Your Muscles Can’t Afford a Corona-cation

Written by Susan Brady

On Saturday I challenged you to up your exercise!  As silly as doing a couple of squats a day or merely standing up and sitting down from a chair may seem, there is a reason for my request!  Your muscles can’t afford to take a corona-cation.  As we age, one of the toughest challenges that we face is maintaining a healthy body composition.

Body composition is simply the percentage of your body’s muscle and fat mass.  Starting in our mid-forties, we begin to lose muscle mass and progressively accumulate fat mass.  On average, between the ages of 40-60, a person gains about 1 pound of fat per year and loses a 1/2 pound of muscle.  By age 75, if you haven’t been actively exercising, 50% of your muscle mass can vanish!

Beyond the loss of strength that occurs with reduced muscle mass, a loss in lean tissue affects our health in many ways.  It can lead to obesity, increased risk for chronic diseases, hamper your ability to recover from illness, put you at an increased risk of falls and fractures and reduce your mobility. 

So there are reasons far and above the importance of exercise than just looking good.  Maintaining lean tissue as we age is critical for a healthy, well-functioning body. 

Click here to learn 5 Reasons Why Muscle Mass Benefits Healthy Aging.

Is your current exercise program effective in increasing lean muscle mass?  Maybe you haven’t created a consistent exercise program that is going to build muscle mass and improve your overall health.  If you aren’t sure whether your exercise program is truly effective or you need some suggestions on where to begin, then it’s time for an Exercise Review Session! 

Right now I’m offering these 30 minute sessions at a reduced rate of $47. 

This session includes:

  • Comprehensive review of your current health and physical well-being
  • Review, revision OR development of a new home exercise program
  • Downloadable exercise instructions and handouts

*Limited Spots Available

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Goodbye Osteoporosis!

Guess who no longer has osteoporosis in her spine?? DEXA says now -2.4 osteopenia where was -3.2 before. HUGE improvement. No medication, just exercise and nutrition. I still have a ways to go with my hips and femoral neck, but this is really great news for me! ~D.S. 

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

At checkout, enter the discount code "Brady" and you will receive $10 off the vest of your choice along with FREE shipping.

Check out our Facebook and YouTube channels for more information!