a greater impact on lower body strength, balance and flexibility in elderly women than did brisk walking.

Studies have shown that people who practice Tai Chi regularly have less bone mineral density (BMD) loss at the hips, have higher BMD than age-matched sedentary control groups. Tai Chi practice leads to reduced fall frequency, increased strength, improved balance, improved body awareness and coordination, and enhanced mental clarity and concentration. Research has also demonstrated that Tai Chi has the same cardio-vascular benefit as brisk walking.

I have been practicing Tai Chi for a number of years. I started with learning the Basic 24 Step Tai Chi Form and have progressed to Tai Chi Fan. I was introduced to the art by an elderly Chinese man I met when I was living in Kanata. I was lucky to meet him and learn from someone with a lot of patience.

For those of you who are interested in learning Tai Chi, I suggest the Ottawa Taichi Chuan Association. They run classes and host various events. I attend their Saturday morning Tai Chi Fan class.

They just announced a new 10 week class on the 24 Tai Ch Form. The class starts on January 9th, 2010. I have attached the course brochure. I have not taken this course but I encourage you to check it out and see if it is for you.

Stay tuned for more postings on Tai Chi. I plan to have more material for you in the near future.

24_Step_TaiChi_Form.pdf

Labels: exercise program for osteoporosis, osteoporosis and exercise, osteoporosis treatment and prevention, tai chi

My Stop the Stoop - Osteoporosis Exercise and Education Seminar scheduled for Tuesday, December 8th, 2009 at NutriChem Pharmacy and Clinic is sold out. Thank you for the great response!

There is good news for those of you wanting to attend a seminar but unable to attend my event in December: I plan to have a number of these seminars in 2010. I will be posting my schedule on my web site when I have finalized the dates. Hope to see you at one of these future seminars.

Here are some more details on what is covered during the Stop the Stoop seminar. The seminar lasts one hour and I limit the number of attendees to ten people. A limited number of students allows us time (and room) to try a few exercises and provides time for questions and answers.

During the seminar I cover:

1. What is happening to your bones? - An easy-to-understand presentation on bone physiology, what happens to bones when you have osteoporosis and why fractures occur.

2. Osteoporosis risk factors.

3. Achieving optimal peak bone mass through diet, chemical balancing, nutrition and (of course) exercise.

4. Exercises (and day-to-day activities) that can cause fractures.

5. Safe Yoga/Pilates for people with osteoporosis.

Stay tuned for my 2010 schedule!

Labels: exercise program for osteoporosis, osteoporosis, osteoporosis and exercise, osteoporosis treatment and prevention

A natural follow up to my The Perfect Plank article is a discussion of The Perfect Pushup. Here it is.

The pushup is "pushed" by personal trainers everywhere and is a basic staple in many people's personal training program. I like the pushup. When done correctly, it encourages core and upper body strength, both very important to an overall wellness program. People at all stages of fitness can benefit from pushups. For example, if you lose your balance, you need core and upper body strength to grab something and stabilize yourself. Remember falls can lead to fractures for people with osteoporosis or osteopenia.

My concern is when I see people on a personal training program that emphasizes quantity of pushups and not the quality. When someone is pushed to hard to hit a target number of pushups in a set period of time, the person frequently loses form and loses proper postural alignment.

Take a look at my video where I explain (and demonstrate) The Perfect Pushup in some detail. If you are considering a personal training to improve your fitness, remember to keep in mind the importance of quality.

Labels: exercise program for osteoporosis, personal training, pushups

On Wednesday, November 18th I offered a one hour Osteoporosis Exercise and Education Seminar called "Stop the Stoop". During the event I presented and covered in detail 10 Tips for Osteoporosis: Stronger Bones. Stronger You. The tips were well received and I wanted to share them with you. Here they are.

If you want to attend my next Stop the Stoop seminar, I have one taking place on Tuesday, December 8th from 4:45 - 5:45 PM at NutriChem Pharmacy and Clinic. To register for the seminar call 613-721-3669. Cost is $30 + GST. Hurry. There are only a few seats available.

Here are the 10 Tips:

1. Exercise as many muscles as possible, especially around your hips and spine.

2. Make your workouts count! In the first 3 months choose a resistance level that has you fatigued by the 12th repetition. With more experience, increase the resistance level so that you fatigue by the 8th to 10th repetition.

3. Include some weight-bearing, cardio building exercises into your week.

4. Keep your bones on their toes! Mix up your workouts and try new activities.

5. Remember you are what you eat, down to the bone!

6. Identify and minimize reduced bone density from:
a. Medications
b. Thyroid/hormonal imbalance, and
c. Gluten sensitivity.

