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From Scan to Strength: A New Era in Bone Health

Wed, 20 Aug 2025 14:47:23 GMT

Performance Health Systems featured in a new Health Club Management article From scan to strength: a new era in bone health

The article is addressing the increasing silent health crisis that millions face in the UK. Osteoporosis and deteriorating bone quality - traditionally associated with ageing - are increasingly prevalent and often undetected until fractures or mobility issues arise. Consequences include elevated fall risk, frailty, cognitive decline, and reduced lifespan.

Performance Health Systems (makers of Power Plate and bioDensity), in collaboration with Screen My Bones , launched an innovative bone health studio in Leeds, UK . The facility integrates advanced diagnostics with targeted, evidence-based interventions to address musculoskeletal decline.

Real World Experience

Participants like Glen Thurgood (Leisure DB) and Tanya Hall (EGYM) highlighted the personal impact:

Thurgood described the scan as “painless and straightforward,” with clear, real-time explanations.
Hall, concerned about muscle and bone loss after weight loss medication, found the process reassuring and empowering.

The Power of Selenium - Supporting Your Body and Musculoskeletal Health

Wed, 05 Jun 2024 10:23:15 GMT

Selenium is a trace mineral that, despite being required only in small amounts, plays a pivotal role in maintaining overall health, particularly in supporting musculoskeletal health. Often overlooked in discussions about nutrition, selenium is essential for various bodily functions, including immune response, thyroid function, and protecting against oxidative damage. Let’s delve into the importance of selenium for your body and musculoskeletal health, backed by scientific evidence.

What is Selenium?

Selenium is a trace mineral found naturally in many foods and available as a dietary supplement. It is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. These enzymes help prevent cellular damage from free radicals, reduce inflammation, and contribute to DNA synthesis and the metabolism of thyroid hormones.

Selenium and Musculoskeletal Health

1. Antioxidant Defence and Inflammation Reduction
Selenium’s role as a component of antioxidant enzymes like glutathione peroxidase is crucial for protecting cells from oxidative stress. Oxidative stress is linked to various chronic diseases and can contribute to the degeneration of musculoskeletal tissues. By reducing oxidative damage, selenium helps maintain the integrity and function of muscles and bones.

Supporting Evidence:

A study published in the National Library of Medicine

PMCID: PMC3571640PMID: 23306191
Selenium in Bone Health: Roles in Antioxidant Protection and Cell Proliferation

2. Bone Health and Mineralization

Selenium is essential for maintaining bone health. It supports the activity of osteoblasts (cells responsible for bone formation) and inhibits the activity of osteoclasts (cells responsible for bone resorption). This balance is vital for healthy bone remodelling and density.

3. Muscle Function and Maintenance
Selenium is also crucial for muscle function. It contributes to the protection of muscle cells from oxidative damage and supports the repair and regeneration of muscle tissue. This is particularly important for maintaining muscle strength and function, especially in aging

Dietary Sources of Selenium
To ensure you get enough selenium, incorporate the following selenium-rich foods into your diet:

Brazil Nuts : One of the most potent sources of selenium. Just one or two nuts can provide your daily requirement.
Seafood : Fish such as tuna, halibut, and sardines are excellent sources.
Meats : Beef, chicken, and turkey contain significant amounts of selenium.
Grains and Cereals : Whole grains and products made from them can also contribute to selenium intake.
Dairy Products : Eggs and milk provide moderate amounts of selenium.

Recommended Intake and Supplementation
The recommended dietary allowance (RDA) for selenium varies by age and sex but generally falls around 55 micrograms per day for adults. While selenium deficiency is relatively rare, certain populations, such as those with gastrointestinal disorders or living in selenium-deficient regions, may need to monitor their intake more closely.

Conclusion:

Selenium is a vital nutrient that supports various bodily functions, particularly musculoskeletal health. Its antioxidant properties help reduce inflammation and oxidative stress, protecting muscle and bone tissues from damage. Adequate selenium intake is essential for maintaining bone density and muscle function, making it a crucial component of a healthy diet.

Incorporating selenium-rich foods into your diet or considering supplementation if needed can help ensure you meet your daily requirements. By doing so, you support not only your musculoskeletal health but your overall well-being.

Embrace the power of selenium and let this small but mighty mineral strengthen your musculoskeletal health and enhance your overall vitality.

H&B Selenium 200ug 120 Tablets | Holland & Barrett

Stronger Bones, Stronger Muscles: The Science Behind bioDensity™ Workouts

Thu, 30 May 2024 10:09:11 GMT

In the pursuit of health and fitness, the significance of strong bones and muscles cannot be overstated. For athletes, seniors, and everyday fitness enthusiasts, maintaining and enhancing bone density and muscle strength is crucial. Enter bioDensity, an innovative approach to exercise designed to maximize these essential aspects of health through scientifically-backed methods. But what exactly is bioDensity, and how does it work for different types of users?

