DATE: Wednesday, June 19

TIME: 8:00-9:00 am ET

LOCATION: Sirius XM Radio Channel.81

Call in with questions/comments: 877-NYU-DOCS

Fact! According to the National Osteoporosis Foundation most women over the age of 45 fail to recognize their personal risk for developing osteoporosis, the disease of "porous bones," even though the majority of women have at least two risk factors for the disease by this age.

Fact! Conflicting results of several major studies and recommendations by the US Preventive Services Task Force have put into question the benefits of supplements containing calcium to prevent bone loss.

Fact! What do experts draw from this controversy?

• First, that better studies are needed to clarify the possible risks and benefits of calcium supplements and to whom they may apply.
• Secondly, that the safest and most effective source of calcium is found in food choices, not supplements.
• And finally that exercise is key to bone health, specifically weight bearing and strength training exercises.

Join us live on Sirius XM's Dr. Radio Show this Wednesday, June 19 from 8-9 am. I'll share all the insider tips that I've learned over the past 25 years as a fitness professional and address questions such as:

• What are the major risk factors for osteoporosis?
• What is the difference between weight-bearing and weight-training exercise?
• How can you work these exercises into your lifestyle, no matter what your fitness level?
• What kind of exercise is safe if you've been diagnosed with osteoporosis?

Call in with your questions and comments to 877-NYU-DOCS

Vivacious host Dr. Marina Kurian sets a lively tone in her show and engages her audience with humor and personal insight. I'm always delighted to appear with her! Catch us live this week:

LISTEN LIVE: Dr. Radio Show

DATE: Wednesday, June 19

TIME: 8:00-9:00 am ET

LOCATION: Sirius XM Radio Channel.81

Call in with questions/comments: 877-NYU-DOCS

Strong wrists improve athletic performance, especially in racquet sports and golf. Moreover it is important to maintain strength in your hands and wrists to perform your daily activities with ease, whether they include computer work, housework, or simple tasks such as being able to open a jar or lift a full tea kettle. In business a firm handshake is an important asset in making a first impression. Should you stumble, you will be able to break a fall with less risk of fracturing your wrist.

1. Strengthen your wrists with two simple exercises:

• Wrist curl, palm down Sit up tall on a firm chair with a cushion on your lap. Position one forearm with the palm down, fingers in a loose fist. Rest the wrist of the working hand on top, holding a light weight (1-5#) with the palm down. Keeping your wrists in contact, lift the back of the hand with the weight toward the ceiling. Pause, then return to the start position and, without resting, do 12-15 reps.
• Wrist curl, palm up Now turn the working arm over and hold the weight with the palm up. Resting the working arm on top of the support arm, curl the hand with the weight toward the ceiling and hold for a second. Return to start and repeat for all reps.

2. Stretch your wrists and forearms: Extend one arm in front of you with the palm up. With the other hand, pull back on the palm so your fingers point down. You'll feel a stretch all the way up the underside of your arm. Hold for 10-15 seconds. Now turn your arm over so the palm faces down. With your other hand, press on the back of your hand so your fingers point down. You'll feel the stretch on the topside of your forearm. Hold for 10-15 seconds.

3. Use proper alignment in exercise. Use good form in lifting weights and holding a tennis racquet or golf club. Your wrist should always be in line with your forearm when holding a dumb bell or stretch band, or using weight machines. Avoid bending your wrist in any direction and if you can't hold it straight, lighten up on the weight.

For other great tips on proper form and alignment, check out my book Strength Training for Women . Contact me here if you have questions about how to protect your wrists from everyday stresses and strain.

Running is Better for Weight Control

• Comparing data from 15,237 walkers and 32,215 runners, the National Runners and Walkers Health Study found that runners were thinner than walkers at the beginning of the study and up to six years later.
• Especially notable for aging adults, runners over age 55 maintained their body mass and waist circumferences better than their age-matched walkers.
• Even when energy expenditure is matched (walkers burning the same number of calories in a week as runners), runners control their weight better over the long term.

Few walkers, however, match the energy expenditure of runners. According to Dr. Paul T. Williams, the lead author of the studies, to burn the same calories walking as running, you have to walk one and a half times as far, which takes about twice as long. One way to ramp up your workout is to add intervals of increased speed or jogging, if appropriate.

