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Aerobic Exercise Can Be Almost Anything
You can put in an aerobic workout in almost any everyday activity. Aerobic exercise is good for your heart and it doesn’t need to be boring at all. Here are just a few activities you can do.
Dancing is Fun
Dancing is so much fun and whether...
Arthritis exercise - strengthening knees and back
Squat, if it can be done without discomfort, is a great exercise for people suffering from hip, knee and back arthritis.
It doesn’t do anything to the actual arthritis, but will help to maintain physical fitness and functionality.
Proper...
Better Brainpower Through Exercise
Can you boost brain power with exercise? Several relevant studies were reported on at the annual Meeting Of The Society Of Psychophysiological Research in Montreal recently. The findings showed both immediate benefits from exercise, as well as...
Is Exercise a Natural Sleep Aid for Seniors?
There are a number of reasons why exercise, particularly if
performed at the right time of day, is considered the most
positive sleep aid for seniors. None, however, are more
significant than the fact that exercise is a completely natural
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"Why Exercise Bikes Might Be the Ultimate Fitness
Exercise bikes are the first things that come to your mind when you talk about home exercise equipments. Exercise cycles popularly known as exercise bikes have gained so much recognition that they are next to TV in demand and popularity among the...
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Weight-bearing Exercise with a Weight Vest for Osteopenia Treatment.
Starting with fire-fighters, then moving to athletes, weight vest training has become very popular. It has been well proven over the last twenty years that weight-training adds strength to the muscles and density to the bones.
Miriam E. Nelson, Ph.D., who wrote, “Strong Women Stay Young,” an excellent book, found that there were other benefits to weight training as well. Women who completed her studies restored bone, improved balance, controlled weight, toned their bodies, improved flexibility and endurance. They also felt better about themselves than they had in years.
The program recommended in Dr. Nelson's book required leg and arm weights and could be done at home. The negative is that the program requires effort and dedication, and also correct form. Weight training done incorrectly can have harmful consequences.
Weight Vest Studies for Osteoporosis and Osteopenia
In 2000, Janet Shaw did a long-term study at Oregon State University. She found that postmenopausal women who participate in a long-term fitness regimen that includes jumping and "resistance" exercises using weighted vests can prevent significant bone loss in the hip.
Dr Christine Snow, who was the Director of the Bone Research Laboratory at Oregon State University, and Shaw collaborated to start a grassroots exercise program for Osteoporosis Risk Reduction and Osteopenia treatment. The program was spread all over Oregon as an adult education course.
"These kinds of results from an exercise routine haven't been achieved before and they contradict what the medical community has been saying for years". Dr. Snow said. "One important aspect of the study is its longevity. When we checked these women after nine months, the results for bone mass weren't significant. After five years, though, the improvement was significant," she added. "Exercise was as good or better than either estrogen or Fosamax for preventing bone loss."
Another study was written up in the Biological Research for Nursing newsletter in 2003. Eighteen women over 60 were randomly assigned to an exercise group wearing a weight vest and doing strength training for one hour three times a week, or to a control group that did nothing. The weight vest group had significant changes in bone density and in weight loss in 32 weeks.
How to Use a Weight
Vest
By wearing a weight vest during your walking time or your most active time of the day you are getting the benefits of weight training without most of the effort. The weights should be as high on the body as possible to give the most benefit to the bones. Weights on the ankles and wrists do nothing to help your core bones and can harm the fragile bones in those areas.
Most weight vests on the market were designed for male athletes and are not comfortable for women. They are hard to get into it and there are weights across the chest. But now there is a vest that has been designed specifically for post-menopausal women for osteopenia treatment and osteoporosis prevention. You can find out more about it at http://weightvest4osteoporosis.com
You start out with only 4 lbs of weight and work up gradually to a maximum of 10% of your body weight. This vest is good for the thin women who are typically most at risk of osteoporosis but it is also good for overweight women to accelerate weight loss and change fat into muscle.
There is one group of women who get especially annoyed at the diagnosis of osteopenia and that is the thin, athletic group who exercise a little obsessively. It actually robs your bones of protein when you exercise to excess. Cutting back on the time of exercise and using a vest will add bone density to this group of women also.
There is really no negative to this kind of weight-bearing exercise. You wear the weight vest around the house for an hour every day until you get stronger. By then you will feel more frisky and want to take a walk or do some rebounding on a mini-trampoline. Add weights according to your own tolerance and take a few days off every month to give your body a rest.
In the interest of open disclosure, I want you to know that I created this weight vest to heal my own osteoporosis. After one year I am improved into the osteopenia zone. I decided to bring this vest to the market so that other women could be helped by it.
About the author:
Pamela Free is a health researcher who loves to discover and design health solutions. You can find her solutions for osteopenia and osteoporosis at
http://weightvest4osteoporosis.com
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and Exercise |
| When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
| The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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