What is bioDensity?

bioDensity is a specialised exercise system that utilises high-intensity, low-impact resistance training to stimulate bone and muscle growth. Unlike traditional weightlifting or cardio exercises, bioDensity focuses on maximal static contractions—holding a muscle contraction for a few seconds at maximal effort. This approach is designed to mimic the natural forces the body experiences during high-impact activities like jumping or running, but in a controlled, safe environment.

How bioDensity Works

The bioDensity system employs four key exercises that target major muscle groups and bones:

Chest Press
Leg Press
Core Pull
Vertical Lift

Each exercise is performed using a specialised machine that measures and adapts to the user’s force output. The user exerts maximal effort for a short duration, usually around 5-10 seconds per exercise. This high-intensity, brief exertion triggers the body’s adaptive responses, promoting bone and muscle strengthening.

Benefits for Different Types of Users

Athletes

Athletes often require robust muscle strength and bone density to enhance performance and prevent injuries. bioDensity offers several advantages for this group:

Enhanced Performance : The maximal effort exercises improve muscle strength and power, contributing to better athletic performance.
Injury Prevention : Stronger bones and muscles help in reducing the risk of fractures and other injuries, which are common in high-impact sports.
Efficient Training : Athletes can integrate bioDensity sessions into their training regimens, benefiting from the short, intense workouts without adding significant time to their routines.

Seniors

As we age, maintaining bone density and muscle mass becomes increasingly important to prevent conditions like osteoporosis and sarcopenia (age-related muscle loss). bioDensity is particularly beneficial for seniors because:

Bone Health : The system's ability to stimulate osteogenesis (bone growth) helps combat the natural decline in bone density associated with aging.
Muscle Maintenance : Regular bioDensity training helps in maintaining and even increasing muscle strength, which is vital for mobility and independence in older adults.
Low Impact : The exercises are low-impact, reducing the risk of injury during the workout itself, making it a safe option for seniors with joint concerns.

Everyday Fitness Enthusiasts

For those looking to enhance their overall fitness, bioDensity provides a time-efficient and effective solution:

Time Efficiency : With sessions typically lasting just 10-15 minutes, bioDensity is perfect for busy individuals seeking a quick yet effective workout.
Comprehensive Strengthening : The exercises target all major muscle groups, offering a full-body workout that can complement other fitness activities.
Trackable Progress : The bioDensity machine records performance data, allowing users to track their progress and set measurable goals.

Scientific Backing

The effectiveness of bioDensity is supported by research indicating that high-intensity, short-duration resistance training can significantly improve bone density and muscle strength. Studies have shown that osteogenic loading (the type of loading experienced during bioDensity exercises) can lead to substantial improvements in bone mineral density, which is crucial for preventing fractures and maintaining overall skeletal health.

Conclusion

bioDensity represents a cutting-edge approach to enhancing bone density and muscle strength, tailored to meet the needs of diverse user groups—from athletes seeking performance gains to seniors aiming to preserve their mobility. Its efficiency, safety, and scientifically-backed methods make it a valuable addition to any fitness regimen. Whether you're looking to boost your athletic performance, maintain your independence as you age, or simply improve your overall fitness, bioDensity offers a powerful, time-efficient solution.

Transforming Senior Living: How Power Plate is Revolutionising Independence at The Dials

Wed, 29 May 2024 15:16:17 GMT

Power Plate is featured in a new Health Club Management article, " The Dials: Giving Independence To People In Later Life. "

The article presents a case study of The Dials, an independent living scheme for individuals over 55. Designed as a next-generation retirement community, it emphasises wellbeing as the cornerstone of a connected, inclusive, and independent lifestyle for residents. According to wellbeing advisor Charlotte Bacciochi, Power Plate takes "center stage."

The work at The Dials with Power Plate focuses largely on fall prevention and strength and conditioning in later life.

Bacciochi notes that Power Plate also enhances hand-eye coordination, balances left and right brain activity, improves circulation and heart rate, reduces anxiety, and builds confidence.

The Dials' Be Well 360 Program

Overview of The Dials' Be Well 360 program and how Power Plate is used to craft personalised programs that combat falls, enhance strength, and elevate overall well-being for residents.

Charlotte, Well-Being Advisor, discusses the benefits of Power Plate and the impacts it has on The Dials’ residents.

Intro to Charlotte and how she uses Power Plate with the residents to achieve a more independent living in later life.

Exploring Our Exoskeleton: How It Supports and Interacts with Our Body

Tue, 28 May 2024 13:38:20 GMT

Our body’s exoskeleton, often referred to as the skeletal system, is an essential framework that supports, protects, and facilitates movement. Although humans have an endoskeleton (bones located within the body), the term "exoskeleton" can be used metaphorically to describe how this internal structure functions to support and interact with various bodily systems.

