Fitter, Healthier Happier:
Staying Active Over the Holidays with ALTA Fitness Principles

The holiday season brings joy, family gatherings, and often, a break from routine. For those who frequent ALTA Fitness, the challenge lies in maintaining movement and well-being without the familiar gym environment. By focusing on “Fitter, Healthier, Happier” living, you can keep your body and mind thriving throughout the holidays. Here’s how:

The Cornerstone of Human Movement: A Holistic Approach
Human movement is rooted in fundamental patterns that are essential for health and performance. Modern lifestyles often restrict us to repetitive or sedentary tasks, but the holidays provide a perfect opportunity to reconnect with diverse and functional movement.
Dynamic Stretching
Keep your body moving via these movements by incorporating them throughout the day dynamic stretches:

• Arm circles x 10
• Leg swings x 10
• Torso twists x 10
• High knees x 10

These movements improve circulation and activate key muscle groups.
Mobility Drills
Enhance your joint range of motion with targeted exercises:

• Standing quad swings, x 5 each side
• Ballet spine rotations, x 5 each side
• Ankle mobility drills, x 10 each side 

Mobility work ensures your body stays agile and ready for action.
 
Mental Preparation for Movement
Mindfulness and Meditation
Embrace mindfulness techniques to reduce holiday stress and enhance focus. Simple breathing exercises or guided meditations can set a positive tone for your day. There is an endless array of mediation breathing apps out there we use Headspace https://www.headspace.com/meditation
Visualization
Picture yourself executing movements with confidence and ease. Visualization boosts motivation and helps you stay on track with your fitness goals

Recovery and Self-Care
Foam Rolling and Fascial Release

• Use a foam roller to address tight muscles and fascia. Spend 30-60 seconds on tender areas.

Heat and Cold Therapy

• Heat Therapy: Soothe sore muscles with warm baths, heat packs, or hot showers.
• Cold Therapy: Reduce inflammation with ice packs or cold-water immersion.

Flexibility and Balance
Static Stretching
Hold stretches for 30-60 seconds, focusing on major muscle groups:

• Hamstrings
• Quads
• Calves
• Chest

Practical Tips for Daily Movement
Optimize Daily Posture
Maintain a neutral spine and avoid slouching while sitting, standing, or moving.
Embrace Nature
Get outdoors! Walk, hike, swim, ride or engage in other activities that challenge various movement patterns.
Listen to Your Body
Stay mindful of pain signals and adjust accordingly. Rest and recovery are as important as activity.

By applying these principles and aligning with ALTA Fitness’s “Fitter, Healthier, Happier” philosophy, you can navigate the holidays with energy and vitality. Prioritize movement, embrace mindfulness, and make this season one of health and happiness.

Let’s Talk Junk Food

There is junk food and then there is junk food – of which you may not even think is junk food.

The junk food you are all familar with are the lollies, soft drinks, chips, sweet biscuits etc. And then there is the food hidden in our shopping aisles with claims of being healthy – baked not fried, good in fibre, protein etc which they may well be but it doesn’t actually make them ‘healthy’ or good for us.

The food we think is food, like breakfast cereals, biscuits, sauces, packaged dinners is in fact junk food of a type – maybe not as bad as a bag of lollies however is often of very little nutritional value or what value it has is negated by the other ingredients being added. Think sugars, additives, preservatives, flavours, colours and ingredients we can’t even pronounce – with very little real food in them – frankly we have been misinformed, some intentionally, some not.

Having worked in the food industry, I was responsible and saw it first hand on how to market it. Some products I worked on where very healthy like Farmers Union Greek Style Yogurts still made with good quality ingredients – some were iffy at best – think Diet Yogurts. We added lots of flavours, thickeners, colours and artificial sweeteners. 

