Strength Training for Healthy Bones

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May is Osteoporosis Awareness Month, so I wanted to share some information about building and maintaining strong, healthy bones. Over the years, I have had many clients who are very active and healthy diagnosed with osteopenia or osteoporosis and wonder, “How could this happen?” The truth is, there are many factors that contribute to bone loss. As we age, the body naturally breaks down bone faster than it rebuilds it. Bone density gradually decreases over time, especially after age 50. Hormonal changes also play a major role, particularly during menopause. This is one reason osteoporosis is discussed more often in…

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The Ground Test: Why It Matters More Than You Think

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Imagine this: you’re at home, and something rolls under the couch. You kneel down to grab it, but when it’s time to get back up, it feels harder than it used to. Sound familiar? For many people, getting up and down from the ground isn’t something we think about—until the day we realize it’s a challenge. But here’s the truth: this simple movement is one of the most powerful tools we have for staying independent and preventing falls. Why It’s So Important Falls happen—even to healthy, active people. The difference comes down to how safely and confidently you can get up…

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The Importance of Foot Health for your Balance

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Feet play a critical role in balance, mobility, and overall stability, especially as we age. Here’s why they matter so much—and how they can impact balance: 1. Foundation of the Body Feet are literally our foundation. Each foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, all working together to support movement and posture. When something’s off—sensation, pain, other abnormalities—it can affect everything from the knees to the hips and back, throwing off balance. 2. Sensory Feedback and Proprioception Feet have a high concentration of nerve endings that provide sensory feedback to the brain about body position—this…

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Your Grip Strength Can Tell More About You Than You May Realize

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I’m sure grip strength is not something you think about everyday, I definitely don’t. I think we may only think about it when we have trouble opening a jar (or maybe that’s just me). If you do think about it and work on it then that is fabulous! If not, here are some reasons why it is important to maintain and/or improve good grip strength. Grip strength is a good marker for how well you are aging. People who have good grip strength age more slowly compared to those with weak grip strength which tends to lead to more frailty. …

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Is it Time to Change up your Walking Routine?

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Caucasian women walking in park

Walking is one of the best things you can do for your health and there are ways to change it up to make it even better! Change speeds! This challenges your balance and your muscles more than maintaining one speed for the duration of your walk. If you walk the same route everyday try reversing it or walking somewhere new. This also helps keep your brain stimulated. Try to include inclines and declines,( as long as you can do it safely), to work your muscles differently. This can also challenge your balance and posture. Make sure on the inclines you…

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Another reason to add planks and wall sits to your routine

Read more about the article Another reason to add planks and wall sits to your routine

If you have high blood pressure or would like to maintain your current blood pressure planks and wall sits can help!  A large study done in the British Journal of Sports Medicine found that wall sits and planks (isometrics) reduced blood pressure more than aerobic/ cardio exercise, High intensity interval training and resistance training. All of these exercise programs helped to reduce blood pressure but the isometric exercises had the most significant reduction in both systolic (top number) and diastolic (bottom number) blood pressure. Planks and wall Sits (also known as wall squats) are isometric exercises. Isometrics focus on the…

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Some Tips for Decreasing that Stiffness Feeling

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Do you wake up in the morning feeling stiffness or after sitting try to stand up and feel stiff? So why are you feeling so stiff? There can be several reasons for stiffness in specific areas of your body or just general stiffness. As we age, the amount of fluid lubricating our joints decreases and cartilage may also become thinner. Arthritis and lack of activity/movement can also cause increased stiffness. Also, if only certain muscles are being used that can also cause tightness and of course weakness in other muscles  Why is the stiffness worse first thing in the morning…

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Tips to Decrease the Aches and Pains of Fall Yard Work

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It’s that time of year when there is lots of yard work to be done! The leaves look so pretty as they change colors but they sure do make a lot of extra work. Here are some tips to help you avoid all the “rakes and pains" ;)  First tip is to warm up. You may not think of yard work as exercise but it is and it can be quite strenuous. So warming up 5-10 minutes before you start the yard work is a good idea. 2.) Since yard work is basically an exercise workout, treat it like one…

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Ways to Improve and Maintain Strong Bones

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What can you do to improve or maintain good bone health? The best things you can do are exercise and make sure you are maintaining a bone healthy diet. Getting enough Calcium and Vitamin D is extremely important. Also important is making sure you are eating enough protein.  Trying to spread out both calcium and protein consumption throughout the day instead of at just one meal is beneficial for bone health. Eating enough protein throughout the day helps maintain muscle mass. Foods rich in Vitamin D include egg yolks, cheese, salmon, tuna, mushrooms, some yogurts, milk and orange juice that…

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Snow Shoveling Tips to Help you Stay Safe and Pain-free

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Luckily we haven’t had to do much shoveling this winter and hopefully it stays that way:) However, it seems like the next few days we may need to do some. I know some people who love shoveling which is great. I am not one of them but I do feel good after I finish. It is a good form of exercise and I usually love being outside unless it is completely freezing. Shoveling done smartly and safely can be a good way to stay active in the winter and get some fresh air. Here are my tips for making shoveling…

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