Health Jigsaw

24/09/2026

03/09/2026

Your body is designed to move. Some of the benefits of staying active are:

🦴 stronger bones
💪🏼 healthier joints
🚶‍♂️ stay independent longer
🔋 more energy
😴 sleep better
🧠 brain health

20/08/2026

If you are currently taking GLP-1 drugs (Ozempic, Mounjaro, Wegovy), or thinking about it, this is the most comprehensive podcast I have come across. The podcast covers what the drugs do, what you should be eating, when to eat, why you should be doing resistance training and the possible side effects.

In this episode, Dr. Federica Amati explains how GLP-1s work, why people struggle with side effects, and why losing weight does not always mean better health.

03/08/2026

Resistance training health tip 😁

31/07/2026

Lifting weights is one of the best ways to minimise the risk of osteoporosis, especially for women over 40.

28/06/2026

One of my talented clients has started a new business - making totes, soft suede hobo bags, crossbody, purses and elegant evening clutches.

Her first market will be Saturday 18th & Sunday 19th July at & Princes Wharf number 1 - the Tasmanian Winter Handmade Market. Go and say Hi and/or like her page below 👇

https://www.facebook.com/share/1E6ESZqpzB/?mibextid=wwXIfr

Each bag is created with a love of colour, creativity, and individuality. From purses and clutches to totes and man bags, every piece is fully lined and made using carefully chosen fabrics that bring both style and practicality together.

27/02/2026

Are you part of the 22%? If not, it’s time to start moving and let’s get physical 💪🏼🚶‍♀️

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.