7. Move well, avoid slouched postures at work and at play.

8. Yoga is great, but know that certain poses increase your fracture risk and that you should modify or avoid certain Yoga poses.

9. Just because you have Osteoporosis, you should not stop moving (and living)! Stay informed and adopt bone healthy activities. The result: a stronger YOU!

10. Consult an expert. Work with a Physiotherapist, Kinesiologist, Certified Athletic Therapist knowledgeable in exercise programs for osteoporosis.

You can download a PDF cheat sheet of these 10 Tips for Osteoporosis.
10_Osteoporosis_Tips.pdf

Labels: exercise program for osteoporosis, osteoporosis and exercise, osteoporosis treatment and prevention

The response to my "Stop the Stoop - An Osteoporosis Exercise and Education Seminar" at NutriChem has been great. The session on Wednesday, November 18th (tomorrow) is sold out and we have already sold half of the seats for the session on Tuesday, December 8th from 4:45 - 5:45 PM.

Please call NutriChem at 613-721-3669 to reserve a seat at December's session. Cost is $30 + GST.

Labels: exercise program for osteoporosis

In one of my earlier blog posts, I told you about my recent interview with the Toronto Star. I was pleased with the way the writer captured and presented many important messages regarding exercise and osteoporosis and especially the importance of finding the right exercise program for osteoporosis.

However, the article included a picture that needs addressing. The picture showed a client in a "Plank" position. The plank is an excellent way to develop core strength but to be effective, it must be executed properly. In fact, if it is not done well, it can cause problems for the client.

In the picture, the client has her head tilted down. Take a look:



It is important to maintain a proper posture with all your exercises.

To be clear: I am not blaming the Personal Trainer for the client's position. I did not participate in the session so I cannot state whose fault this is. Perhaps the photographer took the photo before the Personal Trainer had a chance to fix her client's posture.

I decided that I should illustrate how I like my clients to execute this pose. Note the difference in the alignment of my body. I try to keep a straight line from the back of my head to my heels:



I have also posted a short video on the topics where I discuss how to achieve that "perfect plank".

Labels: exercise program for osteoporosis, personal training

In my blogpost on October 19th I mentioned a recent interview I had with the Toronto Star on exercise and osteoporosis. The article, When Exercise Becomes a Hazard, did a good job of capturing some of the key messages I have for my clients.

A week after this publication I was interviewed in a second article, Osteoporosis Defence Begins in Teenage Years, went on to discuss the importance of bone building at a young age.

At Function to Fitness, my Physiotherapy and Personal Training studio in Ottawa, I develop safe and effective exercise programs for clients with osteoporosis. Many of the principals I discuss in the Toronto Star interview, I share with my clients and incorporate into their programs.

Vivian Song, the writer, did a good job of capturing a number of points I regularly share with my clients:

For parents, that means providing kids with a diet rich in calcium and vitamin D during their optimal bone building years, and encouraging a wide range of exercise, says Margaret Martin, an Ottawa-based physical therapist who designed the MelioGuide, an online resource for all things osteoporosis.

"Exercise needs to be as high impact as possible, like basketball, gymnastics or soccer," Martin said. "And ideally, kids should be doing as many different types of exercises as possible because each sport challenges bones differently."

More than 25 per cent of all the bone built in a boy's lifetime will happen between the ages of 13 and 15, while the same will happen for girls during the ages of 12 and 14.

"In those two years, you will acquire as much bone as you will lose in your entire adult life," she said. "That's why it's important to build as much as you can here."

For girls, the optimal bone-building years can also be defined as the onset of menstruation. The older the girl is before she gets her period, the narrower her window of time for building bone mass. And for many girls with delayed menstruation, the reason can be traced back to eating disorders.

Martin advises both parents and female sports coaches to make a habit of asking girls about their cycles.

"Menstrual cycles are a clear sign of whether or not a girl is at a safe body weight," she said. "It's OK to be slim as long as you have regular periods."

For older adults, strength-training exercises should be at a weight load that tires them out at between 10 to 12 repetitions. Sessions should be about 45 minutes and occur two to three times a week, Martin suggests.

Labels: exercise program for osteoporosis, osteoporosis, osteoporosis and exercise

I was recently interviewed (and quoted!) in an article, When Exercise Becomes a Hazard, on exercise and osteoporosis in the Toronto Star. The article refers to MelioGuide - my online service devoted to osteoporosis and exercise.