What is the Skeletal System?

The skeletal system comprises 206 bones in the adult human body, connected by joints, cartilage, ligaments, and tendons. This intricate framework serves multiple vital functions:

Support: The skeleton provides a structural foundation, maintaining the body’s shape and supporting muscles and organs.

Protection: Bones encase and safeguard critical organs. For example, the skull protects the brain, and the rib cage shields the heart and lungs.

Movement: Bones act as levers, and joints function as fulcrums, allowing muscles to create movement. This interaction enables activities ranging from walking and running to grasping objects.

Mineral Storage: Bones store essential minerals like calcium and phosphorus, releasing them into the bloodstream as needed to maintain homeostasis.

Blood Cell Production: Bone marrow, located within certain bones, is the site of hematopoiesis—the production of blood cells, including red and white blood cells and platelets.

How the Skeletal System Supports Us

1. Structural Integrity: The skeleton’s rigid structure provides the body with a framework that maintains posture and supports weight. Without this support, soft tissues would lack the necessary stability to function correctly.

2. Facilitating Movement: Bones and muscles work in tandem to enable motion. Muscles attach to bones via tendons, and when muscles contract, they pull on bones, creating movement at the joints. This system allows for precise and varied actions, from fine motor skills to powerful physical activities.

3. Protection of Vital Organs:

The skeleton’s protective role is crucial for survival. The cranium encases the brain, reducing the risk of injury from impacts. Similarly, the vertebral column protects the spinal cord, and the rib cage safeguards the heart and lungs from external forces.

4. Mineral Reservoir: Bones act as a reservoir for essential minerals, particularly calcium and phosphorus. These minerals are critical for various bodily functions, including nerve transmission and muscle contraction. The skeletal system regulates mineral levels in the blood, releasing or storing them as needed.

Interaction with Other Body Systems

The skeletal system interacts closely with other body systems to maintain overall health and function:

Muscular System: The interaction between bones and muscles is fundamental for movement. Joints, where bones meet, allow for different types of motion, facilitated by muscle contractions.

Circulatory System: Bone marrow produces blood cells, which enter the bloodstream to perform essential functions such as oxygen transport and immune defence.

Nervous System: Bones protect the central nervous system structures, such as the brain and spinal cord. Additionally, the nervous system controls voluntary movements by sending signals to muscles attached to bones.

Endocrine System: The skeletal system plays a role in endocrine function by responding to hormones like parathyroid hormone and calcitonin, which regulate calcium levels in the body.

Conclusion

Our skeletal system, often likened to an internal exoskeleton, is a remarkable structure that provides support, facilitates movement, protects vital organs, stores essential minerals, and produces blood cells. Its interactions with other body systems are crucial for maintaining health and enabling the wide range of activities we perform daily. Understanding and caring for this system through proper nutrition, regular exercise, and healthy lifestyle choices is vital for overall well-being and longevity.

Enhancing Proprioception with PowerPlate

Fri, 24 May 2024 13:27:29 GMT

A Vibrant Approach to Balance and Stability

Proprioception, often referred to as the "sixth sense," is the body's ability to perceive its own position and movement in space. It is crucial for everyday activities as well as for performing complex movements in sports or dance. Proprioceptive abilities can be compromised due to injuries, aging, or neurological disorders. However, innovative training tools like the PowerPlate offer a promising method to enhance proprioception through whole-body vibration therapy. Here's how the PowerPlate can help improve proprioception and why it might be the perfect addition to your wellness or fitness regimen.

1. Stimulating Muscle Activation

PowerPlate works by emitting vibrations that cause the muscles to contract reflexively. These contractions can occur up to 30-50 times per second, which enhances muscle activation much more than traditional exercise. This increased muscle activity is not just about building strength; it also sharpens the body’s sense of where different limbs are positioned, thereby improving proprioception. When you're more aware of your body’s positioning, you can correct imbalances more effectively and perform movements with better accuracy and confidence.

2. Enhancing Neural Communication

The vibrations from the PowerPlate stimulate not only the muscles but also the nerve receptors in the joints and skin. These receptors are responsible for sending information to the brain about limb position and movement. By enhancing the speed and efficiency of these neural signals, PowerPlate helps the brain to process and respond to proprioceptive information more effectively. Improved neural communication supports quicker and more precise reactions during physical activities, reducing the risk of falls and injuries.

