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.
Jay Ginther, MD
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
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
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