Jump Rope for Cardiovascular and Bone Health

There's a great video making the rounds online. A group of Italian senior women go jump roping again just like in their childhood. Check it out:

It's so cute and inspiring! (and there's a beautiful Fiat Punto in the background!) First Michelle Obama , and now these golden girls, I just had to take up jump rope myself! So I went out to the store and got my own rope.

It's important to remember that around 80% of osteoporosis cases are in post-menopausal women, so if you don't want your fate to be sealed, you have to do regular strength-training exercises. Ththe following page has a great list of at-home exercises for preventing osteo, and jump rope is on the list.

Jumping rope doesn't have to be monotonous, since you can mix in different styles. Here are the other benefits of jump rope:

• Burning calories: 15 – 20 minutes of jump rope are enough to erase the calories from a chocolate bar (though that's not an excuse to indulge in junk food!)
• Heart health: Jump rope definitely gets your heart rate up, I can attest to that! Just like all aerobic exercises, jump rope can reduce your risk of heart disease.
• Low impact: If you have good form like Michelle's, jump rope doesn't put much impact on the joints, even less than jogging.
• Upper body strength: The jump rope motion improves muscle strength in the upper body. Everyone thinks of hips first when it comes to osteo, but it can also affect the spine and other bones too!

These fun Italianas show us we're never too old to stay active and enjoy life. Jump rope can definitely seem boring at first, but make sure you have good form and change up styles. Having some music in the background can also set the rhythm for your jumping. Stay young!

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Stretches to Build Muscle Strength

I've been starting to get bored of my strength-training routine, and plus, it's more beneficial to your bones and muscles to do different types of weight-bearing exercises to prevent osteoporosis. A lot of things we do on a daily basis are weight-bearing and we might not even realize it, like going up the stairs. I also like to do specific stretch-like exercises to work the different muscle groups.

Here are some of the new moves I've been trying out:

Wall Arch

Start this stretch by facing a wall about half a foot away and your feet half a foot apart. Reach up and touch the wall with both hands, and take a deep breath in. You can also do repetitions where you reach up each arm separately.

Leg Lifts

This is a great stretch for the lower back. Lie on your stomach with your hands at your sides, and then bend your leg a little and lift your thigh off the ground. Hold it in the air for ten seconds before lowering it and then switching legs.

Wall Slide

Stand a couple inches away from a wall with your back to it. Then press your shoulders and behind against the wall. Tuck your chin down and keep the back of your head against the wall. Bend your knees, slide down the wall, and slide back up again.

Preventing osteoporosis isn't just one stretch and you're done. If only it were so easy! It's a never-ending process that's 100% necessary for our health. Don't get discouraged – if your weight bearing exercises get to be too hard or boring, mix it up a little bit, and you'll be back on track in no time!

Weight Bearing Exercises to Prevent Osteoporosis

Osteoporosis is a continuing worry for me. Since falling and becoming immobile in my old age is one of greatest fears, I've been doing everything I can to prevent osteoporosis. For starters, I've been taking Macafem to help my hormones and also eating healthier with my bone health in mind. There are great recommendations on the Macafem menu!

This helpful article covers all the bases when it comes to exercising and even gives some great ideas for exercise regimens aimed at menopausal women. It says that weight training exercises are also very important in the prevention of osteo-disease. By strengthening the muscles that support the bones, you are directly supporting bone density. Weight training sounds like it's just for big buff guys, but it doesn't have to be that way. Here are some exercises I've been trying out:

Resistance Bands

Start out with lighter colored bands, since they have less resistance than the darker colors. There are many different movements you can do depending on which muscle group you want to work. For example, you can do a tricep stretch by stepping on the band firmly with your right foot and holding the other end in your right arm. Pull the band up by extending your arm straight up in the air. Make sure to switch arms.

Squats

Some people do squats with barbells or other weights, but you don't need any equipment to do this exercise. You can just do weight training with your own body weight. Stand with your feet shoulder-width apart and then bend your knees to squat down until your thighs are parallel to the ground. Then slowly stand back up again.

Lifting Weights

Weightlifting doesn't have to be dozens of pounds of iron. You can even lift weights in your spare time, like when watching TV. Working your muscles to lift things like cans or a bag of beans is also good if you can't make it to the gym.

Preventing osteoporosis is so important, even if it takes several forms of exercise to do it. Weight training can be a little harder to get into, but I hope it's worth it. Best of luck!

Prevent Osteoporosis: Work the Muscles!

As a woman of a certain age, I have had to come face-to-face with the unwelcome prospect that if I don’t get my act together now, I could be suffering from osteoporosis in the not-too-distant future. We’ve all heard what to eat and what to avoid for bone health, but exercises are an effective, though often overlooked, tool in the box. So, over the last few weeks I have been adding these exercises into a brand new routine, and it includes various exercises that I am promised will help prevent this bleak future from becoming a reality.

Time will tell as far as preventing osteoporosis is concerned, but I have noticed a marked improvement in my general fitness levels and muscle tone. I’ll share below some of the exercises that I’ve been doing that have been shown to improve bone health as well as decreasing the risk of having falls.

Lunges

Lunges take a bit of getting used to, but are an absolute godsend if smooth, toned legs is what you’re after. They’re also a nice, low-risk option of body weight exercises. I’ve also found they’re pretty easy to fit around a busy lifestyle (I usually squeeze them in just before I go to bed). But instead of boring you with the details, a quick video is worth a thousand words:

 

Jogging

I started by jogging just a few minutes a day, and now I can go for a "proper" run without feeling like I want to die. It can actually be quite relaxing to go at the weekend, and I’ve found it’s a great stress reliever too!
Spinal Extension Exercises

Whenever I have a few spare minutes, I sit on the floor with my back straight, look up at the ceiling, and arch my back. This I do a few times in front of the TV and then feel justified in being a couch potato.

Follow the next link if you’re really excited about the osteoporosis-fighting idea, then you can hunt for extra tips here. That website goes into a little more detail about the whys and hows, and gives some great tips.