At Function to Fitness, my Physiotherapy and Personal Training studio in Ottawa, I develop safe and effective exercise programs for clients with osteoporosis and find it exciting when I can get my message well beyond the reach of my studio.

The writer, Vivian Song, did a good job of capturing some of the key messages I have for my clients:

For those who may not have access to a specialized trainer, Ottawa-based physical therapist Margaret Martin developed the MelioGuide, an online site that tailors exercise programs to the participant's fracture risk and activity level.

Instructional exercises as well as safety tips on how to safely lower onto the floor or pick up weights are demonstrated through YouTube videos.

The program is endorsed by the Ontario Physiotherapy Association and is also used by health practitioners across the country.

One of the reasons Martin developed the site was the vacuum of information for osteoporosis management, as well as the "one-size-fits-all" approach, she said.

But it was also to save people from potentially harmful exercises that are likely to induce spinal fractures rather than prevent them.

"One of the most common mistakes I see is when people do exercises that bring you into a forward, slouched position," she said in a phone interview from Ottawa. "Sit-ups, toe-touches and most yoga and Pilates moves are very harmful for individuals with osteoporosis."

The MelioGuide also teaches participants how to avoid the same slouching movement – also called forward flexion – with everyday activities like taking food out of the fridge, loading the dishwasher or tying their shoes.

"Exercising means the difference between independence and dependence."

Labels: exercise program for osteoporosis, osteoporosis, osteoporosis and exercise

Running is an excellent way to build bone strength and prevent osteoporosis. However, to improve the effectiveness of your run on your bone health, you should vary your running routine with steps that increase impact and change the loading patterns. Studies have shown that sprinters have stronger bones than distance runners. The three alternative steps demonstrated in this video are bounding, high knees and skipping. You can incorporate them into your warm up or include them as part of a run to keep your bones guessing! Short distance running is an excellent exercise choice for people at risk of osteoporosis. Have fun!

Labels: exercise program for osteoporosis, safe running

An exercise program that promotes bone health will include exercises for balance, flexibility, posture, strength and aerobic (or cardiovascular) conditioning. Each of these exercise groups has a role to play in strengthening your bones and reducing your risk of a fall. A well-designed aerobic conditioning program can have a significant impact on the strength of your bones. Before you start your next aerobic workout, you should take the following points into consideration:

1. Your aerobic program should include activities that incorporate weight bearing. Weight bearing exercises are exercises that cause you to carry weight or load through your skeleton.
2. Not all exercise activity is equal when it comes to the benefits of weight bearing. For example, brisk walking has been shown to build bone but not as much as more intense physical activities such as martial arts, hockey or gymnastics. The more demanding the activity is on your bones, the stronger your bones will become.
3. The weight bearing activities you incorporate into your exercise program should be consistent with your current level of fitness. If gardening has been your primary physical activity, then a brisk evening walk would likely be an appropriate start for you instead of playing basketball or jumping rope.
4. Your choice of exercise should be based on a number of health considerations—this includes the health of your bones and their ability to resist a fracture. If your bones are fragile and are at a high risk of fracture, then the weight bearing exercises you choose will be very different than those selected by someone who is at a low risk of fracture.

Putting Weight Bearing into your Aerobic Workout

Examples of activities that would be appropriate for someone who is at a high risk of fracture and wanting maximum bone building benefit include:

• Brisk walking
• Nordic walking
• Stair climbing
• Dancing
• Low impact aerobics
• Tai-chi

Someone at a moderate risk of fracture and wishing to experience maximum bone building benefit include:

• Running or jogging
• Hiking
• Jumping rope

A person with a low risk of fracture has a wider array of activities to choose from. More strenuous activities should be part of their aerobic program, including:

• Soccer
• Hockey
• Volleyball
• Basketball
• Tennis
• Martial Arts

Finding Out Your Fracture Risk

A bone mineral density test, also known as a Dual X-ray Absorptiometry (DXA), along with your family history, medication history, age and gender are used to help determine your risk for a fracture.

If you are comfortable using the web to research your health information, you can go to my web site www.melioguide.com to take a fracture risk questionnaire. At the conclusion of the questionnaire, you will be given your fracture risk and assigned a free comprehensive exercise program based on your fracture risk and activity level.

Following a bone building aerobic exercise program will not only help you strengthen your bones, it will also help you build muscle, lose fat, reduce back pain and make you fitter and firmer.

Labels: bone density, exercise program for osteoporosis, osteopenia, osteoporosis, osteoporosis and exercise, osteoporosis treatment