Sit and Get Fit

17/09/2026

WORLD SPINE DAY OCTOBER 16TH.

Good post onBone Health.

: Bone Health in Aging Adults

While osteoporosis is common, it’s 🦴 not an inevitable part of getting older. Maintaining strong bones is essential for staying mobile, independent, and active as we age.

📚 Evidence shows that proactive steps can significantly reduce fracture risk and protect long‑term spinal health.

What We Know from the International Osteoporosis Foundation:
🟢 After age 50, bone loss accelerates, increasing the risk of hip, wrist, and vertebral fractures.
🟢 Fragility fractures account for more hospitalizations than breast cancer, heart disease, or diabetes in many countries ↪ a major and often overlooked public health issue.
🟢 A previous fragility fracture doubles the risk of future fractures, especially vertebral fractures, which are frequently missed or under-diagnosed.
🟢 Globally, fracture rates are rising as populations age, making prevention more important than ever.

Key Factors That Support Bone Strength in Aging Adults:
🔵 Adequate calcium and vitamin D help maintain bone mineral density and support muscle function.
🔵 Weight‑bearing and resistance exercise stimulates bone formation and improves balance, reducing fall risk.
🔵 Protein intake becomes increasingly important for maintaining muscle mass and supporting bone remodeling.
🔵 Fall‑prevention strategies significantly reduce fracture risk.
↳ Vision checks
↳ Home safety modifications
↳ Medication reviews

👉🏼👉🏼👉🏼 To Do Today👈🏼👈🏼👈🏼
✅ Add one weight‑bearing activity to your weekly routine:
↳ Walking
↳ Stair climbing
↳ Light resistance training
✅ Check your vitamin D intake, especially if you spend limited time outdoors.
✅ Review fall risks at home
↳ Remove loose rugs
↳ Improve lighting
↳ Ensure clear walkways
✅ Talk with your healthcare provider about bone density testing if you’re over 50 or have risk factors.

🔗 Learn more: https://www.osteoporosis.foundation/facts-statistics/epidemiology-of-osteoporosis-and-fragility-fractures

15/09/2026

DID YOU KNOW? -
ARE YOUR DREAMS IN COLOUR?

Dreams are a mysterious and complex phenomenon, and the reasons why some people dream in black and white are not yet fully understood. One theory suggests that people who grew up watching black and white television shows and movies may be more likely to dream in black and white, as their brains have become accustomed to processing visual information in a grayscale format. This theory is supported by studies that have found that people who were born before the widespread adoption of color television are more likely to dream in black and white than those who grew up with access to color TV.

14/09/2026

There are many side effects of the weight loss jab and now hair loss has been reported.
The Hair Loss-GLP-1 Connection

Analysis of the Food and Drug Administration's adverse event reporting system from 2022 to 2023 found increased reporting of alopecia—hair loss.

The hair loss typically manifests usually as temporary shedding that begins 6-12 weeks after weight loss begins.
If you take the weight loss jab and your hair is falling out take action

Prevention and Management Strategies

Avoid very rapid weight loss
Ensure adequate protein intake and balanced nutrition

SEE GP for blood tests to check for iron deficiency, low B12, zinc, and vitamin D
Check ferritin/iron levels if hair shedding is prolonged.

10/08/2026

Happy Monday. 😎😎
Another hot week ahead of us. 🔥🔥

Thank goodness for our Air Conditioning!

Well done to happy members Kay and Diana still losing inches so well done👏

Give us a call for a free “go” if you want to know more.

25/07/2026

Cooler today so having a great day at Damerham Fair👍

Seen a few people we know - hello people🤣

23/07/2026

Real results from real people. Thank you so much Pauline for your kind words. Its great to hear you enjoy coming to Sit and Get Fit, the only gym where you do not feel intimidated if you are over 50. Keep spreading the word! 👍👍

18/07/2026

Hi everyone
Drop by and say hello😁😁

07/07/2026

Continuing on the water melon theme.
Watermelons can be large and what to do with it all.
Just cut it up and put in freezer. You can add lollipop sticks to it but don’t let that stop you if you have none.
After a few minutes out of freezer a fork will do just as well or even your hands!! No need to be posh.
Just savour this hydrating watermelon fruit in the hot weather.

Also what fruit do you like? Freeze it. Add it frozen to icecream. Restaurants do that. Simple but soooo.. delicious.

Sitandgetfit 🍉

06/07/2026

The weather is hot. This is my salad today. Take out feta and replace with your choice of other cheese or even tuna or salmon. Get some protein in it. Enjoy.

🌞 TOP 2 HYDRATING FOODS FOR HOT WEATHER 🍉🍅

When the temperature rises, staying hydrated isn’t just about drinking more water – it’s also about eating foods packed with water.

🥇 1. Watermelon – 92% Water
Sweet, refreshing and naturally hydrating, watermelon is rich in vitamins A and C, antioxidants, and the amino acid citrulline, which may help support healthy circulation. It’s the perfect summer snack.

🥈 2. Tomatoes – 95% Water
Tomatoes are one of the most hydrating foods you can eat. They’re also packed with vitamin C, potassium and the antioxidant lycopene, which helps protect your cells from damage caused by the sun and everyday stress.

💙 Try this simple summer salad:

🥣 Salad Ingredients
🍉 Watermelon (cubed)
🍅 Tomatoes (quartered)
🧀 Crumbled feta
🌿 Fresh basil
✨ Sprinkle with sesame seeds

🥄 The Dressing
• 3 tablespoons extra virgin olive oil
• Juice of ½ a lime or lemon
• Finely grated zest of the lime or lemon
• 1 teaspoon honey

Whisk the dressing together, then gently mix it through the salad by hand. Chill before serving to allow the flavours to develop.

☀️ Light, refreshing, delicious… and your body will thank you!

Small healthy choices made consistently can make a big difference to how you feel this summer.

Which is your favourite – watermelon or tomatoes? Let us know below! 👇

02/07/2026

Lovely review of Sit and get Fit. Lots of us agree we are a friendly bunch. Sometimes more like a social club😁😁

Keep cool this weekend😎😎