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Single Leg Stand

Single Leg Balance: Maintaining good balance in our later years will help mitigate fall risk.
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Single Leg Stand - Home Exercise Program <p>Single Leg Stand - Prostate Cancer Exercise Program Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologi</p>

Single Leg Stand - Prostate Cancer Exercise Program Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologi
Knowledge is Power.
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True/False - Quiz: Do You Understand Osteoporosis?

Quiz: Do You Understand Osteoporosis?

Test your knowledge by answering the following questions:

Questions

True

False

0

Osteoporosis is more common in men than in women.

Explanation:

Osteoporosis is more common in women than in men, because hormone changes during menopause affect bone density.

1

Osteoporosis can affect mental health.

Explanation:

There is a link between an osteoporosis diagnosis and mental health. People with osteoporosis may become depressed due to limitations in daily life, a fear of falling or embarassment over postural changes.

2

Vitamin D promotes calcium absorption.

Explanation:

Vitamin D promotes calcium absorption and assists the function of bone cells. There are only a few food sources of vitamin D, including fatty fish and cow's milk or plant-based milk. A little sun exposure also gives you a good dose of vitamin D. If you don't get enough vitamin D from food sources or sunlight, you may need to take a supplement.

3

Weight-bearing exercise should be avoided if you have osteoporosis.

Explanation:

Weight-bearing exercises such as tennis or step aerobics can be very beneficial for people with osteoporosis, but ask your doctor first. Weight-bearing exercises are those that you do on your feet. This makes your bones and muscles work against gravity to keep you upright, strengthening them over time.

4

High-sodium foods are bad for your bones.

Explanation:

Salt causes excessive calcium excretion through the kidneys. Because calcium is essential for bone strength, too much salt can weaken bones and lead to osteoporosis.

Single Leg Stand - Diabetes Exercise Program
Single Leg Balance: Maintaining good balance in our later years will help mitigate fall risk.
This exercise can help improve your balance and stability. Here's a summary of the steps you've mentioned:

Setup: Begin by standing behind a chair. Hold onto the chair with one hand for support. Your feet should be hip-width apart.

Lift One Foot: Lift one foot off the ground, bending your knee to a comfortable height. You can use your free hand to hover over the chair to maintain balance if needed.

Focus and Balance: Find a fixed point in front of you to focus on. This can help you maintain your balance. Keep your core engaged and maintain good posture.

Hold the Position: Aim to keep your lifted leg raised for 15-30 seconds. As you become more comfortable and stable, gradually increase the duration to up to 1 minute.

Progression: If you find it challenging to hold the position for the recommended duration, start with a shorter duration, such as 5-10 seconds, and gradually work your way up over time.

Switch Sides: After completing the exercise on one side, lower your lifted leg and repeat the same steps on the other side. This helps ensure balance and strength development on both legs.

Balance exercises like this one can be beneficial for improving coordination, stability, and strengthening the muscles involved in maintaining an upright posture. As with any exercise, start at a level that is appropriate for your current fitness and balance abilities. If you have any existing medical conditions or concerns, it's a good idea to consult with a healthcare professional before beginning a new exercise routine, especially one that involves balance work.
You can help to maintain your muscle mass through regular exercise and many find that regular exercise actually improves their energy levels. Before getting started, please check with your family physician to talk about how you can reduce your risk of osteoporosis and to ensure this exercise is right for you. Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Smart Food Now and exercise is also optominal for overall health.