Designing a Good Exercise Program: Part II

 This is Part II of a series focusing on how to build a balanced exercise program.  As mentioned previously, there are three key components that should be included in every exercise regiment: Aerobic Exercise Strength/ Resistance Training Flexibility/ Stretching Today, I will focus on information about strength/weight training, which is the final key component of a balanced program...
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Designing a Good Exercise Program

To get the maximum benefits out of your workouts and to reduce the risk of injury, it is very important to have a balanced exercise program.  There are three key components that should be included in every exercise regiment: Aerobic Exercise Strength/ Resistance Training Flexibility/ Stretching For general health benefits, approximately 60% of exercise time should be spent on aerobic e...
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Build Stronger Bones with Exercise

Exercise has long been known to help reduce the risk of fractures.  Not only does exercise help to build bone, but it also helps to improve balance which decreases the risk of falls.  Adding weight-bearing activities to your weekly routine is a great way to strengthen your bones.  Some examples of weight-bearing activities are as follows:  Walking  Running  Hiking  Weight-lifting ...
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Should You Be Taking a Calcium Supplement?

The best way to meet your calcium needs is to include calcium-rich foods like low-fat dairy products, beans, almonds and green leafy vegetables in your diet on a regular basis.  However, many Americans are not consuming enough calcium-rich foods to meet their estimated needs.  In fact, Studies have found that over 85% of girls ages 12-19 and nearly 80% of women over 20 years of age are not mee...
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Calcium and Bone Health

One of the most important interventions in preventing bone loss is to ensure that your calcium intake is adequate.  The preferred method to meet your calcium needs is through food.  The following foods are good sources of calcium: All dairy foods such as milk, cheese and yogurt Some legumes such as soy, navy, pinto, garbanzo and red beans Some green, leafy vegetables and broccoli Calci...
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Arthritis: The Role of Diet on Inflammation

Currently, there is not a specific diet for people with Arthritis, and it has not been proven that eating any one food will make joint pain better or worse.  However, there is some evidence that certain foods promote inflammation while others help to reduce inflammation within the body.  A well-balanced diet is important in arthritis management, and the following tips may help to relieve some ...
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Genistein and Bone Health: Risks and Benefits

Genistein, a type of photoestrogen, is used to treat osteoporosis in post-menopausal women.  Some, but not all studies have found that genistein can improve bone mineral density in this demographic.1,2,3,4  It is often used as an alternative to hormone replacement therapy (HRT) which has been found to increase the risk of endometrial and breast cancer.    Phytoestrogens can be found in ove...
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Vitamin D and Bone Health

It is well known that calcium is essential for bone health, and that inadequate intakes of calcium can lead to osteoporosis.  However, many people don't realize that Vitamin D is needed for the absorption of calcium.  In fact, without vitamin D, calcium passes through the intestines unabsorbed, leaving the bone undersupplied even when calcium intakes are adequate.1  Vitamin D also helps to tran...
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How Does Being Over Weight Affect My Joint Health?

 Osteoarthritis is the leading cause of disability in the U.S.  This disease progressively destroys the cartilage which acts like a shock absorber in the joints resulting in pain, stiffness, and eventually the loss of movement in the affected joint (1).  Not only does being overweight increases your risk of developing osteoarthritis in weight-bearing joints, but extra pounds also lead to inc...
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