Resistance Training May Help Strengthen Bones

Historically, weightlifting/strength training has been limited primarily to the young, athletic population seeking to improve performance. However, the benefits gained from resistance training can extend beyond the playing field to the maintenance of bone strength, thus impacting the performance of everyday activities.

This review of the literature discusses the influence of progressive resistance training on bone density. The authors evaluated study results from the past 10 years, focusing on cross-sectional designs and longitudinal studies. They paid particular attention to potential differences in the effects of resistance training vs. aerobic exercise or weightbearing physical activities. 

Literature results were discussed in terms of various potential variables influencing bone gain/loss, including:

* long-term training among active older men;



* female athletes and bone density;

* weightlifters vs. skiers vs. cyclists; and

* resistance training in premenopausal women (see the study in the Women's Health section of this issue). 

The research reviewed suggests a positive association between resistance training and bone mineral density in young and older adults, with the effects being specific to the working muscles and the bones to which they attach. The authors note that "although aerobic exercise and weightbearing physical activity are important... resistance training exercise seems to have a more potent impact on bone density." 

Layne JE, Nelson ME. The effects of progressive resistance training on bone density: a review.Medicine & Science in Sports & Exercise, 1999:31(1), pp25-30.


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Kinesio Tape Blog

Here is a little from the Kinesio Tape blog about Linkin Park and how the tape is allowing him to continue with his career.

The band Linkin Park is currently touring to promote their new album, "A Thousand Suns."   A couple of weeks ago they played a characteristically high energy gig at New York's Madison Square Garden. Check out the videos and photographs of frontman Chester Bennington with blue Kinesio Tape on his left neck and back. The tape is highly visible on his neck, back and part of his shoulder in the later part of the concert video after he takes off his jacket. It is said that Bennington, who was recently hospitalized struggles with chronic back conditions, and Kinesio Taping could be a key to continuing his career. Some are calling Bennington injury prone, but he just seems like a guy who loves performing and doesn't hold back. The band had to cancel some appearances this year due to Bennington's health issues, but he looked in good form at the Garden and in the concert video, which aired on the Fuse network February 18th.  The tape is clearly visible in the video of "When They Come For Me" currently featured on the band's website, linkinpark.c om.

The best kept secret on weight loss!

Eat Less.  

Top ten tips to prevent back pain.

Top ten tips to prevent back pain that you can start TODAY!

1. Maintain a healthy diet and weight
2. Remain active-under the supervision of your doctor of chiropractic.
3. Avoid prolonged inactivity or bed rest.
4. Warm up or stretch before exercising or other physical activities, such as gardening.
5. Maintain proper posture.
6. Wear comfortable, low-heeled shoes.
7. Sleep on a mattress of medium firmness to minimize any curve in your spine.
8. Lift with your knees, keep the object close to your body, and do not twist when lifting.
9. Quit smoking.  Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
10. Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct. 

Sitting a lot even if you exercise every day can decrease your life expectancy.

A new study debunks the theory that an hour of exercise a day is all you need to live a long life. Turns out, people who spend more time sitting during their leisure time have an increased risk of death, regardless of daily exercise.

American Cancer Society researchers tracked the activity levels and death rates in more than 123,000 healthy men and women for 13 years. They found women who spend over six hours a day sitting during leisure time (watching TV, playing games, surfing the web, reading) were 40 percent more likely to die sooner than women who spend less than three hours sitting. Men who spend more time sitting have a 20 percent increased risk of death. Essentially, those who sit less, live a longer life than those who don't.

Several factors come into play when figuring out “why” sitting may take years off your life.

The first may seem like common sense. The more time you spend sitting, the more likely you are to passively eat snacks or consume high calories drinks resulting in unhealthy weight gain. But this isn’t always the case. Sedentary obese and normal weight Americans had similar increased risk of death in the study.

Prolonged time sitting suppresses your immune system, which may increase the risk of cancer and other diseases. And your blood isn’t circulating as it should when you’re sedentary for long periods of time. When blood doesn’t flow thru your veins up to your heart, it could lead to dangerous blood clot. It also has metabolic consequences – increasing your resting blood pressure and cholesterol levels. Researchers say the metabolic effect may explain why the association was strongest for cardiovascular disease mortality in the study.

The study, published in the American Journal of Epidemology suggests, “public health guidelines should be refined to include reducing time spent sitting in addition to promoting physical activity.”

So as you keep your brain stimulated with your smart phones, video games and gadgets, wireless apps and paperless books – walk around or stand up while playing your favorite game. You may add years to your life.

Prevent Headaches Before They Happen!

Recently in Yoga Journal there was an article about how to prevent a headache before they happen.  Often times we can feel a headache coming on before they happen.  A lot of us keep our stress in our neck or jaws, which causes tension. This can then lead to a decrease in circulation leading to a headache.  

Yoga Journal gave some simple stretches to do to prevent a headache from coming on.  

While seated, interlace your fingers and place your hands on the back of your head.  Allow your head and arms to relax forward and your chin to travel toward your chest.  The weight of your head and arms, combined with gravity, will begin to release your neck and reduce or eliminate your headache.  

And as the column reminds us, and ounce of prevention is worth a pound of cure.  

Reach for a healthier back.

Gravity. A poorly fitting chair. The emotions you feel during the day. Bad posture. Stress.

These are all things that can create compression in your lower back. And, as we all know, with compression comes pain. But you can reduce compression and relieve pain at any point during the day with this simple exercise.

Sit comfortably on your chair with your knees open to hip distance and your feet flat on the floor. Take a deep breath in and stretch your arms up overhead. Interlace your fingers and turn your palms towards the ceiling, pressing your sitting bones down while reaching up. Keep your arms straight alongside your ears and turn to the right, feeling the stretch on the left ribs and hip. Take five deep breaths, then switch sides.