If you fell over, how would you fare?
No body wants to fall over to be left with breaks in several places and requiring a double hip replacement…. so it’s important to think about what’s happening under your skin.
How are your bones doing?
Your bones are extremely important but we rarely think about them. When concern is raised about their health, it’s usually because there is already a problem.
Have you heard of the balance test?
How long can you balance on one leg?
Over 50 - you should be able to stand for at least 10 seconds.
How long can you balance standing on one leg? You may have heard that this is used as an indication of life longevity. Wondering how and why? It’s linked to likelihood of falling. If you are unsteady, you are more likely to have a fall. Falls can have a domino effect on your health, particularly if you have poor bone health or osteoporosis. Someone with good bones will recover much faster, whereas someone with poor bone health may find their fall has caused severe fractures in multiple places. Imagine you have poor bone density in your vertebrae and you fall. What happens to you when your spinal column is damaged? That’s a life you don’t want to imagine.
How do you strengthen your bones?
1. Diet - adequate calcium and vitamin D intake promotes strong bones
Resistance bands are just one form of strength training that will strengthen your bones.
2. Resistance exercise – When you place a bone under tension through the pulling of muscles, it stimulates bone growth. Resistance training will increase the density of your bones.
Menopausal? Take note!
If you are menopausal or post menopausal, the drop in oestrogen leaves your bone health at further risk. Low oestrogen levels can lead to porous, weakened bones and osteoporosis. Hence it is even more important to engage in physical activity that stimulates bone growth.
Are you doing any exercise to stimulate bone growth?
Resistance training can be in the form of body weight exercises, using resistance bands or using weights. As long as you are challenging your muscles and they are pulling against the bone, they will be stimulating growth. You want to ensure you are challenging all your main muscle groups though as you don’t want to have just strong legs and hips, your upper body and spinal column are equally important.
What’s my role?
I work with people who want to get out of pain and develop stronger healthier bodies. Sometimes a soft tissue treatment is just the start. Reducing pain enables you to move more and do more, so this is the perfect time to engage in exercise that will make you overall much stronger and healthier. If you would like help starting your fitness journey, let’s talk.
I am Sabrina Qua - Soft Tissue Therapist, Movement Coach and Personal Trainer based in Worcester Park, Epsom, who helps people resolve or significantly reduce their muscular aches and pains through an integrative approach, so they can live active, enjoyable lives. More tips and information available in my Facebook group Reduce Pain and Move Better.
If you would like help reducing pain or getting stronger and fitter, book your complimentary exploratory call now.