Aqua Fitness with Carol

01/30/2026

Jubilation Water Warriors were amazing today in the water...power - strength & balance - Well Done Warriors :-)

01/27/2026

Debbie Kidwell

Amazon said it’s closing all of its Amazon Go and Amazon Fresh locations, as the online behemoth focuses on its grocery delivery, Whole Foods Market and a new “supersized” store concept.

01/27/2026

Oh boy!

As Northern Virginia digs out from last weekend's storm, forecasters say they're watching another system that could be significant.

01/27/2026

01/27/2026

Wow

01/27/2026

01/27/2026

🦴 Exercise & Bone Health in Women: What Actually Works

Based on multiple recent meta-analyses and NMAs in postmenopausal women

Bone loss after menopause is real—but exercise does help. The strongest evidence across multiple large meta-analyses

https://doi.org/10.1186/s13018-025-05890-1
doi: 10.3390/healthcare10061129
https://doi.org/10.3389/fphys.2025.1633913
doi: 10.1007/s00223-020-00744-w
https://doi.org/10.1038/s41598-025-94510-3
https://doi.org/10.1016/j.bone.2020.115697

shows a few clear themes:

• Resistance training matters most. Lifting weights consistently helps maintain and modestly improve bone density at the spine and hip.
• Intensity matters. Higher-effort resistance training produces larger benefits for spine bone density than lower-effort exercise.
• Mixing things works well. Programs that combine resistance training with weight-bearing or impact activities tend to outperform single-mode exercise.
• Walking alone isn’t enough. It’s good for health, but by itself, it has little effect on bone density.
• Low-impact “mind–body” exercise helps stability. Activities like Tai Chi may slow bone loss at the spine and reduce fall risk, even if bone gains are modest.
• No single “best” exercise. Bones respond to load, variety, and consistency, not gimmicks.

For women, especially after menopause, progressive resistance training—ideally combined with some weight-bearing or impact work—is the most reliable way to support bone health.

Don’t chase the #1 exercise.
Prioritize progressive resistance training, add impact if appropriate, and focus on long-term adherence.

👉 Translation: bones respond to load. Progressive resistance training is the backbone (literally) of bone health.

Exercise also reduces fall risk, which may matter more for fracture prevention than small changes in bone density alone.

🦴 Lift with intent. Progress safely. Stay consistent.

P.S. Bone loves whole foods, fruits and vegetables, calcium, vitamin D and protein! 😉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5227978/
https://www.sciencedirect.com/science/article/pii/S216183132200388X

01/25/2026

LOL...maybe

01/24/2026

LOL
Yes it is THAT cold :-)

01/24/2026

Just one minute a day of deep squats counteracts sitting by immediately reversing “sitting disease” through improved blood circulation, activated metabolism, and engaged muscles. This brief, high-intensity action reduces cardiovascular risks, strengthens the core and lower body, and increases flexibility in hips and ankles, effectively reversing the stiffening effect of long-term sedentary behavior.

📑Metabolic Boost: Squats act as a “metabolic switch”, helping to regulate blood sugar levels, improve insulin sensitivity, and boost metabolism that stalls during long periods of sitting.

📑Muscular Engagement: Unlike sitting, which causes muscle inactivity, a deep squat engages major muscle groups, including the quads, hamstrings, and glutes, preserving lung strength.

📑Improved Circulation & Cardiovascular Health: Regular squats increase blood flow to the legs and brain, counteracting the reduced blood flow caused by sitting.

📑Joint and Spinal Health: Deep squats help decompress the spine, stretch tight muscles and improve hip mobility, reducing chronic back and knee pain.

📑Brain Function: Research shows that one minute of squatting every hour can actually help preserve cognitive function, including executive function and focus, which are diminished by prolonged sitting.