INSPO Fitness Journal May 2017

issue later in life for young athletes as a result
of low energy availability if gone unnoticed.
In addition, poor bone health can lead to
stress fractures in young athletes 5 .
Approximately 4000 people sustain a hip
fracture in New Zealand each year1, with the
most common sites for osteoporosis fracture
being at the hip and the spine 3 . Following a
hip fracture, rates of between 14 – 58 percent
have been reported for death within one
year 7 . Reason enough to do as much as possible
to prevent osteoporosis, falls and broken
hips. Half of hip fracture patients will experience
a fracture before their hip. Osteoporosis
New Zealand states it is essential for any
individual who experiences a fracture from a
bump or fall over the age of 50, to undergo a
thorough osteoporosis assessment. Individuals
will then be able to access appropriate
treatment and consider appropriate lifestyle
changes to reduce their risk of a hip fracture 1 .
Resistance training for women is an important
aspect of maintaining and increasing
BMD, not only does resistance training positively
impact on bone health, but it also has
a positive effect on lean muscle mass. Often
women are concerned that resistance training
will make them look bulky or masculine.
This isn’t the case, unless they train for hours
a day and eat a particularly strict diet.
Women who train 3 – 4 times a week
for up to 60 minutes and include resistance
exercises, jumping or high impact exercise
such as running or skipping will maintain
or improve their BMD. This will reduce the
risk of osteoporosis and therefore risk of
fractures from a fall, in addition to increasing
lean muscle mass.
My recommendations for women with
osteoporosis would be to include body
weight exercises in their home programmes
and resistance exercises with weights and/or
machines and balance exercises if they go to a
gym. Exercises such as push ups, skipping, box
jumps to an appropriate height, squats with a
weight, deadlifts, shoulder press, even burpees
would be a great start. Include a few balance
exercises for falls prevention, think heel/toe
walking, standing with your eyes closed, single
leg standing followed by single leg standing on
a pillow or with your eyes closed.
As with all exercise programmes, please
seek out professional advice if embarking on
a new health regimen and ensure you have
a programme tailored to your specific needs
and goals.
KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease management,
Kristina Driller is a sport and rehab consultant at UniRec and uses “exercise
as medicine”. Kristina has a wealth of experience spanning eight years and provides
expert advice in chronic disease management and musculoskeletal rehabilitation.
n for the kids
1 Fractures caused by osteoporosis. (n.d.). Retrieved April 19, 2017, from https://osteoporosis.org.nz/osteoporosis-fractures/fractires-caused-by-osteoporosis/ 2 Huovinen, V., Ivaska, K. K., Kiviranta, R., Bucci, M., Lipponen, H., Sandboge, S., . . . Nuutila, P. (2016). Bone mineral density is
increased after a 16-week resistance training intervention in elderly women with decreased muscle strength. European Journal of Endocrinology, 175(6), 571-582. doi:10.1530/eje-16-0521 3 Zhao, R., Zhao, M., & Zhang, L. (2014). Efficiency of Jumping Exercise in Improving Bone Mineral
Density Among Premenopausal Women: A Meta-Analysis. Sports Medicine, 44(10), 1393-1402. doi:10.1007/s40279-014-0220-8 4 Watson, S. L., Weeks, B. K., Weis, L. J., Horan, S. A., & Beck, B. R. (2015). Heavy resistance training is safe and improves bone, function, and stature in
postmenopausal women with low to very low bone mass: novel early findings from the LIFTMOR trial. Osteoporosis International, 26(12), 2889-2894. doi:10.1007/s00198-015-3263-2 5 Mountjoy, M., Sundgot-Borgen, J., Burke, L., Carter, S., Constantini, N., Lebrun, C., . . . Ljungqvist,
A. (2014). The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine, 48(7), 491-497. doi:10.1136/bjsports-2014-093502 6 Gibbs, J. C., Nattiv, A., Barrack, M. T., Williams, N. I., Rauh, M. J., Nichols, J.
F., & Souza, M. J. (2014). Low Bone Density Risk Is Higher in Exercising Women with Multiple Triad Risk Factors. Medicine & Science in Sports & Exercise, 46(1), 167-176. doi:10.1249/mss.0b013e3182a03b8b 7 Schnell, S., Friedman, S. M., Mendelson, D. A., Bingham, K. W., & Kates, S. L.
