*Osteoporosis-Exercise to build strong bones

It is important to look after your bones as you age. Bones constantly form and reform throughout your life. It is important to build a “bank” of bone during childhood, adolescence, and young adulthood to better weather the bone losses later in life. During adulthood it is important to try to maintain bone by activities that help build bone. As you get older, falling and suffering bone fractures becomes more of a risk. The most common fracture areas are spine, hip and wrist.

The best way to build bones is to do weight bearing exercise. The best exercises are walking and weight lifting (even soup cans) for upper body strength. Exercise needs to be consistent. The “impact” of weight bearing exercise stimulates bones to maintain their strength. It is also important to work on balance activities to prevent falling.

*Arthritis- Tai Chi for Pain

A new study has found that Tai Chi improves pain and disability among arthritis suffers. Tai Chi is a gentle but effective form of exercise and movement that emphasizes flowing movements in functional positions. People practice it in standing and this helps by stimulating balance reactions, gentle weight bearing and range of motion.

Researchers at The George Institute for International Health did a systematic review of the literature and found positive effects of Tai Chi on improving physical performance, reducing tension and improving quality of life. For a systematic review, researchers compare and synthesize multiple studies to answer a specific question.

Hall A, Maher C, Latimer J, Ferreira M. The effectiveness of Tai Chi for chronic musculoskeletal pain conditions: A systematic review and meta-analysis. Arthritis Rheum 2009; 61:717-724.

http://www.thegeorgeinstitute.org/events/latest-news/research-proves-tai-chi--benefits-for-arthritis.cfm accessed 6-24-2009