QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, BS, CSCS on our web site at FAQs.

Q: I am 73 years old and in good health. I walk on a treadmill 3 times a week but my upper body is weak. Can I safely use your weight training video? If not, how about making one for older women that want to stay strong?

A: Yes - you can safely use the Strong Women Stay Young video. The video was produced to accompany the book Strong Women Stay Young. This video includes simple exercises that can be practiced in the privacy of your home. The video features Bonnie Falbo, a certified personal trainer, and myself. It will help safely guide you through the exercises. To order the Strong Women Stay Young video (US$27.00 plus tax and shipping) please call: 1-800-203-5585.

Q: If I can comfortably use 8-lb weights for each of the upper body exercises, is it better to increase the number of sets and/or repetition of each exercise, or increase the amount of weight I am lifting?

A: At this point, increasing the intensity of your strength training workouts is what will make the difference. The best way is to increase the amount of weight you are currently lifting by adding up to 1 pound per session - as needed to increase your effort to the next intensity level. Make sure you are fully challenging your muscles-you should only be able to complete eight to twelve repetitions before needing a rest. If it is too difficult to increase the amount you are lifting for two sets, then at your next workout, lift the weight you are currently lifting for the first set and move up a pound or two for your second set. In several workouts you will be able to use the new weight for both sets. Also, swapping out old strengthening exercises and adding new ones will help by challenging your muscles in new ways.

Q: Recently, I discovered that I have a bone spur on my right pelvic bone. Needless to say, it hurts part of the time. What exercises would you recommend? I have been to a specialist and he didn’t recommend any surgery. But I’m only 48 and sitting or standing seems to irritate it. I’m starting with your video but is there anything else I can do to make it quit hurting?

A: Because bone spurs have no cartilage to protect the ends of bones, they may rub against other bones, blood vessels, or nerves. This often causes slight discomfort or severe pain - most commonly found in the spine or other weight-bearing joints. Managing the pain that comes from bone spurs often involve exercising and maintaining a healthy weight. Losing weight will help put less stress on your body’s plagued joints, which would eventually alleviate some of the pain. Exercises in the water, such as swimming or water aerobics, may help increase your mobility and flexibility that are limited by the lack of cartilage. And strength training may help by strengthening the muscles surrounding the joint, which will help cushion the joint and provide more stability. With exercise, you are going to have to experiment a little to find out what works best to give you the most relief.

Some homeopathic options for managing the pain caused by bone spurs include: seeing a chiropractor, a physical therapist, or an acupuncturist. Methods, such as guided imagery, and yoga may also help with improving or relaxing your body’s conditions. It is important to talk to your doctor before beginning any of these options.

Treating bone spurs allopathically, a doctor often prescribes anti-inflammatory painkillers, such as aspirin or ibuprofen, to help reduce the pain. Other temporary relief methods include resting and keeping pressure off the affected area.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"I have been doing strength training for over a year now and I have never been more fit and happy for years. I went to see my doctor to get some advice to lose some weight because I weighed 95 kilograms. I was sent to a dietitian and she gave me some of your exercises to do with a diet. I am now weighing 80 kilograms and wear size 16 clothes. I went and got both your books. I walk 3 miles a day. I have a neck injury, which was starting to become a problem being very stiff and painful to move, since starting strength training it has been getting better and better. I can now move my head and look up which I could not do before. I had my 50th birthday last year and I now look forward to my next birthday. I am trying to get my husband to try strength training. I just want to say thank you for all the good work Tufts University is doing. Your books are very popular here in New Zealand."

-- June

"Your books have inspired me to take better care of myself, and you do a great service for women everywhere. What a lucky day it was when I ran across ‘Strong Women Eat Well’ in the new book section of the library last year. I've been following the strength program in ‘Strong Women Stay Young’ since last May. What a difference it makes in my energy level, my weight, my attitude and my biking abilities. Between the weights and an aerobic program, I improved so much last season that one friend called me the ‘little miracle girl.’ And the more fit I am, the more I am able to enjoy the sport. Next week I begin a recreational weight training class at the local community college. It's time to shake up the routine and keep my motivation going. A friend once said, ‘It's better to wear out than to rust out.’ Thank you for helping open my eyes to the truth of that statement."

-- Lisa

RECIPE OF THE MONTH