Aging Gracefully Blog

Archive for April, 2014

Spring is the Season for Hip Fractures

Wednesday, April 23rd, 2014

New research reveals that most hip fractures occur in the spring in women over the age of 55.  Falls are the leading cause of these fractures in post-menopausal women, emphasizing the need for counseling to reduce the risk of falling both inside and outside the home.

As published In the current issue of the National Osteoporosis Foundation Report (April 2014), a group of researchers examined fracture data from 60,000 post-menopausal women from the US, Canada, Australia and seven European countries.  They found that only hip fractures showed a seasonal variation, with the majority occurring in the spring.  The main cause was falls resulting from slipping or tripping, both inside (52%) and outside (48%) the home.

One contributing factor could be lower levels of Vitamin D due to reduced exposure to sunlight over the winter which manifest in spring, however this was not studied. In addition to adequate Vitamin D, we need enough calcium to mineralize the bones.  Due to conflicting results of several major studies regarding calcium supplementation, experts recommend that the safest and most effective source of calcium is found in food choices, not supplements, and that exercise is key to bone health, specifically weight bearing and strength training exercise.

For more on the calcium controversy and types of exercise beneficial to the bones, please refer to this previous blog post.

Sculpt Your Arms in One Easy Move!

Tuesday, April 15th, 2014

Looking for the most efficient way to get tank top arms in a hurry?  Here it is:  The classic push up firms your chest, sculpts your shoulders and defines the triceps in the back of your upper arms, all in one easy move.  And even better, you can do this version at the kitchen sink while you're waiting for your coffee or tea.

The diagonal push up is a simply elegant exercise that activates these three muscles of the upper body as well as your core.  With your body on an angle, you need to assume a plank position, using your abdominals and back muscles to stabilize the torso.  The position of your arms determines which muscle you target.  Begin with one set of 10-15 reps of each position; build up to 2 sets.

To target the chest and firm the muscles under your bust line, position your arms 3-4 inches wider than your shoulders.  As you lower your chest toward the counter, bend your elbows out to the sides to 90 degrees (think of making a "box" with your arms).

To focus on your shoulders, move your arms in closer, placing your hands directly under your shoulders. As you lower your chest, bend your elbows straight back so they come in close to your sides.

For the triceps, move your hands in even closer, so that you can make a triangle with your index fingers and thumbs.  Now when you bend your elbows, they will flare out to the sides, making a diamond shape as you lower your chest to the counter.

Check out this video for more tips on proper form.