Exercise Builds Bone Density In Older Men

A study comparing the effects of vitamin D and calcium fortified milk with or without exercise, and exercise alone, showed that exercise provided a bone mineral density increase, but the fortified milk alone did not increase bone mineral density.

The study was done on men aged 50-79

Osteoporosis Canada recommends that adults over age 50 should have 1200mg/ day calcium, and 800 to 2000 IU/ day of vitamin D.

Meeting the daily vitamin and mineral requirement is essential, but exercise, specifically weight bearing exercise like jogging or weight training, is also critical.

It's important to note that the study protocol used a progressive resistance training model, meaning that the subjects gradually increased the loads they lifted as they became stronger.  Staying with light weights doesn't cut it.  Impact exercise like jogging and jumping are also potent bone builders, but like all exercise, more intensive activities should be added only as overall strength and physical ability increases.

Obesity: Socially Acceptable to Discriminate

Use of the N word or saying that women are only good for bed and kitchen, and a person reveals their ignorance, overt prejudice, and will be rightfully chastised for such gross discrimination.

Call someone fat and lazy though, and for many this will be viewed as just calling it like it is, instead of what it really is, a judgmental, derogatory, discriminatory insult.

I think we need to deal as a society with obesity on several levels, one is preventing weight gain and losing weight, and the other, which I don't talk about much but perhaps should, is about how being overweight opens a person up to being discriminated against.

From overweight kids being bullied to obese coworkers being denied promotions or being the target of office gossip, I think we generally know this is wrong, but it isn't seen as being as wrong as racial slurs.

Discrimination against overweight people is as prevalent as racial discrimination

No more fat jokes - thestar.com

Bias, discrimination, and obesity. [Obes Res. 2001] - PubMed result

Obesity: attitudes of undergraduate student nurses... [J Clin Nurs. 2009] - PubMed result

Being overweight can prevent people from access to healthcare either from the individual dreading being weighed by the physician and any accompanying comments, or because some physicians are less inclined to do complete physical exams on obese patients.

Stigma and Discrimination in Weight Management and Obesity

Most of the population is overweight.  Although overeating is being "normalized" by this trend there is still the irony of social stigmas being attached to being overweight.

When thinking about our health and fitness where being overweight is concerned, let's also be mindful of not being judgmental or discriminatory, as that has never helped anyone.

Jack LaLanne Dies at Age 96

"Anything in life is possible, if YOU make it happen!" - Jack LaLanne

That quote was posted in memorandum on Jack LaLannes blog today.

He died of respiratory failure due to pneumonia.

LaLanne opened his own health club in Oakland, CA in 1936, and had a successful fitness show that ran in the 1950's.

Check out this guy's list of achievements.. Fantastic!

Jack LaLanne was relentless in his positive attitude and message of how living healthy makes you feel good and live longer, and showed us all how it's done.

LaLanne will be missed, but he created a legacy message.

For me, Jacks message is summarized best in his one liner "LaLannisms"

I've copied these from his website

• Anything in life is possible if you make it happen.
• Anything in life is possible and you can make it happen.
• Your waistline is your lifeline.
• Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.
• Don’t exceed the feed limit.
• The food you eat today is walking and talking tomorrow.
• Ten seconds on the lips and a lifetime on the hips.
• Better to wear out than rust out
• Do – don’t stew.
• People don’t die of old age, they die of inactivity.
• First we inspire them, then we perspire them.
• You eat everyday, you sleep everyday, and your body was made to exercise everyday.
• Work at living and you don’t have to die tomorrow.
• I can’t die, it would ruin my image.
• If man makes it, don’t eat it.
• If it tastes good, spit it out.
• What’s it doing for me?
• Your health account is like your bank account: The more you put in, the more you can take out.
• If one apple is good, you wouldn’t eat 100.
• It’s not what you do some of the time that counts, it’s what you do all of the time that counts.
• Make haste slowly.
• Eat right and you can’t go wrong.