H.O. Fitness - News and Advice

Posted by Hazel Oliver
Hazel Oliver
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on Wednesday, 25 January 2017
in Fitness

Move Your Bones

Move Your Bones
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Move Your Bones

Move your body

Help keep your bones healthy and dense.
Unfortunately as we age both decrease

Bone Density
Osteoporosis facts.
1 in 2 women suffer
and
1 in 5 men suffer
over 50 years will have a fracture.

Your Bone Piggy bank builds in your 20's-25's-30 years.
Don't know about you but I'm way over that hill
and hitting the Over 50's this year.
So what can you do to help keep your bone piggy bank balance healthy?
 
Most people think milk for calcium, not me.
Other than humans, what wild animals or pets feed their adults/fully grown animals milk??, none
they eat meat they hunter or eat leaves of trees or bush.

If you think about it, 
The BIG 5, animals in the wild like,
elephants, graffiti, lions don't drink milk they eat leaves and bushes and they are as strong as an Ox or they eat meat.

Bone feeding foods
Sources for calcium
Leafy green vegetables, - broccoli, rocket, kale, spinach, leaks, cabbage, peas, watercress.
Also tinned salmon,  less sea pollution and the bones is where the goodness is.
Calcium is stored in the bone

Factures to factor into your lifestyle
Menopause declines bone mass, magnesium and Vitamin K
Pregnancy depletes
Stress depletes
Smoking depletes
Alcohol depletes
Fizzy drinks depletes

Other Risk Factors
Family history
Medicine History, steroids, thyroid, cancer, RA, auto-immune
Diet
Gender
IBS
Race
Over Exercises AND Under exercises
Prostate drugs
Vit D -Absorption
Anybody can suffer from Osteoporosis

Absorption is key
Good gut health for good bone health

Bone is reactive not proactive
and
Not all exercise is bone protective or bone stimulating
Sorry but swimming or an aquafit class has no effect for bone quality.

Exercises
Move Your Body
Swimming has no effect for bone quality but Cardiovascular, yes it has it's place.

What you need to do is LIFT... 
Lift weights
Weight train 2/3 times a week for 20 minutes
Bodyweight too.., excellent
and that's where my fitness pilates is come into its own
as well as movement, flow, range of movement, balance, focus, co-ordination, strength, core, flexibility and strength, aid better sleep and other wonderful health benefit but it weight bearing... fantastic for them bones.

Gut Health
Good Nutrition
Good Movement
Mental health
Less Stress

So Go LIFT - stay strong not skinny

ps
Bone health next newsletter

This is an article written about exercise and arthritis

Yoga and Pilates are the two mentioned
Movement based flow exercises.

Move your body daily,
if you can't get or make a yoga or pilates class
try a walk.

My classes also it the mark on bone health and density.

To benefit then,
Jump onto my fitness pilates classes to move you body in flow and function for lifestyle.

CIC Classes In Community.

All Classes are up and running after the Christmas Break

CIC Classes In the Community

Mondays 
12.30 -1.15pm NFU Fat Blast HIIT's

7.30pm-8.30pm Fitness Pilates Flow
Mickleton -King George Hall

Tuesdays
12.15-1.pm NFU Fitness Pilates Flow

7.00-8.00pm Hampton Lucy Village Hall. FMS Class, Fatloss Metabolic Strength class 

Thursdays
The Malthouse, Alveston, S-u-A. 7.30-8.30pm  Fitness Pilates Flow


U3a Classes
Mondays 1.30-2.30pm Wellesbourne Village Hall
Tuesdays 9.30-10.30  Wellesbourne VH
Tuesdays 10.45-11.45am Wellesbourne VH
Thursdays 9.30-10.30pm St Peters Church Rooms, Wellesbourne

Sports Performance & Function
Fitness Pilates - Stratford Rowing Club
Wednesday 10.30-11.30am
Thursday 12.30-1.30pm

 

Holistic Wellbeing Programmes
Massage sessions - Pre-Post-Natal Pregnancy and Wellbeing, By appointment only.
Holistic Core Restore session, By Appointment only. Diastasis & C-Section recovery.
Menopause Matters By appointment only


Hazel " Move Your Body " Oliver
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