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19,406 people and 1,263 teams participated in the 2008 WOMAN Challenge!
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Here is what others have said about the
WOMAN Challenge!
"I am a first timer. I walk. I am a pulmonary fibrosis lung transplant patient on oxygen daily. I work full-time as a social worker. I am motivated by the WOMAN Challenge. I'm healthier. Thanks." |
2008 Team Showcase
Team Name:
The khourys
Number of Team Members:
3
Team Member Locations:
Illinois,
Michigan
"My team is comprised of family and friends in Michigan and IL. My family is a little competitive to begin with. But this challenge is just what we all needed. My cousin Traci has already lost a good deal of weight, and I hope to follow in her foot steps. I am proud of my team, and I know that we will continue to support each other and motivate each other to do better."
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Weekly Emails & Health Tips
Home > Weekly Emails & Health Tips > June 3, 2008
Bone Health
The WOMAN Challenge Newsletter
June 3, 2008
Did you know our bones only grow until the age of 25 and that osteoporosis can actually begin in your teens? However, there are simple steps you can take to prevent bone disease and protect your bones as you age. Below are some tips on ways to improve your bone health today!
In this issue...
WOMAN Challenge Tip
Understanding your WOMAN Challenge team progress
- For each of the eight weeks of the WOMAN Challenge, your team will have the opportunity to accumulate up to two points. If the team earns both points each week, it will accumulate 16 points by the end of the WOMAN Challenge and will successfully complete its virtual route.
- POINT 1: Every team member meets their physical activity goal on at least 5 out of 7 days in that week.
- POINT 2: Every team member records some (any amount of) physical activity 5 out of 7 days of the week.
- You can find out which team members are earning their points, including bonus challenge points. This is especially helpful for team leaders to find out who might need more motivation than others. Login to your WOMAN Challenge account and visit your “My Team” page. Go to your team's progress report and at the bottom of the report you will find the link "View Detailed Data". Click on this to view individual team member progress!
Building Strong Bones - 18 and Older
Women are more likely than men to develop osteoporosis. Women generally have smaller, thinner bones, and they can lose bone tissue rapidly in the first 4 to 8 years after menopause due to the sharp decline in production of the hormone estrogen. After age 20, bone "loss" can begin to exceed "growth." For many people, this bone loss can be prevented. Check out the list below to learn more.
Things you can do to improve your bone health today!
- Eat a balanced diet rich in calcium and vitamin D. Vitamin D helps your body absorb calcium. Try dark and green leafy vegetables, beans, yogurt, salmon, shell fish, and foods made with whole grains.
- Do weight-bearing and resistance-training exercises like weight lifting, resistance cord routines, lunges and squats. Check out April in your WOMAN Challenge Tracking Log where you'll find more information and examples of weight-bearing activities.
- Maintain a healthy lifestyle with no smoking or excessive alcohol intake.
- Talk to your healthcare professional about bone health and bone density testing.
Take action!
- Check Up on Your Bones! - Check out this interactive bone health checkup for people of all ages aimed to help you identify what puts your bones at risk and to give you a strategy—specific to you—to make your bones stronger and healthier.
- Calcium Intake Tools - This site provides tools to help you achieve your daily calcium goals.
- What is Vitamin D and Where Can I Find It? - Vitamin D is essential to absorbing calcium and building strong bones. Click on "Sources of Vitamin D" to find out where you can find it to meet your Vitamin D needs.
Bone health resources
Powerful Bones, Powerful Girls! - 17 and Younger
Why should I think about strong bones now?
Your peak bone-making years are in your childhood and teen years. If you do not make enough bone as a kid, your risk for osteoporosis goes up. And, while not common, a young woman can get osteoporosis. Having good eating and exercise habits now will help you to have strong, healthy bones throughout your life. A poor diet and not enough physical activity as a teen can cause you to have weaker bones as an adult. This not only makes it easier to get osteoporosis, it can hurt the body's ability to heal right after an injury. Getting enough calcium and doing enough weight bearing physical activity can help protect your bones.
Things you can do for strong bones
- Healthy Eating. Getting enough calcium and vitamin D, which helps your body absorb calcium, is very important. Try dark and green leafy vegetables, beans, yogurt, salmon, shell fish, and foods made with whole grains.
- Physical activity. Exercise, especially weight-bearing activity, helps keep bones strong and healthy over your lifetime. Jogging, walking, stair climbing, dancing, and soccer are some weight-bearing physical activities you can do alone or with friends. You can also try exercises like weight lifting, resistance cord routines, lunges and squats.
- No Smoking. Smoking lowers the level of the hormone estrogen in your body, which can cause you to go through menopause earlier, boosting your risk for osteoporosis.
Take action!
- Recipes to Stay Strong - Great ideas for quick ways to get plenty of calcium every day. Recipe ideas for all hours of the day!
- Be Smart About Your Bones! - This Healthy Bones Dictionary provides important words and ideas to help you learn about your bone health!
Bone health resources
Content last updated June 3, 2008.
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