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Posts Tagged ‘Exercise’

Can you still do all the physical activities you want to do?  Activities of Daily Living (ADLs) are the key to enjoying your life, especially as we grow older.  At ISCD last month we learned some tricks to maintain our ability to do everything we need to do for a full life.

As we age, we lose muscle mass (Sarcopenia).  Loss of muscle mass leads to even faster loss of muscle strength (Dynopenia).  Loss of muscle strength is a strong predictor of Fall Risk and Fracture Risk.  Bummer!

Get your butt off the couch!  You should be able to stand, then sit, then stand again for 5 cycles in 15 seconds.  If you cannot, you are in danger of losing your ability to live independently.  Loss of the knee extension strength needed to stand, even once, predicts mortality.  Huge bummer!

There is no medication for loss of strength. ¬†We do have natural activities: Balance exercises (standing on one leg); Aerobic exercises (walking for distance, not speed); Progressive strength exercises (sit to stand to partial squat to stand….). ¬†Enough extra¬†Vitamin D3 to get your level above 40ng/ml helps your muscles. ¬†And you MUST get enough Protein in your diet.

Take Control Naturally.  Exercises, Protein, Vitamin D3, Calcium, and Multiple Vitamins & Minerals.  Remain strong and independent.

Jay Ginther, MD

 

Stronger, More Agile, More Confident

March 11, 2015 @ 9:57 pm
posted by Dr Ginther

Ann spends a week in Florida each winter with several friends and was stronger, more agile and more confident this year than last.  She stepped in and out of the hot-tub easily instead of slowly and awkwardly.  She zoomed up and down stairs.  She had to slow down when walking with her friends.  What has happened?

A year ago she followed a fragility fracture with below average and decreasing BMD on DXA, and a newly crumbling vertebral fracture on VFA.  She has Clinical Osteoporosis.  That got her attention.  She was determined to play on the floor with her active preschool grandchildren.  You cannot do that if you are crumbling.  She was ready to do whatever it took to get back in the game.

She added Adora Chocolates (500mg calcium in each) to her usual diet.  She added Protein shakes (chocolate) and increased intake of chicken, fish, and beef to meet the new protein guidelines.  She remembered to take extra Vitamin D3 and her Multiple Vitamins & Minerals almost every day.

She got serious about her “10,000 steps” every day and went up and down stairs frequently¬†instead of saving up things for a single trip. ¬†She did not actually join an exercise class as promised.

She started the anabolic, Forteo, to build her bone density and strength.  A daily little shot is a nuisance, especially keeping it cold while travelling, but she wanted results.

This year repeat DXA showed increased BMD.  VFA confirmed no further crumbling.  She zoomed through airports and left her friends in the dust in Florida.  These results have made her even more determined.

She has Taken Control of her Future Life.  You can too.

Jay Ginther, MD

 

Fall Prevention = Fracture Prevention

March 7, 2015 @ 10:36 pm
posted by Dr Ginther

Falls are the immediate cause of most “wrist”, shoulder and ankle fractures, and of many Hip fractures. ¬†Two or more falls in a year indicate a need for more than basic balance and strength training. ¬†You need to analyze why you fell. ¬†Then work to avoid repetition. ¬†Formal Physical Therapy, teaching¬†exercises to do at¬†home, is best.

Major Fall Risk Factors:  loose rugs and minor step-ups into a room; the scuffing gait needed for slippers, sandals or clogs; poor vision and bifocals; bending to pick something off the floor without hanging on to support; not using chair arms; slow gait; and not using a cane or walker on uneven surfaces (out-of-doors).  If you have any of these, work to eliminate them.

Walking for exercise does NOT reduce falls. ¬†Even walking over a mile daily. ¬†Balance and strength training DO reduce falls. ¬†The simplest to do at home is to stand on one leg. ¬†The goal is 30 seconds. ¬†Many of us need to hang on to something solid at first and gradually work up to “no hands”. ¬†PT will teach additional¬†exercises as you improve.

Lifestyle Integrative Functional Exercises!  Look at all daily activites, then modify your lifestyle to avoid Fall Opportunities.  Avoiding Falls is just as important as taking osteoporosis medications for Avoiding Fractures.

Take Control Naturally.  Avoid Falls.  Avoid Fractures.

Jay Ginther, MD

Tai Chi at Sunrise

February 12, 2015 @ 10:02 pm
posted by Dr Ginther

My wife and I visited the tropics during January.  We did Tai Chi every morning while watching the sun rise.  A Blue Zone experience.  Worth getting up early!

Tai Chi is mostly about balance and co-ordination.  (Difficult to appreciate if you watched our group of rookies.)  Improving balance, co-ordination, and core muscle strength helps to prevent falls as well as strengthen muscles and bones.  We found it interesting and invigorating and plan to continue now that we are back in Iowa snow country.

Tai Chi is ideal for older individuals, like myself.  Yoga is easier for those younger and more flexible.  Ballroom dancing is a favorite of those who can do it.  Recreational sports work too, as long as you are careful and avoid collisions.  All have the advantage that they can be group activites.

Exercise is a necessity for optimal bone health.  Balance training and fall prevention are very helpful for fracture prrevention.  Along with enough Calcium, Vitamin D3, Protein, and Multiple Vitamins & Minerals, this may be all you need to prevent osteoporosis and fractures.

Take Control Naturally.

Jay Ginther, MD