And we are consuming food that was not even around 100 years ago. Hence we are experiencing disease as we have never experienced before. This is partly why…After the war years and exploding population it was determined that to feed the mass there were 4 problems*

The solution to four problems plaguing humanity was to

1. How to produce enough food to feed almost everyone
2. How to do so inexpensively
3. How to preserve that food so I can be stored and transported safely
4. How to make it highly palatable

HOWEVER if you have all these 4 characteristics you pretty much guaranteed to end up with the SAD (Standard American/Australian Diet)…..cheers to that!

BUT the fifth criterion missing is

• How to make it harmless – the SAD was not generated to harm us but the fact is it has – if consumed in excess – and it’s the consequence of the four points colliding with millions of years of eveolution. It’s sort of like cigarettes – it slowly kills us or at most makes the last years of our life in disease.

When you are out shopping next, stick to foods that are unprocessed or minimally processed think meat, vegetables, fruit, quality dairy, nuts, seeds, and quality oils. Lastly read the labels if there is added sugar, colours, flavours, numbers in brackets or ingredients you don’t know then leave it on the shelf.

And if you want some real food recipes, feel free to explore our ALTA Fitness Recipe Page.

*Dr Peter Attia MD – Outlive The Science of Art & Longevity and The Drive Podcast

By Alex Steele (ALTA Team Member)

Some people ask me what is the most important thing when it comes to exercise, getting fitter, stronger, more flexible, you name it consistency is my answer. 

Just like investing your money it might seem a lot at the time, there will be a hundred reasons not to do it and other things to spend your money on. But if you keep putting what you can into your investment you will reap the benefits later in life, thank yourself you put in the hard work and made the smart decision.

The same is true with your health and fitness. The time, money and effort you invest in yourself now will be worth so much more in the future. 
 

Bad, mediocre and great workouts all have an important place in your fitness journey. It is what some refer to as the rule of thirds. A big part of becoming fitter is working out when you’re not motivated, when you are tired, stressed or just don’t feel like it. Results don’t come from having an amazing workout or even an amazing week of workouts they come from showing up consistently and doing your best, no matter what your best is that day.

When I say “show up” I mean show up to your workout in what ever capacity it might be. It might not be at ALTA or even in a gym, it might be going for a walk/run around the block, or going to a park to do some exercise when you are on holiday, or even doing some squats in your front room. It’s showing up for yourself even when you are struggling.

Remember your bad workouts are just as important as you’re good ones, because you keep the habit alive, even when you don’t feel like it, you showed yourself that you are stronger than your excuses.

So the next time you are thinking of skipping a workout for whatever reason. Find a solution to your problem, show up, do your best and be proud you stayed consistent.

Forget the inspirational quotes and gym selfies – science reveals the truth: Motivation alone isn’t enough to guarantee an active lifestyle. While the desire to exercise is important, it only translates to actual action 38% of the time.

That means relying solely on motivation is less effective than flipping a coin!
So, what truly fuels lasting change? The answer lies in understanding the “intention-to-behaviour gap” and adopting a strategic approach. Ditch the all-or-nothing mentality – Department of Health and Age care has stated. For adults (18 to 64 years)

• Be active on most (preferably all) days of the week.
• Aim for at least 2.5 to 5 hours of moderate-intensity physical activity, or 1.25 to 2.5 hours of vigorous-intensity activity, or a combination of both.
• Include muscle-strengthening activities on at least two days per week.

The reality is, only a fraction of our population consistently meets these activity guidelines.  
Instead, embrace flexibility and problem-solving. Start by reflecting on your core values associated with movement. What feelings or goals does exercise evoke for you? Then, get realistic about your schedule and commitments. Can you dedicate 10 minutes instead of 30? Remember, small, consistent steps are key.

Open goals, like “How many times can I walk this week?”, offer exploration without pressure. Track your progress, noting roadblocks and what facilitates movement. This self-awareness empowers you to craft solutions. Perhaps packing a snack tackles pre-gym fatigue, or a weekend workout works better than weekday evenings.

The point? Focus on actionable strategies, not fleeting motivation. While motivation plays a role, it’s just one piece of the puzzle. By prioritizing realistic goals, self-reflection, and problem-solving, you can unlock the 62% of the equation that truly leads to sustainable exercise.

