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…

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…

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…