(2010). The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders. Geriatric Orthopaedic Surgery & Rehabilitation, 1(1), 6-14. doi:10.1177/2151458510378105
that the early bird
worm, and in the
the Direct Group
s Hamilton Half
rly birds that regis-
0th April will receive
to this year’s event.
ty of time to start
event which is held
and takes place
ctober. The event
offers something for everyone, from
the Half Marathon, shorter 10km
and 5km options which you can run
or walk and do as an individual or
as part of a team, along with a Kids
Commando Challenge. There are a
range of training programs available
on the Direct Group Uniforms
Hamilton Half Marathon website to
help participants prepare for the
Living with grief
The loss of someone you care about
will happen to everyone at some
stage in their life.
Grief is the natural human response to
that loss. Like a fingerprint, grief is
unique and personal to each individual.
How we cope when grief enters our lives
is specific to how we are as individuals in the
world.
Grief can take us into hard, challenging
dark places. It can be confusing; we often
feel lost and do not know who we are in the
world any more. It is a time where our faith in
the world and our existence is shaken to the
core, and where we may experience extreme
emotions and behaviours.
There is no way to hurry ourselves through
grief. There is the saying that time heals. For
some, this may be true. However, for others it
may be that the intensity eases as adjustments
are made as we adapt to the changes and
losses that have been brought into our lives.
The saying, ‘to live in the moment’ sounds like
an old cliché, but this ‘moment by moment’
reality is what carries us through from one
moment to the next, and we realise that
actually we are continuing to function and
or choice of distance.
This year the event will be
supporting True Colours Children’s
Health Trust. True Colours is a
Waikato charity that supports
seriously ill children and their
families through counselling, childbased
therapies, education and
nursing.
True Colours CEO and Nurse
Specialist Cynthia Ward is excited
to be aligned to such an iconic
Hamilton event. “It is a great
family event, and we are looking
forward to being involved in the
day. The kids we support face so
many incredibly hard challenges
every day with such bravery
and determination. This event
will also challenge many and
we would love entrants to set
themselves a challenge to RUN
FOR THE KIDS and help raise
funds for True Colours.”
A Give A Little Page has been
move forward through the painful haze.
In the midst of our grief, we can
experience tender moments within the
rawness, where connections with others are
real and close, and our souls are laid bare
with moments of insight. There can be life
changing sustaining times that change our life
paths forever. There can be rich memories
of things gone by. However, the intense pain
this brings can be overwhelming also. Grief
often comes crashing in when you are least
expecting it and the waves can be relentless.
Surrounding ourselves with those that
‘refuel’ our souls and accept us where we are,
and don’t try to change us is what helps sustain
us at these times. Solitude is equally important
as we need to rest at times and be ‘real’ and
honest with ourselves to assist us to heal and
recover from the intensity of it all.
It is important not to expect too much of
ourselves or others close to us who are also
grieving. We must pace ourselves in a way that
ensures we are able to continue to function,
and this is something that can only be worked
out as we walk the journey.
To incorporate back into our lives the
things that would normally bring us pleasure
takes time, but these can be helpful to ground
us and keep us standing. They also provide
distraction which can allow space from the
intensity of the raw grief. Things such as
exercise, music, journaling, spending time
with family and friends can help as we look to
add some joy back into our life.
set up so entrants can fundraise for
True Colours as part of the event.
Grief is the painful price we pay for love. It
is a normal part of life and one that changes
amazing holiday for 2 to Australia’s
Sunshine True Colours Coast Children’s valued Health at $4000. Trust
True Colours is 100% community
funded and needs to raise around
$450,000 a year to run its service.
To register for the event visit
www.hamiltonhalfmarathon.org.nz.
us forever.
provides grief and bereavement support to
Waikato parents that have had a child pass
away due to illness. To learn more about how
they help families through this emotional
time visit www.truecolours.org.nz
For more information on living with grief
Starlight www.starlight.org.nz
The Grief Centre www.griefcentre.org.nz
Colours at www.truecolours.org.nz
Proudly supported by
Waikato Business News
and INSPO-Fitness Journal
Advertorial
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