Exercise / Research / February 5, 2014

Guest Author : Lorena Santacruz is a Yoga Teacher, Holistic Nutrition Consultant, and Fitness Instructor at FitGa   The benefits of regular exercise (reducing your risk of chronic and debilitating illness such as diabetes and arthritis while at the same time increasing your cardiovascular health and lung function) far outweigh the excuses for not adding it to your life! Unfortunately for older adults and the elderly dealing with osteoarthritis, osteoporosis, rheumatoid arthritis, chronic pain and other ailments can make staying strong, healthy, motivated and physically active quite a challenge! Older adults should start slowly. Try adding just five minutes of exercise into your daily routine and gradually increase the time to 30 minutes a day. It’s also important to add strengthening exercises twice a week to reduce muscle and bone loss and increase your flexibility and strength. My two recommended go…

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Algaecal / Exercise / January 17, 2014

Due to an explosion of information, it sometimes takes longer to sift and find pertinent data than it does to read it! And health advice is no exception. With baby boomers being such a large, often affluent demographic, many ‘Experts’ have jumped on board proffering advice, tips, stretches, lunges, dips, recipes, mantras and more, all intending to make seniors healthier. Confused by all the advice? Wouldn’t fault you if you were. To save you sifting through all the information out there, we’ve gone ahead and asked 40 known Health Experts to boil down all their wisdom into a couple of bite sized chunks. Specifically we wanted to know : If you could only recommend 2 exercises for seniors, which 2 would you recommend? Here’s what they said… Tara Marie Segundo, M.A., Personal Trainer – TaraMarie.com TOP TWO SENIOR EXERCISE RECOMMENDATIONS If…

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Exercise / Research / November 27, 2013

If you are over 65, according to statistics, there is a one in three chance that you will have a fall within a year. And unfortunately the record shows that 30% of the time, elderly falls result in hip fractures, head traumas or lacerations. But thankfully, studies show that regular exercise can reduce the chance of you falling, AND will reduce the chance of a fracture, if you do fall. (1) Those are two great reasons, among the many, to get fit! We All Fall Down, But Some Fall More Than Others The most common fractures are of the spine, hip, forearm, leg, ankle, pelvis, upper arm, and hand. It’s hip fractures that you want to avoid at all costs – because they lead to mortality for 13% of victims within 6 months! And did you know that 95% of…

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Bone-Healthy Living / Exercise / Research / September 19, 2013

“Those who think they have no time for exercise will sooner or later have to find time for illness.” ~ Edward Stanley A recent Canadian study has found out that you may be able to strengthen your bones and cancel that expensive gym membership – at the same time! Because the key to increasing your bone density doesn’t rely necessarily on doing weights, as was previously thought. It’s also the simple things in life, like housework and walking that will help you avoid crippling osteoporosis, infamously known as ‘The Silent Killer’. A new study from McMaster University in Canada examined the possible link between bone mineral density and regular physical activity in a group of 1,169 Canadian woman aged 75 and older. Moderate exercise (walking, household chores) for at least 4 hours per week was done by 72 percent of…

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Exercise / December 13, 2012

Everyone knows the Holidays can be hard on your wallet and your waistline. Unfortunately that’s not where it ends. For many reasons, the festive season can be hard on your bones too. Or to be more accurate, the Holidays can make your bones soft! And I bet right now you’re thinking “Great – here comes another list of Holiday things I love to eat and do- that I shouldn’t eat or do.” If you thought that, I’m happy to say you’d be wrong! I agree that so much is prohibitive these days, with ‘experts’ constantly telling you what not to do. But at AlgaeCal we rarely follow the herd, so please read on to learn… 3 Things You Should Do Over the Holidays To Build Your Bones Eat What Surrounds the Turkey or Ham It would be plain rude to…

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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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