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Save Your Bones

Get more: health
09/12/2011

Dr. Streicher talks about how to prevent Osteoporosis. Jim Karas (lifestyle expert and personal trainer to Hugh Jackman, Diane Sawyer, Gayle King and more celebs) joins Val and Dr. Streicher to show us how to build bone strength now to help prevent bone breakage as you age.

WHAT ARE RISK FACTORS FOR OSTEOPOROSIS?

  • Advanced age
  • Previous fracture
  • Long-term steroids
  • Low body weight (less than 58 kg [127 lb])
  • Family history
  • Cigarette smoking
  • Excess alcohol intake

Exercises to help build bone:

1. Overhead Press.

Nothing loads the spine, to create more bone density, like an overhead press done with free weights or tubing.

A. You stand with your feet shoulder width apart with weights in your hands, palms facing forward.

B. Slowly exhale as you press the weights up over your head, inhale on the way down.

C. Make sure to move slowly through each repetition

D. Also tuck your abdominals at all times to work your abdominals as well.

2. Lateral Shoulder Raise

A. You stand with your feet shoulder width apart with weights in your hands, palms facing forward.

B. Slowly exhale as you lift the weight out to your side

C. Make sure to move slowly through each repetition

D. Relax your neck and focus on your shoulders, not your neck.

E. NOTE: This is great not only for bone density, but for sexy shoulders.

3. Plyometrics (Jumping Jacks)

A. While it sounds like a grammar school, gym class nightmare revisited, jumping jacks are GREAT for bone density

B. First requirement, wear a great bra.

C. Second requirement, either perform jumping jacks or try jumping to your flight of stairs.

D. Start with the lowest one, then work your way up.

E. You will be amazed when you are able to get to a higher stair, and that means you are building bone density.

To find out more about Dr. Lauren Streicher click here: http://drstreicher.com/

To find out more about Jim Karas and his Chicago personal training center click here: http://www.jimkaras.com/

Get more: health
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