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IN I ID, TIAN i AS A TUT I FANS EIS RG 9H - "WEEKEND STAR" Exercise builds more than just strong muscles... it builds strong bones too You've heard the advice before -- exercising at least three times a week will help you stay slim, keep your heart healthy and sleep better. Now, there is one more reason for you to keep your body moving -- your bones. The Osteoporosis Society of Canada reports that 1.4 million Canadians suffer from osteoporosis -- the "silent thief." Osteoporosis is called the silent thief because it sneaks up unnoticed and steals calcium away from bones, sometimes for years without a single sign. In the end, osteoporosis leaves bones thin and brittle and susceptible to breakage. Often, it is only when a bone breaks, from activities as sim- ple as picking up a bag of gro- ceries or bending over to tie a shoe, that the sufferer realizes they may have the disease. For this reason, prevention is critical in the fight against osteoporosis. There are two main ways to reduce the risk of osteoporosis -- one is exercise. All exercises are beneficial for overall health, but there are only two types of exercises that help reduce the risk of osteoporosis -- weight-bearing and strength training exercises. Weight-bearing exercise requires you to support your entire body weight during the activity. Examples of weight- bearing exercises include walking, running, dancing, tennis and soccer. Swimming, on the other hand, is not a weight-bearing exercise. The second type of bone- building exercise is strength training. This involves moving objects or your own body weight to create resistance for your muscles to work against. For example, lifting barbells or using weight machines found in a fitness centre are good ways to help keep bones strong. Push-ups and semi- squats are examples of using your body weight as resist- ance. "Exercise is medicine for your bones," says author and physiotherapist Karen Webb. "A small effort three times a week will pay off in the long run -- your body will thank you for taking the time to care for it." The second step in reduc- ing the risk of osteoporosis is eating a well-balanced, calci- um-rich diet. The Osteoporosis Society of Canada recommends at least 1,000 mg each day for women: and men aged 19 to 49, and approximately 1,000 to 1,500 mg each day for those over Nature's Touch Esthetics and Natural Skin Care « [Facial with Relaxing ; foot massage 1 5 Relaxing Treat Herbal Facial with Aroma Back Massage Herbal Facial, manicure, Nature's Spa. icure with full body massage Gift Certificates for these and many more treasured moments. 180 Mary Street, Port Perry, 905-985-2272 age 50. The most commonly known foods containing calci- um are dairy products, such as milk, cheese and yogurt. However, you can also get cal- cium through non-dairy sources such as leafy green vegetables, calcium fortified orange juice, salmon with bones or almonds. "Calcium is such an impor- tant part of reducing your risk of osteoporosis. Unfortunately, in my experi- ence, I've found that most people don't get nearly enough calcium on a daily basis through their diet alone," comments Webb. "If that is the case, a quick and easy solution is to take a cal- cium supplement such as TUMS® each day to help reach the proper amount. Personally, I think TUMS is an excellent option -- it is safe, inexpensive and one extra Dr. Brian Hadden © Dr. Morrie Sher OPTOMETRISTS * Primary Eye Care * Full Ocular Assessments * Laser Co-management & Con * Computerized Field Analysis e Customized Contact Lenses The Ontario Association of Optometrists recommends that every child have their eyes examined first by age three and then regularly as advised by their optometrist. strength tablet delivers as much calcium as one glass of milk." Getting enough calcium, along with regular exercise will go a long way. to help reduce the risk of osteoporo- sis later in life. Karen's advice is to take pleasure in the form of exercise you choose. The more enjoyable you find it, the more likely you will stick with the activity. "As they say, variety is the spice of life -- choose different activities to stay interested -- keep exper- imenting and you'll find the activity that's right for you." Karen Webb, is a physio- therapist, public speaker and co-author of BODY BASICS for bones: Beat osteoporosis, build better bones! The 80- page guide on bone health has 117 photographs and retails for $9.95. Available at bookstores (General Distribution), order toll-free at 888-472-9121, by fax: 519- 599-7250 or online at www.bodybasicsforlife.com § Katy Morgan NEW PATIENTS WELCOME! 28B Water Street, Port Perry 905. 985-9385 " PSYCHOTHERAPIST : Counselling for: ° Individuals & Couples ° Grief & Bereavement ® Incest & Sexual Abuse °* Addictions & Depression 870 REGIONAL Rp. 21, R.R.#4 219 St. CLA AVENUE WEST Sure 203 Port PERRY, ONT. LIL, 1BS 905-985-4161 TORONTO, ONT. M4V 1R3 416-967-6262 Clinical Member: - Ontario Society of Psychotherapists - Institute of Imago Relationship Therapists - Ontario Association of Consultants, Counsellors, Psychometrists & Psychotherapi PORT PERRY DENTURE CLINIC COMPLETE DENTURE SERVICE p H Relines * Partial Denture * Quality, Affordable Dentures Free Consultation ¢ All Insurance Plans Accepted Ann Dunn D.D. .6 High St., Unit #4 Port Perry £2 ; Meghan Lepez, R.M.T. Registered Massage Therapist Sunderland 70503573610 Medical Centre 26 Church St. S. Port Perry 90529858591 Lifeline Health Service 76 Water St. Therapy in the privacy of your own home ~ CALL to book your appointment today ~ Look and feel your best ever! www.naturestouch.ca LISA'S R.H.N. WEIGCHT=1L OSS & FITNESS Weight-Loss and Fitness Programs One-On-One Counselling Fitness Studio Supporter of the Body-for-LIFE Program Not a 'Diet', but a Life-Style Change! CALL US TODAY FOR A FREE CONSULTATION! 905-985-0352 Local Services Include: * Public Education DURHAM REGION COMMUNITY CARE ASSOCIATION COPE is a community mental health program offering sup- port to adults with emotional difficulties (e.g. depression, anx- iety, panic disorders, relationship issues, stress, etc.) There is no charge for COPE services. * One-to-one supportive relationships * Women's support group (Port Perry - Thursday moming) * Social/Recreational Drop-In (Port Perry - Wed. afternoon) For further information, Call Barbara at 852-9560