So, ditch the guilt and embrace a personalized approach – your body and mind will thank you for it!

It is never one thought, action or achievement that makes us whole. But it often starts with one that becomes many to build the life you want. If you’re not finding exercise the way you want, then this could be your place to start. If you need a bit of helping hand we are here to help.

Balance isn’t just about grace on the balance beam; it’s the cornerstone of everything we do, from navigating stairs to reaching for that top shelf. And guess who the silent heroes of balance are? Our incredible toes, feet, and ankles!
 
These amazing structures work together like a sensory and movement team, providing stability and adaptability with every step. Think of your toes as tiny levers for grip, especially the big one that takes most of the weight. They even spread out to keep us steady during yoga or simply balancing on one leg.
 
Toes Gripping the Ground
Our feet, the arches especially, act as our shock absorbers and springboard, propelling us forward with efficiency. But flat arches or pesky bunions can throw off the pressure distribution, impacting our balance.
 
Foot Arch 
Finally, the ankles! These highly mobile joints let us adjust and react in a blink, keeping us upright even on uneven ground. However, weak ankles or limited range of motion can make balance a bit more challenging.
 
While conditions like flat arches, bunions, or hammer toes can affect balance, the impact varies depending on a few things: the severity of the issue, your body’s ability to compensate, and your overall fitness. Sometimes, strong muscles and good coordination can even counteract some foot issues.
 
It’s important to remember that everyone’s experience is unique. If you’re concerned about your balance or any foot issues you think might be affecting it, don’t hesitate to consult a healthcare professional. They can assess your specific situation and recommend exercises, treatments, or supportive footwear to help you stay steady and prevent falls.
 
Let’s dive deeper into the functional anatomy of the toes:
Each toe has a complex network of nerves, muscles, tendons, and bones that work together to allow for movement and sensation.
 
Nerves: The toes are innervated by the plantar nerves, which are branches of the sciatic nerve. These nerves provide sensation to the toes and control the muscles that move them.
 
Muscles: The toes are controlled by several small muscles that are in the foot and ankle. These muscles allow the toes to flex, extend, and abduct (spread apart).
 
Tendons: Tendons are bands of connective tissue that connect muscles to bones. The toes have several tendons that attach the muscles in the foot and ankle to the bones of the toes.
 
Bones: Each toe has three bones: the proximal phalanx, the middle phalanx, and the distal phalanx. The proximal phalanx is the largest bone of the toe and is connected to the metatarsal bones in the foot. The middle phalanx is the middle bone of the toe and is connected to the proximal phalanx. The distal phalanx is the smallest bone of the toe and is the one that forms the tip of the toe.
 
Keeping your toes in tip-top shape is crucial for good overall foot health and balance.
Here are some simple exercises you can do to strengthen and improve the flexibility of your toes:

• Toe curls: Sit or stand with your feet flat on the floor. Curl your toes up towards your shins as much as you can, then hold for a few seconds and release. Repeat 10-15 times.
• Toe spreads: Sit or stand with your feet flat on the floor. Spread your toes apart as wide as you can comfortably, then hold for a few seconds and release. Repeat 10-15 times.
• Marble pick-up: Place a small marble on the floor in front of you. Pick up the marble using only your toes, without using your hands. Repeat 10 times with each foot.
•  

For those looking for extra support, toe spreaders can be a helpful tool.
 
Toe spreaders – We highly recommend Flamingo Feet. https://freestylefeet.com.au/products/flamingo-feet-silicone-toe-activators
 
Flamingo Feet Toe Spreaders 
These toe spreaders are made from medical-grade silicone and are designed to be worn comfortably for extended periods. They can help to:

• Improve toe alignment.
• Reduce pain from bunions, hammertoes, and other toe deformities.
• Increase balance and stability.
• Improve gait.

