Health Jigsaw

14/02/2026

Research shows that to build bone 🦴 density, we need exercises that create a force of more than 3 times our body weight.

Daily walking is healthy, but on its own, it won’t build new bone. For building (increasing) bone density, we need safe, progressive bouts of jumping, hopping, or resistance training.

How Much and How Often?
* Impacts per session: 40–50 high-strain jumps/session
* Sessions per week: 2–3
* Weekly total: ~100–150 high-impact reps is sufficient for measurable bone density improvements
* Plateau effect: More than ~50–60 impacts in one session doesn’t add further benefit- but could increase risk of stress fractures.
* Resistance training: 2–3×/week of multi-joint, high-load lifts (squats, deadlifts, overhead press) at 70–85% of your maximum capacity (1RM) improves spine and hip bone density

In summary, 100–150 targeted impacts, plus 2–3 resistance training sessions per week, appear optimal for stimulating or maintaining bone density.

https://howardluksmd.substack.com/p/osteoporosis-prevention-and-treatment?fbclid=IwZnRzaAP91w1leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xNzM4NDc2NDI2NzAzNzAAAR4g-ElPGTJ0Eb-E3WbAQkmnbthu0-F-y95oU4R2HiZy7dHhO_kIGlvPHTKmdg_aem_4YrlzWBKh2EKovrODoKIAg

And an exercise guide to help you build bone

13/02/2026

Who listens to music 🎧 while they’re working out 🏋️‍♂️ 💪?

Listening to music during exercise can enhance your performance by as much as 15%, according to the National Center for Health Research. Music has the ability to distract from physical discomfort, reduce perceived effort, and boost motivation, leading to better endurance and faster recovery. Upbeat and rhythmically intense tunes can particularly help athletes synchronize their movements, making their workouts feel more natural and effortless. The mental engagement with music can also release endorphins, further elevating mood and energy levels. Overall, incorporating music into your exercise routine not only makes the experience more enjoyable but also maximizes physical results.

11/02/2026

If you have a sedentary job, 30 minutes of sitting followed by 15 minutes of standing is the golden ratio.
The benefits of breaking up sitting with standing and walking include reduced musculoskeletal issues such as less lower back pain and neck pain, reduced eyestrain, and improved alertness.

Standing desks are a well-known and welcome addition to the office, and now research has uncovered an ideal sit-stand ratio that can encourage peak productivity.

16/01/2026

If you have arthritis and have problems with fingers, thumbs, or wrists, there’s a FREE Community Information Session for you. Details below 👇

Let's talk about hands and arthritis. If you have problems with fingers, thumbs, or wrists - join us for a FREE Community Information Session featuring a presentation from Jennifer Ball, Hand & Limb Physiotherapist. Bookings required.

31/12/2025

Let’s smash 💥 your health & fitness goals in 2026 👊

24/12/2025

Wishing everyone a very merry Christmas 🎅 🎄 and a wonderful 2026 🌟

26/11/2025

Is coffee ☕️ good for you?

20/11/2025

Exercising can reduce your risk of developing dementia.

People who did a lot of physical activity between 45 and 64 had much lower odds of developing dementia – even when they carried a genetic risk factor.

👉 Read the full story: https://theconversation.com/exercising-in-mid-and-later-life-can-reduce-dementia-risk-new-study-270074

06/10/2025

Come on Tassie, let’s see if we can smash last year’s registration record. It’s for a great cause

If you have already entered your email address and created a password while completing a form within our site, it is likely you have an account. You should have received an email to confirm this.

22/09/2025

Vigorous exercise can reduce the risk of dementia.

11/05/2025

Everyone should lift weights 🏋️‍♂️ 💪🏼

16/04/2025

AUSactive (the main registration body for fitness professionals in Australia) has been working hard to negotiate agreements with private health funds. Through this initiative, you may now be able to claim rebates from your health fund provider, like their other extras benefits, for personal training sessions. Health Jigsaw’s owner, Andrew, is a private health fund recognised professional. Contact us or click on the link below for more information.

Mobile personal trainer - Middleton, Woodbridge, Kettering, Margate, Snug, Blackmans Bay, Kingston, Taroona, Conningham, Birchs Bay, Flowerpot