OsteoFitness

Traditional methods for building abs is to perform hundreds of sit-ups or many crunches on the mat or ab crunch machine. Unfortunately this puts major stress on the spinal discs. This is playing with fire for seniors and anyone with osteoporosis or osteopenia. Those moves are no no's as they increase the chances of a crush fracture of the vertebrae. Call the Suffolk Y JCC to join our Osteofitness class to learn safer alternatives or look me up for personal one on one training for bone health and safety.

Bone Density, Balance, Fall Prevention, Posture course is full for the morning session beginning Sept. 9. Openings remain for the evening course 7-8 pm. Cost for 12 weeks is $120. Call the Suffolk Y JCC ( 74 Haupppauge Road in Commack, NY) at 631-462-9800 to register. You will have to call Monday morning as it is now closed for the holiday.

Our Fall Bone Density, Balance and Fall Prevention course begins September 9 at the Suffolk Y Jewish Community Center. Twelve week program from 10 AM to 11 AM. Open to members for $96 and non members $120. Class size limited to 10. Three openings. Call the Y at 631-462-9800 to register. If you have any questions e-mail me at [email protected] or ask right here on Facebook.

BONE DENSITY can decline significantly during menopause due to the drop in estrogen levels. Resistance (weight) training can help along with proper diet and your doctors advice. Here are other reasons to get active and fit during menopause from the MAYO CLINIC STAFF. Fitness tips for menopause: Why fitness counts Regular physical activity is crucial for women facing menopause. Consider what physical activity can do for you and how to apply fitness tips for menopause to your... daily routine. By Mayo Clinic staff Menopause is an important transition in a woman's life. Use it as a reminder to take good care of yourself. Start by considering these fitness tips for menopause. Why bother with fitness during menopause? Whether you've exercised faithfully for years or you haven't been active, physical activity during and after menopause offers many benefits. For example, regular physical activity can: Prevent weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Even slight increases in physical activity can help prevent weight gain. Reduce the risk of breast cancer. Physical activity during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from breast cancer. Strengthen your bones. Physical activity can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis. Reduce the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular physical activity can counter these risks.

From The Better Bones Blog: Here are four Better Bones keys to turning off inflammation: 1. Limit pro-inflammatory foods, such as: Saturated fats, beef products, and dairy (especially if intolerant to dairy). Sugar, high fructose corn syrup, and artificial sweeteners.... White flour and all refined grains, and other refined carbs. Trans fats, and rancid and over-heated oils. Excess alcohol, preservatives and artificial additives. Any food to which you are allergic or intolerant. 2. Increase anti-inflammatory foods, such as those in my Alkaline for Life program: A wide variety of fresh, whole plant foods high in anti-oxidant flavonoids. Daily consumption of green leafy vegetables, onions and garlic. Eat 2 cups of vegetables for lunch and 2 cups for dinner. Eat 2-3 servings of fruits a day, especially berries. Eat 2-3 servings of nuts and seeds daily. Liberal use of herbs and spices such as turmeric (containing curcumin), cumin, coriander and ginger. Use fish, beans, eggs and lean meats as protein sources. Eat high fiber foods totaling at least 25 grams of fiber a day. Drink green tea, ginger tea and nettle tea as anti-oxidant beverages. 3. Develop an anti-inflammatory, life-supporting lifestyle: Reduce toxic exposure (chlorinated drinking water, smoking, excessive alcohol intake, heavy metal and toxic chemical exposure) Get adequate sleep (7-8 hours each night). Lack of sleep is pro-inflammatory. Control weight (excess fat becomes an endocrine organ that emits inflammatory factors which enhance osteoclastic bone breakdown) Control blood sugar and insulin (both of which are inflammatory when high). Exercise at least 30 minutes per day, outdoors when possible. Consider practicing mindful exercise, such as t’ai chi which reduces DNA-damaging oxidative stress. Set aside 15-20 minutes a day for meditation or silent contemplation. 4. Supplement with key anti-inflammatory and antioxidant nutrients as needed. These are the nutrients that send signals to the immune inflammation turn-off switches and control free radical damage: Omega-3 fats. Antioxidant vitamins (vitamins A, C, E, D, K2) Carotenoids (as lycopene, lutein) and flavonoids (as quercetin, kaempferol, epigallocatechin and rutin) Co Q 10. Lipoic acid.