It’s important to consult your allied health practitioner before using toe spreaders, especially if you have any underlying medical conditions.
 
By understanding the importance of good foot health and taking care of your toes, you can build a strong foundation for everyday well-being and maintain your balance throughout life.
 
Some additional resources you might find helpful: 
 
• The National Institute on Aging’s resource on falls prevention:
 https://www.nia.nih.gov/
• Science Direct https://www.sciencedirect.com/science/article/abs/pii/S1699258X12002434?via%3Dihub
• Physio Pedia – https://www.physio-pedia.com/Foot_and_Ankle_Structure_and_Function
• The American Academy of Orthopaedic Surgeons’ information on common foot problems: https://orthoinfo.aaos.org/en/diseases–conditions/
• Howe TE, Rochester L, Neil F, Skelton DA, Ballinger C. Exercise for improving balance in older people. Cochrane Database Syst Rev. 2011 Nov 9;(11):CD004963. doi: 10.1002/14651858.CD004963.pub3. PMID: 22071817.

Imagine your brain as a bustling city, constantly buzzing with activity. Neurons firing, synapses connecting, and thoughts racing – it’s an energy-hungry metropolis. And just like any city, your brain needs a reliable source of fuel to keep up with its demands. That’s where creatine comes in.

Creatine, a naturally occurring substance found in your muscles and brain, is like a superhero for your cells. It’s a molecule that helps your cells produce energy, particularly during high-intensity activities.

For athletes, creatine is a well-known performance enhancer, helping them build muscle, boost strength, and endure intense workouts.

But creatine’s benefits extend beyond the gym. Emerging research suggests that creatine may also play a crucial role in brain health. Studies have shown that creatine supplementation can:

• Improve cognitive function: Creatine may enhance working memory, attention, and executive function, especially in older adults.
• Protect the brain: Creatine may have neuroprotective effects, helping safeguard the brain from damage caused by conditions like stroke or traumatic brain injury.
• Boost energy metabolism: Creatine may improve the brain’s ability to produce and utilize energy, supporting optimal cognitive function.

How Does Creatine Work Its Magic?

Creatine’s superpowers lie in its ability to increase the availability of adenosine triphosphate (ATP), the cell’s primary energy currency. ATP is like the fuel that powers your brain’s activities. When your brain needs a burst of energy, creatine quickly replenishes ATP stores, ensuring your brain has the fuel it needs to function at its best.

In addition to its role in energy production, creatine may also influence brain function through other mechanisms, such as:

• Enhancing neurotransmitter synthesis: Neurotransmitters are the chemical messengers that allow neurons to communicate with each other. Creatine may promote the production of neurotransmitters like dopamine and acetylcholine, which play crucial roles in learning, memory, and mood.
• Reducing oxidative stress: Oxidative stress, an imbalance between free radicals and antioxidants, can damage brain cells. Creatine may help reduce oxidative stress, protecting the brain from damage.

Creatine Sources and Supplementation
 
Your body naturally produces creatine, and you can also get it from food, particularly red meat like steak. However, supplementation can increase your creatine stores beyond what you can get from diet alone. Creatine supplements are typically in the form of creatine monohydrate, which is considered safe and effective.
 
Creatine: A Brain-Boosting Ally

While research on creatine’s cognitive benefits is still emerging, the potential is promising. Creatine may be a valuable tool for supporting brain health and cognitive function, especially in older adults or individuals facing conditions that affect brain energy metabolism.

Before starting any new supplement, it’s always best to consult with your healthcare provider to ensure it’s safe and appropriate for you.
So, the next time you’re feeling mentally sluggish or struggling with brain fog, consider giving creatine a try. It might just be the spark your brain needs to power up and perform at its peak.

Creatine is a natural substance with a wealth of benefits for both muscle performance and brain health. Whether you’re an athlete aiming for peak performance or simply seeking to optimize your cognitive function, creatine may be a valuable addition to your health and fitness routine.

