Bone-Healthy Living / Exercise / Research / September 10, 2012

It is common knowledge that as we age we lose a percentage of muscle mass with every decade and our bones also become less dense if we do not take proper care through diet and exercise. However, little attention has been paid so far on how muscle mass affects the complexion of our skeletal system both in terms of internal and external microstructure. A recent study conducted by Mayo Clinic has looked at this very aspect and put forth some very interesting findings that were published in the medical periodical titled, Journal of Bone and Mineral Research (JBMR). (1) According to lead researcher, Nathan LeBrasseur, Ph.D from the Department of Physical Medicine and Rehabilitation and the Robert and Arlene Kogod Center on Aging at Mayo Clinic, “Our study adds to the growing body of evidence supporting the highly integrated nature…

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Exercise / August 12, 2012

If you are a woman under fifty keeping a job, a home or both in this demanding, fast-paced, stressed-out life, chances are that you do not have the time, energy or willingness to step out for a walk or jog on the treadmill or pick a pair of dumbbells at the end of the day. So how often do you really get any physical workout in the week? We all know that some physical training a couple of times in the week is desirable to keep our cardiovascular, nervous and bone health in good condition, yet we are not too sure on how much exactly is good enough and one which will make a difference to our health and take us from where we are to the positive side of the scale. Recent research coming in from Center of Excellence…

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Exercise / Research / June 21, 2012

A five-year study conducted by the Centre for Bone and Arthritis Research at the Sahlgrenska Academy’s Institute of Medicine of University of Gothenburg in Sweden has clearly demonstrated that when it comes to protecting men’s bones, some sports have an edge over others. And which are the superior sports? Turns out that load-bearing sport such as basketball, volleyball, jogging, and soccer come out with flying colors in reducing a man’s risk of developing osteoporosis later in life. (1) The research observed the exercise habits and measured the areal bone mineral density of 800 healthy, young men ranging from the age of 18 to 20 years. Then five years on, they were approached again for measurements on bone mineral density as well as level and type of physical activity. The researchers found that in the duration, those of the men who…

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Bone-Healthy Living / Exercise / Research / December 13, 2011

While most of the focus on obesity is from the perspective of the risks it adds to a person’s cardiovascular health, chances of developing diabetes, sleep apnea, certain cancer types and other medical conditions, it has now come to light that obesity also plays a major role in pegging your risk of developing osteoporosis and osteoarthritis later in life. Researchers from Sweden’s Sahlgrenska Academy (Gothenburg University) have carried out a study which revealed that the body’s obesity-related hormone called adiponectin was responsible for increased risk of fractures as well as osteoporosis. (1) Obesity is an adverse medical condition where the body accumulates excessive fat and puts it to risk for various health problems and in some cases life expectancy. Obesity is usually managed by improving the lifestyle of the effected person through better eating habits, improving food quality, exercising and…

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Exercise / November 9, 2011

We can add one more benefit to the long list of reasons why we should be exercising on a regular basis, even if we do them moderately every other day of the week. Researchers at McMaster University, Canada have now found that workouts trigger the influential stem cells to develop into bone cells rather than fat, thus improving the body’s ability and capacity to produce blood. (1) The study found that the body’s mesenchymal stem cells in particular had the maximum possibility to convert to bone rather than fat cells depending on the path they follow. Mesenchymal stem cells are multipotent in nature and have the ability to differentiate into many cell types such as bone cells, cartilage cells or fat cells. (2) The study using mice was conducted by the Department of Kinesiology of McMaster University. The research lead…

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Exercise / October 26, 2011

This is a bone health exercise guide directly from the National Osteoporosis Foundation (NOF) Balance Exercises for Bone Health Balance and leg strengthening exercises can help improve balance while decreasing the risk of falls. Many fitness centers, community centers and other organizations offer balance exercise programs, such as Tai Chi classes. Balance exercises can also be done at home. Who should do balance exercises? Balance exercises are especially important if you have fallen during the past year or if you lose your balance while doing regular daily activities. How often should you do balance exercises? You can do balance exercises every day. You can perform these exercises at one time or spread them throughout the day. Below is an example of a balance progression exercise you can do at home. Balance Training Progression Exercise: Before beginning the progression exercise, keep…

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