Bone Healthy Workout for Women Video

Actress Sally Field teamed up with celebrity fitness trainer and author Kathy Kaehler, to create a customized fitness plan called the Bone Healthy Workout, designed to keep the skeletal system strong.
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Bone Healthy Workout for Women Male: Sally Field recently teamed up with celebrity fitness trainer and author, Cathy Keller to develop a customize fitness plan. It’s called the Bone Healthy Workout. It’s for post-menopausal women and also those interested and maintain healthy bones. We brought Debra back so she can learn the exercises and keep her bones healthy. Let's bring some music up and gets started exercising, all right. Female: Okay. So we are going to do the first exercises seated in a chair, okay. Female: Dr. Lisa, can I call you Dr. Lisa? Female: Yup. Female: Okay, good. All right, so this is the leg extensions. So we’re working the front thigh muscle. And we’ve got a towel and I just want you to place it under the leg we’re going to work. So put it on there and then elevate the leg. And essentially, we’re taking our leg out and in. Now a lot of people who have diagnosed for osteoporosis might not be in an exercise program, so you want to make sure you check with your doctor. But then, do something that is very easy to begin with and then you can progress. Maybe put it on a leg -- ankle weight to add some more resistance. But right now, you should be feeling the muscle in your thigh here and you tighten, do a set and then switch to the other leg. It can depend if you want to start with five reps, move up to eight to 12. It’s only a few minutes. And you can do this right at home or if you're in between the office. This is an easy exercise you should do. Female: You don’t need equipment or anything. Female: Exactly. And what we’re doing -- Male: We've got the stand heel toe. Is that another exercise? Female: Yes, the next one as we talked about and go ahead, you can just leave the towel here because we’ll use it again. But a lot of times, we think that we can balance, but when you try this exercise which basically we’re going to move forward and take yourselves toe to heel and try to look forward, arms out. You’ll see that there's some challenge with that. Female: Yes, there is. Female: And in our lifestyle, we don’t balance anymore. As kids, we did. So this is a great exercise just to start there, but you can also add some challenge by adding a knee lift. So up and balance. Female: That’s advance. Female: And down and lift. Because what we’re adding is core strength, so as you are balancing, you’ve got to pull in the abs and that again, is weight bearing. We’re using our body to strengthen our muscles and our bones. Female: That’s great. Female: Yeah, I think that’s the biggest confusion that you have to have weights on you, just gravity. Female: Exactly. And weight bearing really doesn’t just these particular exercises getting out and walking even jumping up and down a couple of times stimulates that bone minimal in growth. This is a great exercise for the back. And again, you must look into your doctor to make sure you know that it is okay to start. And also know what exercises you're asking your doctor you want to do because it’s not a great idea to just fly into an aerobics class or pilates or yoga. Some of those moves are contour indicated and as we know, we saw how that bone can snap. You got to know. Male: So one last exercise. Female: I’ll show this one. Male: And while we’re doing this -- Female: This is actually fun. We’re down here, forehead is on the towel. Female: I don’t know whose definition is fun. Female: And maybe I’ll stay up so you can hear me. But essentially bring your arms down by your side, put your forehead on the towel. And I want you to just lift your forehead off the towel and hold and go it right back down. So essentially when you're lifting up Debra, you're tightening here and go ahead and go down and relax, totally relax. And then come up and you feel your back muscles. Feet stay down. Head here, bring this toe a little bit -- forward. Male: And while Cathy continues to teach Lisa and Debra, I want everyone at home to know that you can go for information on these exercises to the docto

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