Additional Resources:
If you’re considering creatine supplementation, it’s advisable to consult with a healthcare professional to ensure it’s safe and suitable for your individual needs and health status.

For more information see.

• National Centre for Complementary and Integrative Health: Creatine
• American Society for Experimental Biology: Creatine: A New Approach to Enhancing Cognitive Performance
• National Institutes of Health: Creatine
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769464/
• https://www.asep.org/asep/asep/jan3.htm
• https://pubmed.ncbi.nlm.nih.gov/35267907/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

If you, like JC & I (now nearing 60), have been envisioning to be hiking up a mountain, skiing, picking up and playing with grandkids, or running (or at least briskly walking) up stairs when you are 80. Then we needed to be very, very fit and healthy in our 30’s and 40’s as well as right now.

And if you weren’t or aren’t now (or maybe you are since you are our clients), we still have to keep working on our fitness and health right now, particularly if your goal is to be active later.

If it’s not your goal and you want to go into your latter years doing short walks around the block, being quite sedentary, struggling to get up out of your chair. Or having your grown up children picking up your grandchildren for you and putting them on your knees (because you can’t) then keep doing what you’re doing – BUT this is not for us!

It came to me as a bit of a shock to be honest when I realised after reading Outlive by Peter Attia just HOW fit I need to be able to live the lifestyle I want into my 80’s & 90’s. As I said JC and I want to be hiking, skiing, bounding up stairs and throwing our (maybe) grandkids up in the air (just to hear them giggle!). We also want to be digging in our veggie patch, easily doing our housework and getting up off the floor should we fall.

Not bragging, I am a PT after all it’s my job but I love feeling strong and I am strong for my age. I’m pretty fit both in muscle strength, my body fat is well within the healthy range and I’m hoping aerobically though this is not my strength. And my biological age is 15 years younger than I am. However, it stopped me in my tracks to reassess what I need to be doing now, so I can be doing the things I want in my latter years.

You may well be asking, what are Linda & JC going to be doing? JC is better at this than me, but I am upping my training – to be smart of course – I’m not rushing off to the gym 6 days a week. But I’ve reassessed my exercise program to be very purposeful. It’s 2-3 strength sessions a week which will often include lifting heavy weights, an intensity interval component and mobility exercises. A yoga or stretch session once a week and now we have Cosmo we will be walking every day. But as he grows I’ll add in some run/walks plus there will be bike rides, trail runs, hiking and skiing throughout the year.

If you like us, have grand plans or not-so-grand plans it is definitely not too late. ANY extra exercise we do if we have been doing very little or a fair amount is beneficial. THERE IS NO HEALTHIER PILL THAN EXERCISE! I’ll repeat that THERE IS NO HEALTHIER PILL THAN EXERCISE.

If you want to know more, then message us, this is what we do best, supporting others to be their best.

JC is doing an online course with Harvard’s extended online degrees called ‘Health Effects of Climate Change’. As we are in Spring in the Southern hemisphere, I see it as timely as we experience our seasons are changing dramatically. In Victoria we have experienced seasonal changes where usually spring is still cool we’ve had hot weather, fires, floods and then plunge back into cold – this is not how we remember our childhood springs – enjoy JC’s article.

The climate in here is so hot, even our treadmills are sweating. Must be climate change – your workout is on fire!” 😄🔥.  Seriously though, since we are experiencing changes in our climate, greater fires, bigger rains, it has been on the back of my mind especially growing up surrounded by big trees at Lake Tahoe. So, I decide to take a course on ‘Health Effects of Climate Change’ through Harvard’s extended online degrees. 
 
Climate change has a wider range of health effects that impact us as individuals, and communities in various ways. These health effects are often indirect and can result from a complex interplay of environmental, social, and economic factors. One unfortunate example is with the recent events and the flash flood in Libya.

