Proactive Core Health

✨ BIBLE VERSE OF THE MONTH ✨

📖 Proverbs 25:16

“If you find honey, eat just enough too much of it, and you will vomit.”

🦴 Stronger Bones Through Strength Training

Research has shown that regular resistance training can improve bone mineral density in women with osteoporosis, particularly in areas such as the spine and hips.

Bones respond to the demands placed on them. When we safely and progressively load the skeleton through resistance and weight-bearing exercise, we give our bones a stimulus to maintain and potentially improve their strength.

💪 So don't be afraid of strength training!

With proper technique, appropriate progression, and guidance when needed, lifting heavier weights can be an important part of maintaining strong bones as we age.

How much is enough?

🏋️‍♀️ Strength train 2–3 days per week
🦴 Add ~10 minutes of impact/jump training 2–3 days per week to provide additional stimulus for skeletal strength.

The goal isn't simply to lift heavy or jump high—the goal is to challenge your muscles and bones safely and progressively.

🏋️‍♀️ Build muscle.
🦴 Load your bones.
💪 Get stronger.
🌿 Stay active for life.

If you have osteoporosis, low bone density, or a history of fracture, talk with a qualified healthcare or exercise professional before beginning impact or jump training to determine what is safe and appropriate for you.

🥑 Fat Is Not the Enemy!

Low-fat isn’t always better. Healthy fats are an important part of a balanced diet and can support hormone production, brain health, heart health, and absorption of fat-soluble vitamins.

Make room for healthy sources of fat such as:

🥑 Avocados
🥜 Nuts & seeds
🥛 Dairy
🐟 Fatty fish
🫒 Olive oil

Rather than avoiding fat, focus on the quality and source of the fats you eat.

Your body needs healthy fats—so don't be afraid to include them in your diet! 💪🥑

📖 Source: ROAR by Stacy T. Sims, PhD, with Selene Yeager.

💪

Physical Therapy Fun Facts

The World Confederation for Physical Therapy was formed in 1951.
To support the growing profession globally, the World Confederation for Physical Therapy (now World Physiotherapy) was founded in 1951. It began with 11 member organizations and has since grown to include 129, representing more than 600,000 physical therapists worldwide.

Can't wait to see you for this fun event!

🤰 Pilates During Pregnancy: Benefits for Mom & Baby

Did you know that Pilates may offer benefits during pregnancy and delivery?

Research by Baradwan & Khadawardi (2024) and Zaman (2023) suggests that prenatal Pilates may be associated with:

🤰 Shorter labor duration
💗 Higher rates of vaginal delivery
⬇️ Fewer C-sections
💉 Less use of epidurals
✂️ Fewer episiotomies
👶 Improved Apgar scores for baby

Pilates can help support strength, posture, breathing, mobility, and body awareness as your body changes throughout pregnancy.

Start with PT. Then build from there.

At Proactive Core Health, we can start with a personalized physical therapy evaluation to address your individual concerns and provide education on:

🧍‍♀️ Posture & body mechanics
🫁 Breathing strategies
💗 Pelvic floor function
🤰 Labor preparation
💪 Safe exercise modifications

From there, we can help you transition into a safe, individualized Pilates program to keep you moving, strong, and confident throughout pregnancy.

Movement matters for both mom and baby. Let's get you started! 💕

📅 Schedule your appointment with Proactive Core Health today.

Every pregnancy is different. Talk with your physician or healthcare provider about exercise that is appropriate for your pregnancy.

👣How to strengthen the Soleus

🏋The best exercise? Bent-knee calf raises.

Unlike straight-leg calf raises, bending your knees targets the soleus more directly.

✔ Bend your knees slightly.
✔ Lift your heels off the ground.
✔ Lower slowly.
✔ Repeat for 12–20 repetitions.

Don't underestimate this hidden powerhouse—your soleus helps keep you moving for life. 👣💪