Bone density refers to how much bone minerals, including calcium and other minerals, are held within the bone. Healthy bones are dense, and so they contain a high amount of mineral content. As we age, it’s critical that we maintain an increased bone density so that we can avoid life-limiting bone breaks.

If you have mainly been sedentary for most of your life or have not engaged in physical activity of any kind for quite some time, your first stop is your  health care professional.  Take the time to make an appointment with your MD to discuss your fitness goals with them thoroughly and mindfully. Failing to do so may place you at significant risk for a health emergency.

Resistance training with weights is a fantastic way to build your muscular strength and endurance, build a lean, fit body, and improve many facets of your health. Resistance training doesn’t have to be complicated, so do not hesitate to try out some exercises! In addition, many find that working with weights is super fun, a great way to burn off the stress of the day, and the release of feel-good endorphins is always a plus!

Many confuse osteopenia and osteoporosis, and while both are bone diseases and linked, they have some differences. Think of osteopenia as on the continuum between having strong, healthy bones and having weakened and easily fractured osteoporotic bones. A bone density test will show whether your bones are solid and robust, or are now weakened by osteopenia, or if your bone loss is so advanced, you now have osteoporosis. Bone density testing is painless and much like an x-ray. This test measures the calcium and other minerals in bones; the examination will reveal if you have osteopenia.

To master the technique of race walking, you will need to practice. Race walking is not simply walking fast or running slow. If you want to mimic the pros, the two basic rules are always to keep one foot touching the ground at all times, and the other is to keep the swing leg straight. The straight leg must stay straight as it touching the ground and as your hips move over the top of this leg and foot.

There can be an absolute dread of going back to a gym that you have been absent from for any period of time. We all fear the looks of judgment from the other gym regulars, along with the lapsed membership, the unknowns of what has changed in our absence, and the knowledge that our fitness has declined during our break.

A hamstring injury can range from being very mild to severe, and they are one of the most common types of sports injuries. Understanding this critical muscle group will help you respond better when things go awry. Quick recognition and treatment will aid in your recovery and hopefully get you back in action sooner!

There are many benefits of taking the stairs. Consider that climbing the stairs will strengthen and firm your legs and increase the  blood flow to your legs as well. No matter the intensity, taking the stairs is a great cardiovascular workout. Using the stairs as a part of your workout routine will help you move your body composition in the right direction.

A resilient core will also  improve your posture; remember that ideal posture will lessen your risk for back and shoulder aches, as well as improve your breathing! In addition, with a strong core and ideal posture, your body will be better able to move efficiently and be ready for any forces acting on it, such as a slip or a sudden push. 

While there is a volunteer role for everyone, including those with limited physical abilities, roles that require more physicality offer greater physical benefits. These benefits include a decrease in back pain, obesity, and high blood pressure! So, if you are looking for a new challenge and want to feel a part of something larger than yourself, get out of the hose and get busy!

While it can be challenging to prevent a stitch, there are many helpful tips and tricks available. You may need to experiment with these different methods to determine what will work best for you; to start with, try the many preventative strategies!