1. Heat-Related Illnesses: Rising temperatures can lead to an increase in heat-related illnesses such as heat exhaustion and heatstroke. Vulnerable populations, including the elderly, children, and individuals with pre-existing health conditions, are at greater risk.
2. Respiratory Problems: Climate change can worsen air quality by increasing the concentration of pollutants like ground-level ozone and fine particulate matter. This can exacerbate respiratory conditions such as asthma and allergies and lead to more respiratory-related hospitalizations.
3. Vector-Borne Diseases: Changes in temperature and precipitation patterns can expand the geographic range of disease-carrying vectors such as mosquitoes and ticks. This can lead to the spread of diseases like malaria, dengue fever, and Lyme disease to new areas.
4. Waterborne Diseases: Increased temperatures and altered precipitation patterns can affect water quality and the distribution of pathogens in water sources. This can lead to an increased risk of waterborne diseases like cholera and diarrhea.
5. Food Insecurity: Climate change can disrupt food production, reduce crop yields, and impact the availability and nutritional quality of food. Food insecurity can lead to malnutrition and related health problems.
6. Mental Health Impacts: Climate change can result in extreme weather events, natural disasters, and displacement of communities, which can cause psychological distress, anxiety, depression, and post-traumatic stress disorder (PTSD).
7. Infectious Disease Spread: Changes in climate can affect the ecology and distribution of infectious diseases. This includes the potential for the emergence of new infectious diseases and the alteration of disease transmission patterns.
8. Cardiovascular Problems: Extreme heat and air pollution can increase the risk of cardiovascular diseases, including heart attacks and strokes.
9. Vulnerable Populations: Vulnerable populations such as low-income communities, marginalized groups, and those with limited access to healthcare are disproportionately affected by the health impacts of climate change.
10. Forced Migration: Climate change-induced disasters, such as hurricanes and sea-level rise, can displace communities and result in health challenges for displaced populations, including inadequate access to healthcare and sanitation.
11. Water Scarcity: Droughts and changes in precipitation patterns can lead to water scarcity, affecting hygiene and sanitation, which in turn can lead to a higher incidence of water-related diseases.

 
Increased heat, and air pollution, can indeed contribute to the risk of cardiovascular diseases, and asthma and it’s important to take steps to protect your health and fitness in such conditions. Some recommendations are:

1. Monitor Air Quality: Stay informed about local air quality levels. Many areas provide real-time air quality reports through websites and apps. Avoid outdoor activities, including going to the gym, when air quality is poor.
2. Choose Off-Peak Hours: If you decide to go to the gym, try to go during off-peak hours when the air quality may be better. Mornings or late evenings are often cooler and have lower pollution levels.
3. Indoor Workouts: Consider indoor exercise options on days with poor air quality. Gyms with proper air filtration systems can provide a more controlled environment.
4. Modify Exercise Intensity: When exercising outdoors in hot and polluted conditions, reduce the intensity and duration of your workout. Listen to your body and avoid pushing yourself too hard.
5. Stay Hydrated: Drink plenty of water, especially when it’s hot. Dehydration can increase the strain on your cardiovascular system.
6. Use Protective Gear: If you must exercise outdoors in polluted areas, wear a mask designed to filter out pollutants. It won’t filter out all particles, but it can help reduce exposure.
7. Diversify Your Exercise Routine: Incorporate a variety of physical activities into your routine. This can include indoor workouts, swimming, yoga, or other exercises that are less affected by outdoor conditions.
8. Consult a Healthcare Professional: If you have existing cardiovascular conditions or respiratory issues, consult with a healthcare professional before engaging in vigorous physical activity in challenging environmental conditions.
9. Healthy Lifestyle Choices: Maintain a healthy lifestyle by eating a balanced diet, getting regular exercise, managing stress, and getting adequate sleep. These factors can help mitigate the overall risk of cardiovascular diseases.
10. Advocate for Cleaner Air: Support policies and initiatives that aim to reduce air pollution and combat climate change. Cleaner air benefits everyone’s health.