Walking is Better for Reducing Risk of Disease

• Both walkers and runners have a lower risk of developing age-related cataracts compared with inactive people.
• The runners had far less risk of high blood pressure, unhealthy cholesterol levels, diabetes and heart disease than their sedentary peers. But walkers who expend the same amount of energy per day as runners reduced their risk of heart disease by more than twice the percent of runners.

Personally speaking, the combination of both running and walking is optimal. Years ago, I completed seven marathons in five years. Concern about overuse injuries and their potential long term effects, however, convinced me to return to a more moderate exercise program. Now I run for 30 minutes whenever I can, but spend far more time walking throughout the course of each day.  If you have questions about your own cardio workout, ask me here.

LISTEN LIVE: The Mary Jones Show

DATE: Wednesday, June 5, 2013

TIME: 5:30 pm ET

LOCATION: Connecticut Radio Stations

WDRC-AM 1360, WSNG-AM 610, WMMW-AM 1470 and WWCO-AM 1240

Formerly the trainer to Jacqueline Onassis and Caroline Kennedy, I've specialized in strength training for women since 1988. I know how to re-shape bodies, am familiar with all the mind games and understand what motivates you to work out – whether it's to be healthier or look better in your jeans! Contact me here for information on how I can help you.

Why are women more vulnerable than men? The width of the female pelvis frequently causes a sharp angle between the bones of the upper and lower legs, where the thigh meets the knee (the "Q angle"). This causes misalignment in the tracking of the knee cap, resulting in uneven wear on the cartilage.

What to do?Before you resign yourself to having "bad knees" take these preventive measures:

• Nix the high heels. Wear supportive flats or low heels. Heels higher than two inches change your center of gravity, putting stress on the front of your knees.
• Maintain a healthy weight. Carrying excess weight overloads the joints. Every extra pound you carry puts three pounds of pressure on your knee joints when you walk and 10pounds when you go down stairs or run.
• Exercise to burn calories and build muscle. Without regular exercise your muscles weaken, leaving your joints without proper support. Focus on low-impact activities that build endurance, strength and flexibility. Exercise will help relieve joint pain and stiffness,provide nourishment to the cartilage and keep you mobile.
• Use proper bio-mechanics. To bend down, squat, keeping your knees over your ankles. Kneeling puts pressure directly on kneecaps, causing irritation.

Of course this information should not take the place of guidance from your own physician or other medical professional. Always consult with your doctor before beginning an exercise program or becoming much more physically active.

How much exercise do you need to protect against breast cancer?

Nearly 30 studies have shown that women who exercise at moderate to vigorous levels for three or more hours per week reduce their risk of getting breast cancer by 30-40%. Other studies show that two and a half hours of exercise a week could lower a breast cancer patient's risk of recurrence by 40 percent.

Walking is one of the most accessible and effective means of exercise, available to all of us. If you can't manage 30 minutes of continuous walking five days of the week (for the recommended two and a half hours total), then break it up into brief 10 or 15 minute sessions to accumulate the 30 minutes. Small doses of exercise done consistently over time have a dramatic pay off in health benefits.

What types of exercise can you do during/after breast cancer treatment?

Stretching on a daily basis keeps freedom of movement in the arm and shoulder joints, and combats the natural tendency of scar tissue to contract. It will also help improve your posture by restoring the alignment of the torso and counteracting the natural tendency to slump as a protective action. Use deep breathing to advance into a stretch: when you feel any pain or restriction, hold the position, take three deep breaths and try to relax deeper into the stretch. If pain continues, stop.

Strength training prevents muscle atrophy and decline that comes from disuse. It can help relieve back pain and neck stiffness. To begin your program, use light free weights to strengthen the muscles around the surgical site: the back, shoulders and arms. Be sure to do the exercises on both sides of your body. As you progress, incorporate exercises to work your lower body and core for full-body conditioning. Consult with a certified exercise professional regarding proper weight training techniques. Monitor your arm for discomfort and stop if you experience swelling or feelings of heaviness, pain or heat.

Of course this information should not take the place of guidance from your own physician or other medical professional. Always consult with your doctor before beginning an exercise program or becoming much more physically active.