search.noResults

search.searching

note.createNoteMessage

search.noResults

search.searching

orderForm.title

orderForm.productCode
orderForm.description
orderForm.quantity
orderForm.itemPrice
orderForm.price
orderForm.totalPrice
orderForm.deliveryDetails.billingAddress
orderForm.deliveryDetails.deliveryAddress
orderForm.noItems
fitbody


BUILDING BETTER


by Kathleen Barnes


BONES Bouncing, Leaping and Lunging Our Way to Bone Health


giving us a firmer base to stand on. It’s paramount to encourage children and young people to be physically active and for us all to continue with athletic activities throughout adulthood to preserve the bone health peak we reach at age 30.


Optimal Bone Exercises


“Adulthood is a perfectly good time to start building and improving bone fitness and health. The outcome is just a little bit less,” says Steven A. Hawkins, Ph.D., a professor of exercise science at California Lutheran University, in Thousand Oaks. “Bone responds to exercise much like


muscle,” explains Larry Tucker, Ph.D., professor of exercise sciences at Brigham Young University, in Provo, Utah. “Bone doesn’t grow, per se, but like muscle, it does get denser and stronger according to the stresses and strains put on it.” “The key is to put a heavy load


Success in the quest for stronger bones is possible at any age. Start and Stay Young


“Peak bone strength is reached by the age of 30, so it’s vital for young people to engage in dynamic impact movement through their teen years and 20s,” says Sherri Betz, chair of the American Phys- ical Therapy Association bone health


on bones to stimulate them to grow,” Hawkins notes. Standing exercises are recom-


group, a doctor of physical therapy and geriatric-certified specialist with a private practice in Santa Cruz, California. Engaging in sports during our


youthful developing years helps build strong, wide and dense bones that will carry us well into old age, literally


Are you looking for guidance in reaching your full potential?


HarDarshan has over 20 years experience in helping people connect to the beauty and magic of life, using tools such as:


• Counseling • Sand Tray Therapy • Personalized Yoga & Meditation • Flower Remedies • Aromatherapy


www.sacredlistener.com Sign up for HarDarshan’s free monthly


e-newsletter containing healthy recipes, inspiring quotes, and tools for living.


919-257-7814


HarDarshan Khalsa, MA, LPC hardarshan@sacredlistener.com 48 NA Triangle www.natriangle.com


mended, because the bones most likely to benefit from strengthening exercise are 30 targeted leg and hip bones, says Tucker. “Surprising the bone is your best bet,”


points out Betz. “Don’t do the same things over and over again at the same time, either repetitive exercises like running or weight lifting or consistent combinations; even high-intensity exercise can diminish the effects.” The most highly recommended exer-


cises involve those that require changing directions, bouncing and leaping—from basketball to lively dances, and even some intense yoga postures. Hopping and jumping are probably the best way to strengthen bones, but must be done in the proper way, according to Tucker and others. Research by Tucker’s team pub- lished in the American Journal of Health Promotion studied the effects of jumping on hip bone density in premenopausal women. It may seem counterintuitive, but Tucker reports that most benefits are gained from jumping as high as possible, resting 30 seconds and repeating up to 10 times twice a day in intervals at least


ESB Professional/Shutterstock.com


r


S


a


e


c


t r


s e


L d


i


n


e


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56