| EAST GIPPSLAND NEWSPAPERS 8 EDITION 1 - 2024 WEDNESDAY, MARCH 20, 2024 Staying strong with resistance Are you in (or approaching) your later years? Are you wondering what you can do to ensure your bones stay strong through the next period of your life? As we age it is common to begin feeling WKH HHFWV RI \HDUV RI OLIH RQ \RXU ERG\ 'LVHDVHV OLNH RVWHRDUWKULWLV L H GHJHQHUDWLRQ RI MRLQWV DQG RVWHRSRURVLV L H ZHDNHQLQJ RI ERQHV DUH PRUH FRPPRQ LQ WKH HOGHUO\ SRSXODWLRQ %XW MXVW EHFDXVH WKH ȴJXUHV VKRZ WKLV LW GRHVQ W PHDQ WKHVH GLVHDVHV ZLOO DHFW \RXU DELOLW\ WR OHDG D IXOO DQG DFWLYH OLIH 7KH JRRG QHZV LV WKHUH LV SOHQW\ \RX FDQ GR QRZ WR UHGXFH WKH ULVN RI ERQH UHODWHG SURE OHPV GRZQ WKH OLQH +HUH DUH D IHZ H[HUFLVHV IRU DJHLQJ ERQHV WKDW \RX FDQ SHUIRUP UHJXODUO\ WR NHHS \RX DQG \RXU ERQHV LQ WLS WRS VKDSH WEIGHT-BEARING AND RESISTANCE ARE KEY ΖW LV ZLGHO\ DFFHSWHG WKDW WR LQFUHDVH ERQH KHDOWK ZH QHHG WR VWUHVV WKH ERQHV RI WKH VNHOHWRQ 7KH EHVW ZD\ WR GR WKLV LV WKURXJK ZHLJKW EHDULQJ H[HUFLVHV L H H[HUFLVHV SHU IRUPHG LQ DQ XSULJKW SRVLWLRQ ZLWK RXU OHJV LPSDFWLQJ WKH JURXQG 5HVLVWDQFH W\SH H[HUFLVHV DUH DOVR EHQH ȴ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ΖQ RUGHU WR LQFUHDVH ERQH VWUHQJWK ZH QHHG WR UHJXODUO\ SXVK RXU ERGLHV EH\RQG WKH LQWHQVLW\ RI VLPSOH HYHU\GD\ WDVNV OLNH ZDONLQJ AGE IS A FACTOR 1RZ LI \RX UH ZRUULHG ZH UH JRLQJ WR VXJ JHVW D QHZ J\P PHPEHUVKLS DQG LQWHQVH ZHLJKWOLIWLQJ SURJUDP WKHQ UHVW HDV\ 7KHUH DUH ORWV RI WKLQJV WR FRQVLGHU DQG DJH DV ZHOO DV PHGLFDO KLVWRU\ LV D ELJ IDFWRU ZKHQ LW FRPHV WR SUHVFULELQJ H[HUFLVH 6RPHRQH ZKR LV ZLOO QHHG D GLHUHQW H[HUFLVH UHJLPH FRPSDUHG WR VRPHRQH ZKR LV ZKHQ LW FRPHV WR WDUJHWLQJ ERQH KHDOWK The following are simple weight-bearing exercises you could have a go at doing: :DONLQJ XSKLOO +LNLQJ DFURVV WKH FRXQWU\VLGH 6WDLU FOLPELQJ RU VWHS XSV $ IULHQGO\ JDPH RI WHQQLV RU EDGPLQWRQ 'DQFLQJ 3LODWHV You can add resistance to your exercise program by: /LIWLQJ ZHLJKWV DOZD\V VWDUW OLJKW VR DV WR QRW RYHUORDG WKH ERG\ ([HUFLVLQJ XVLQJ FDEOHV RU UHVLVWDQFH EDQGV DJDLQ XVH OLJKW UHVLVWDQFH WR EHJLQ with) &DUU\ D EDJ RI ULFH LQ \RXU EDFNSDFN ZKHQ RXW ZDONLQJ (YHU\RQH KDV GLHUHQW UHTXLUHPHQWV VR ZH VXJJHVW JHWWLQJ LQ FRQWDFW ZLWK RQH RI RXU RVWHRSDWKV VR ZH FDQ FUHDWH DQ LQGLYLGXDO D SURJUDP WKDW LV SHUIHFW IRU \RX 7KHUH DUH PDQ\ VDIH H[HUFLVHV IRU DJHLQJ ERQHV DQG WKH WHDP KHUH DW +HDOWK/LQNV *LSSVODQG ZLOO KHOS WR ȴQG WKH ULJKW H[HUFLVHV WR VXLW \RXU ERG\ Written by Dr Belinda Coulton, principle osteopath with HealthLinks Gippsland ([HUFLVHV ZLWK UHVLVWDQFH VXFK DV JROȴQJ KHOS DJHLQJ ERGLHV EXLOG DQG PDLQWDLQ VWUHQJWK (PS) M.B.B.S, Ph.D., F.R.A.C.S. SPECIALIST GENERAL SURGEON ‘WHEN EXCELLENCE AND PERSONAL CARE COUNTS’ CARPAL TUNNEL UNDER LOCAL GASTROSCOPY AND COLONOSCOPY GALLSTONE SURGERY BREAST LUMPS BREAST CANCER BOWEL CANCERS HERNIA REPAIRS HYDROCELES KEYHOLE SURGERY LIPOMAS DUPUYREN’S HAND SURGERY TUMMY TUCKS THYROID SURGERY VARICOSE VEINS VASECTOMY MR ADRIAN AITKEN 8 PEARSON ST BAIRNSDALE www. tzpatrickhouse.com.au ASK YOUR GP FOR A REFERRAL PHONE 51 444 555 FOR APPOINTMENTS EN22248 BAIRNSDALE BOWLS CLUB incorporating Bairnsdale Croquet Club Cnr Grant St & Pearson St, Bairnsdale Phone: 5152 3796 MON - SAT 9.30AM - LATE | SUN 10AM - 8PM TRADING HOURS THURSDAY & FRIDAYMEMBERS DRAW & RAFFLES LUNCH: 7 DAYS | 12-2PM | DINNER: 7 DAYS | 6-8PM GET ON THE GREENS BOOKING PREFERRED
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