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megram - 55JulOttawa - Index

exercises will strengthen your back muscles and bones;biceps
curls will only strengthen your arms.
Aim for 8 to 12 repetitions of each exercise to feel
your muscles getting tired. As the exercises become easier,
you should increase the difficulty of the exercise, rather than
increase the number of repetitions.
One set only. You get the most benefit from doing one set
(group) of repetitions of an exercise. Keep your workout short,
make it work in your lifestyle.
Three times a week on non-consecutive days.Muscles
need the stimulus of work to grow stronger and they need to
rest to grow. Give yourself at least one full day of rest between
workouts.No,it doesn’t mean that you can’t move,just that you
can’t do the same exercise program two days in a row.
Other types of exercise for bone strength
Walking can help maintain bone density, but is generally
considered too mild to increase it. It doesn’t mean that
walking is not good, it is wonderful for cardiovascular
endurance! Just add muscle strength exercises to your walking
program.
Aquafit exercise has been shown to increase bone
density, as water is used as a resistance to maximize muscle
work.Swimming does not appear to carry the same bone-building
qualities as aquafit. Focus on movements that are slow, controlled
and challenging — forget the speed!
Real-Life Stories
Leona, age 55, has osteoporosis
Leona is a professional painter. She is a
youthful-looking,petite woman who enjoys yoga
and low-impact aerobic classes twice a week.
Leona broke her wrist this year and just recently
broke a rib. Both times she thought that the fall
was pretty minor to cause such an injury. Her
physician suggested she undergo DEXA testing
for bone density (a non-invasive test, which is
pain free and completed in less than 15 minutes,
fully clothed). The results were that Leona has
osteoporosis.
Andrew, age 61, has osteoporosis
Andrew is a lively, fun-loving guy who loves
to travel, plays tennis and golf, and likes hanging
out with friends around drinks. He used to
smoke — a pack a day for over 30 years. His diet
approach is to eat whatever happens to look
good. After his last cold he thought he put his
back out.He was in such pain he ended up at the
hospital where the X-rays showed two vertebrae
had fractured.Andrew has osteoporosis.
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July/August 2008 • 19 • Fifty-Five Plus Magazine
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