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

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

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

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:

- Wednesday, November 18th, 2009, 12:00 noon - 1:00 PM
- Tuesday, December 8th, 2009, 4:45 - 5:45 PM

The charge for the Seminar is $30 + GST and attendance is limited to six students per session - so sign up today by calling 613-721-3669.

Seminar Brochure

Labels: osteoporosis, osteoporosis treatment and prevention