 
Remember that the combination of heat and air pollution can be especially harmful to vulnerable populations, such as the elderly and individuals with pre-existing health conditions. It’s crucial to prioritize your health and take precautions to minimize your risk. If you’re concerned about exercising in your local environment, consult with a healthcare professional or a fitness trainer for personalized advice on how to maintain your fitness while minimizing health risks.
 
It is also important to note that these health effects are interconnected and can have cascading impacts on you, your family, on public health systems and infrastructure. Mitigating and adapting to climate change are crucial not only for protecting the environment but also for safeguarding human health and well-being. Public health strategies, policies, and international cooperation are essential components of addressing these health challenges in the face of climate change.

Cite 
Luschkova D, Ludwig A, Traidl-Hoffmann C. Klimakrise und deren Auswirkungen auf die menschliche Gesundheit [Climate crisis and its impact on human health]. Dtsch Med Wochenschr. 2021 Dec;146(24-25):1636-1641. German. doi: 10.1055/a-1560-7520. Epub 2021 Dec 8. PMID: 34879414.
 
Franchini M, Mannucci PM. Impact on human health of climate changes. Eur J Intern Med. 2015 Jan;26(1):1-5. doi: 10.1016/j.ejim.2014.12.008. Epub 2015 Jan 10. PMID: 25582074.
 
Patz JA, Grabow ML, Limaye VS. When it rains, it pours: future climate extremes and health. Ann Glob Health. 2014 Jul-Aug;80(4):332-44. doi: 10.1016/j.aogh.2014.09.007. Epub 2014 Nov 25. PMID: 25459335; PMCID: PMC6098711.

Improving Bone Health! is written by our team member Riley Anastasi.

Bone health has been a big topic over the past couple of years, with approximately 200 million people worldwide reported to have osteoporosis (Linhares et al., 2022). This predominantly (but not exclusively) affects woman over men, especially post-menopause. But ladies, it is not all doom and gloom! There is a lot of evidence emerging in this area and the great news is that by being part of the ALTA Fitness community you are already implementing a crucial element to your bone health – exercise! 
 

Resistance training and impact exercises are crucial to stimulate your bones to get stronger! 

Bones are obviously important for structural support and protection for our body, but they also provide a range of advantages for our muscles, immunity, and metabolism. Bones store the majority of our body’s calcium (approximately 98%), which is constantly being absorbed and replaced to ensure that our bones adapt to the demands we place on our bodies. Which is a really good thing, as we can use this to influence our body to prioritise our bone strength. We just need to provide our bodies, and our bone forming cells known as osteoblasts, with the right stimulus to prioritise bone building and strength. But how can we best do this? Through building up our working intensity over time!

An important study called the LIFTMOR Trial, explored the effect of exercise on bone mass in women (Watson et al., 2018). High bone mass generally equates to stronger bones, whilst bone mass below certain levels result in osteopenia or osteoporosis. The study compared a low-intensity program to a high intensity program over an 8-month period. 
 

They found that the high-intensity program, training twice per week, resulted in enhanced bone strength in the lower back and hips, improved functional performance and muscle strength. 

The high intensity program starting with low load exercises and built up to 85% of their one repetition maximum (1RM), for 5 sets of 5 repetitions. The participants performed exercises such as the back squat, deadlift, and overhead press; all of which we implement at ALTA Fitness in some form. Exercising at an 85% of 1RM is hard work and takes time to progress up to this intensity, but we at ALTA fitness are here to help you do it slowly and safely. This study shows that even those with low bone mass (ie. osteopenia) can still improve their bone health, we just need to progressively build up strength and intensity to remind our bone (our osteoblasts) that we want it to prioritise stronger bones. The best thing we can do for our bones is put them under load, we don’t want healthy people to avoid heavy weights because it is what our bones need!

The best way to do this is in a safe setting – such as ALTA! Performing sessions under supervision minimizes injury risk, whilst using our facility to safely utilise resistance and impact exercises to create stronger bones and a healthier you! 
 

If bone health is important to you, chat to your trainer about tailoring your program to increase intensity and bone health.