3. Improving Balance and Coordination

Proprioception is fundamental for maintaining balance and coordination. PowerPlate’s dynamic platform requires users to adapt to continuously changing forces. Engaging in exercises that challenge stability, like squats or one-legged stands on the vibrating plate, trains the body’s balance system and improves overall coordination. Regular practice on the PowerPlate can lead to better control over body movements, essential for everyone from elderly individuals looking to prevent falls to athletes aiming to enhance their performance.

4. Accelerating Recovery from Injuries

Injury rehabilitation often involves retraining the body’s proprioceptive capabilities, especially after joint injuries. Training on the PowerPlate can accelerate this process. The safe, low-impact vibrations can be used early in the rehabilitation phase to help restore awareness without putting excessive strain on healing tissues. This approach can be particularly beneficial for recovery from injuries like ankle sprains or knee surgeries, where proprioceptive function may be significantly impaired.

5. Offering Versatile Training Options

The versatility of the PowerPlate allows for a range of exercises that can be tailored to improve proprioception across different levels of fitness and mobility. Whether incorporating yoga poses, dynamic stretches, or strength-training exercises, users can safely enhance their proprioceptive abilities. The platform can also be used to intensify simple movements that are fundamental for daily activities, thereby improving functional movements across all ages.

Conclusion

Incorporating PowerPlate into your training routine offers a unique and effective method to enhance proprioception. Its capacity to engage muscle fibres, stimulate neural pathways, and improve balance and coordination makes it a valuable tool not only for athletes and fitness enthusiasts but also as a part of physiotherapy and elderly care programs. By embracing this vibrant approach to balance and stability, individuals can achieve a higher level of bodily awareness, leading to improved performance and a reduced risk of injuries. If you’re looking to enhance your proprioceptive abilities, consider the dynamic and responsive training offered by the PowerPlate.

Understanding Your Lower Back

Fri, 17 May 2024 12:11:51 GMT

Structure, Functions, and Common Issues

Introduction The lower back, also known as the lumbar region, plays a vital role in your body's overall functionality and movement. Whether you are an athlete, an office worker, or anyone in between, the health of your lower back is crucial for your daily activities. In this blog we explore the anatomy of the lower back, its functions, common problems that can arise, and general care tips to maintain a healthy spine.

Anatomy of the Lower Back

The lower back is composed of five vertebral bones, known as L1 through L5. These vertebrae are larger than those in the thoracic and cervical spine regions, as they bear the most weight and are subjected to the greatest mechanical stress. Between these vertebrae are intervertebral discs, which act as cushions and shock absorbers, allowing for flexibility and providing protection against impact.

Supporting the vertebrae and discs are various muscles and ligaments that help stabilise the spine and allow for movements such as twisting and bending. The major muscles include the erector spinae, which help maintain upright posture, and the multifidus and quadratus lumborum, which support spinal alignment and facilitate movement.

Functions of the Lower Back

The primary function of the lower back is to provide structural support, movement, and protection of certain body tissues. The lumbar spine holds up the weight of the torso, providing a center of gravity when you move, which is essential for balance and mobility. It also houses and protects the spinal cord and nerves that connect the brain to the rest of the body, enabling sensory and motor function.

Common Lower Back Problems

Lower back pain is one of the most common health complaints globally, affecting millions of people each year. Here are a few prevalent issues:

1. Muscle or Ligament Strain:

Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments.

2. Bulging or Ruptured Discs:

The discs can bulge or rupture and press on a nerve, causing pain that can be severe.

3.Sciatica:

A sharp, shooting pain that travels through the buttock and down the back of the leg, caused by a bulging or herniated disc pressing on a nerve.

4. Arthritis:

Osteoarthritis can affect the lower back, sometimes leading to narrowing of the space around the spinal cord (spinal stenosis).

5. Skeletal Irregularities:

Conditions like scoliosis, a curvature of the spine, can lead to back pain later in life. Preventing and Managing Lower Back Problems Maintaining a healthy lower back involves a combination of preventive measures and appropriate responses to emerging pain.

Here are some tips:

Exercise Regularly

Core strengthening exercises can stabilise your spine, and flexibility training can enhance your back’s range of motion.

Proper Posture

Learning and maintaining proper posture while sitting, standing, and lifting can prevent excessive strain on your lower back.

Ergonomic Adjustments

Ensure your workspace supports your back. Chairs with proper lumbar support and desks at the correct height can reduce strain.

Manage Weight

Maintaining a healthy weight reduces the load on your spine, decreasing the chances of developing back issues.

Professional Help

If you experience persistent back pain, consulting a healthcare professional for an accurate diagnosis and a treatment as an exercise plan is crucial.

Conclusion

Understanding the anatomy and functionality of your lower back is the first step towards effectively managing its health. By incorporating preventive care and addressing any issues promptly, you can maintain a strong and healthy back, facilitating an active and pain-free lifestyle. Remember, your back supports you in every physical activity you undertake, so it's essential to take good care of it.