Kelowna Personal Training

Building Bones

Building Bones

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

Exercise is vital at every age for healthy bones, it not only improves your bone health, it also increases muscle strength, coordination, and balance, and it leads to better overall health. Like muscle, bone is living tissue that reacts to increases in loads and forces put upon it by growing stronger. It does this all the time but any increase in ‘loading’ above normal levels has the best chance of increasing bone strength.

For most people, bone mass peaks during their thirties and after that time, we can begin to lose bone, so all the more reason to keep exercising. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.

By taking enough exercise you will not only feel good and reduce your risk of osteoporosis and fractures but exercise will also benefit your heart and reduce your risk of many other conditions such as cancer. Exercise helps with many types of pain and stiffness, and specific exercises can also help with the pain and problems caused by fragility fractures.

One of the challenges is knowing what exercises are the best ones for you, your personal trainer can put together a program that will suit you and also give some advice on diet with food to improve bone health in mind.

There are various types of exercise which will benefit your bones:

Weight-bearing which forces you to work against gravity including walking, hiking, jogging, climbing stairs, tennis, and dancing.

Resistance training, which can be done by machine based exercises, or by using free weights to exercise

High impact exercises, skipping, jogging, jumping and ball games such as basketball and netball

Balance training which involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core. These kinds of exercises can improve stability and help prevent falls.

It is good to vary your exercises and to make them progressively harder. Also short high intensity exercises rather than long, slower, lower impact exercises are good for bone strength.

Swimming and cycling are non weight bearing exercises which do help build and maintain strong muscles and have excellent cardiovascular benefits but they are not the best way to exercise your bones.

Contact Leigh Carter Personal Training today for your free consultation

Start Building a better body for your future

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Personal trainer kelowna

Exercise and Stress

Exercise and Stress

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

We’ve all been there, when start to get a little crazy at work, you start to go a little crazy in life, your body starts reacting muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps, even have trouble sleeping. Then you could start a cycle of worrying about these physical symptoms and that leading to more stress.

Exercise is an effective way to break this cycle, as well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so will your mind and you will often find that you’ve forgotten the day’s stresses after your workout in the gym. By lowering your stress levels you will begin to have a sense of command over your body and your life.

With regular exercise you will begin to lose your daily tensions, the repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out, by focussing on a single physical task you can produce a sense of energy and optimism and may find you are more able to focus on the tasks in hand, thinking clearly and calmly. Regular exercise can increase your self confidence, as it relaxes you it can lower the symptoms associated with anxiety and stress. Also can improve your sleep which suffers if you are stressed.

All types of exercise can increase your fitness and decrease your stress, but it is important to choose an activity that you enjoy rather than dread, otherwise you will defeat the object if you are stressing over doing a 5k run if you’d rather be swimming a few lengths in the pool. Try a variety of activities until you find some you enjoy and you’ll be more likely to stick with your workout routine. Get together with your personal trainer and come up with an exercise regime to suit your lifestyle and your needs and will build up your fitness levels gradually.

Don’t forget apart from being a good stress buster, exercise also has these added health benefits

• strengthens your heart
• increases energy levels
• lowers blood pressure
• improves muscle tone and strength
• strengthens and builds bones
• helps reduce body fat
• makes you look fit and feel healthy

Schedule your exercise in and make it part of your daily/weekly agenda.

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#personaltrainerkelowna