beth israel deaconess medical center a harvard medical school teaching hospital

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Health and Fitness Tips

Posture

The key to any exercise program is proper posture and alignment: Sit or stand with the crown of the head elongated towards the ceiling, keeping the shoulders back, and contracting the abdominal muscles.

Flexibility

It is important to perform stretching exercises every day to reduce strain on joints and prevent injuries. We encourage our female atheletes to take a yoga or pilates class to enhance their core strength and flexibility.

Strengthening

Focus on strengthening exercises to correct the musculoskeletal imbalances. Consult with a physician and physical therapist for an assessment of your individual strength deficits.

Click here for strengthening exercises »

Nutrition

Foods that are high in Vitamin D include:

  • fish such as salmon, mackerel and tuna fish 
  • fortified milk 
  • cereal 
  • egg yolk


Foods high in calcium include:

  • green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens and bok choy 
  • salmon and sardines canned with their soft bones 
  • almonds, Brazil nuts, sunflower seeds, tahini, and dried beans 
  • yogurt, milk, cheese 
  • orange juice, cereal, breads and tofu with added calcium

Contact Information

Carl J. Shapiro Department of Orthopaedics
Beth Israel Deaconess Medical Center
330 Brookline Avenue
Boston, MA 02215
617-667-3940