https://healthyheartchallenge.goredforwomen.org.au/ehome/HHC/what-is-the-healthy-heart-challenge/

Our exercise physiologist here has registered for this FREE challange and he encourages you to do so as well!

This Heart Healthy Challenge is designed to motivate you tackle some heart issue’s you may have.

Once you register you will be provided with e-newsletters, tips, information and food recipes to assist you in achieving your goal. In addition, you will be able to track your progress online.

So tell a friend or two, and challenge yourself to stay healthy!

Use these details to log into the Healthy Heart Challenge website and access our healthy hints and tips and other useful information to help keep you motivated.

So how can exercise help healthy ageing? Exercise can prevent falls in older people.
At least one-third of community-living Australians aged 65 years and over fall every year, with even higher rates for people in aged-care facilities and hospitals.
Falls can result in permanent disability, restriction of activity, loss of confidence and fear of falling, all of which reduce quality of life and independence. The economic cost of fall-related injuries is estimated at more than double that of injuries in car accidents (1).
High-quality studies show that exercise prevents falls in older people (2), by decreasing the key risk factors such as poor balance, slow reaction time and muscle weakness.

What type of exercise is best?
The best exercise programs to reduce fall rates should include balance training, be performed regularly, be of sufficient duration (at least 2 hours per week) and be ongoing (2). Good balance exercises involve controlled body movements while standing with the feet close together (or standing on one leg), with as little arm support as possible.
(1) Tinetti ME, Williams CS. Falls, injuries due to falls, and the risk of admission to a nursing home. N Engl J Med 1997; 337(18): 1279–84.
(2) Sherrington C, Whitney JC, Lord SR et al. Effective exercise for the prevention of falls: a systematic review and meta-analysis. J Am Geriatr Soc 2008; 56(12): 2234– 43.

What are the Risk Factors?
The following risk factors can increase your chances of developing osteoporosis:
? Gender (females more susceptible due to decreased levels of oestrogen following menopause)
? Family history
? Race (european/asian ancestory)
? Advancing age
? Low body weight
? Low dietary Calcium intake
? Vitamin D deficiency (not enough sunlight)
? Sedentary lifestyle
? Smoking
? Excessive alcohol intake
? Chronic use of medications such as corticosteroids
? Medical conditions such as hyperthyroidism, coeliac disease, chronic liver of kidney disease.

Management
There are several medications available for the treatment of osteoporosis however lifestyle changes and preventative measures such as fall prevention programs are also encouraged.
Medications
Medications currently available in the treatment of osteoporosis aim to decrease the amount of bone lost so that a net gain in bone density occurs over time. Please contact your GP for further information regarding what type of medication will be suitable for your current condition.
Lifestyle Changes
Lifestyle changes are a simple and effective way of improving your bone health. Lifestyle changes can include:
? Increasing calcium intake through diet or supplementation
? Increasing levels of physical activity throughout the week
? Quit smoking
? Decrease alcohol intake
? Increase exposure to sunlight to correct any Vitamin D deficiencies

Exercise as a Treatment
Sedentary lifestyles encourage the loss of bone mass, for this reason regular exercise is highly recommended for people with osteoporosis as it has been shown to slow age related bone loss as well as improve general health. People with osteoporosis should only perform low-impact weight-bearing exercises. Gentle exercises with light weights are recommended. Exercises to prevent falls are also encouraged. Suitable exercise include:
? Tai chi
? Walking
? Stair climbing
? Line dancing
? Upright cycling
? Low impact aerobics or water aerobics
? Standing on one leg, heel-to-toe, walking along a line, sideways over objects.
? Low-weight, high repetition resistance exercises.

At MediGYM, we’re building a stronger community one person at a time. Call us on 02 9960 6166 and speak to one of our friendly staff and get started today in improving your health and well-being.