Strength, Bones, and Beauty
Exercise and Nutrition to Improve Bone Health and Appearance

Instructor: Elaine Mansfield
For more information contact Elaine at elaine@lightlink.com

Class Structure:

Each class lasts two hours with approximately one-hour group instruction in a conference room (including topics below and questions and discussion that come up in group) and one-hour exercise instruction and practice.  Each class will be followed by a group email communication with instructions for the week, tips, responses to topics that came up in class, and motivational information.  Group email communication is encouraged to develop mutual support by sending each other health articles, questions, food tips, etc. Write-ups of class materials available at www.elainemansfield.com. 

Topics Covered

Exercise Instruction

• Safe and effective exercise form for bone health (or for anyone)

• Strength Training Routine for optimal bone strength to be practiced 2-3 times a week

• Bone-loading Aerobics—weighted backpack or vest walks 2-4 times a week

• Balance exercises

• High impact—jumping exercises for pre-menopausal

Discussion Topics

• Basics of Osteoporosis Prevention

• Understanding difference between bone health, fracture risk, and measured bone density

• Research findings about bone density and fracture risk (site specificity, progressive load, high impact, frequency, recovery, fracture risk vs. bone density, lean body mass and bone density, etc.)

• Risk factors for fracture—beyond bone density

• Life-style factors for bone strength—smoking, stress, alcohol, etc.

• Medical testing: Dexascan, Vitamin D, bone resorption, urine pH

• Motivation for lasting change

Nutrition Topics

• Using nutrition to support bones

• Calcium and Vitamin D—amount needed, food sources, supplementation

• Trace Minerals and other necessary vitamins—food sources and supplementation

• Alkaline diet for absorption

• Protein and bone health

• Nutritional supplementation to support bones