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Maintaining Healthy Bones Stuart Katzman, PT

Maintaining Healthy Bones Stuart Katzman, PT. This presentation is intended to be educational in nature and is not intended as a substitute for professional health care. Osteoporosis. Osteoporosis is defined as

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Maintaining Healthy Bones Stuart Katzman, PT

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  1. Maintaining Healthy Bones Stuart Katzman, PT • This presentation is intended to be educational in nature and is not intended as a substitute for professional health care.

  2. Osteoporosis Osteoporosis is defined as “a loss of bone mass and micro-architectural deterioration of the skeleton, leading to increased risk of fracture.” New England Journal of Medicine, 1991 Bone loss is painless and often unnoticed until a fracture or height loss occurs.

  3. Are You at Risk? • Race • Medications • Disease • Age • Gender • Menopause • Family history

  4. Risk Factors You Can Change • Eat a balanced diet with plenty of calcium and vitamin D - supplement as needed. • Maintain a healthy body weight. • Maintain a physically active lifestyle. • Do not smoke!

  5. Bone-Density Testing • Bone density is an important predictor of fracture. • DXA is a scan that measures bone density. • A physician can order tests for: • all women 65 years and older. • women under age 65: • with history of fractures. • taking medications like corticosteroids. • with considerable height loss. • men and women under 65 with multiple risk factors.

  6. Bone Health and Osteoporosis, 2004 Report of the Surgeon Generalwww.surgeongeneral.gov/library/bonehealth/

  7. Benefits of Exercise • Maximize • peak bone mass achieved in youth • Maintain • bone mass or reduce age-related bone loss • Preserve • muscle strength and postural stability to reduce future risk of falls and fractures • Beck B and Snow C, 2001

  8. Fight Fractures with Fitness! • Research demonstrates the benefits of exercise: • increases peak bone mass • maintains strong bones for life • reduces risk for falls • decreases stooped posture in women who are flexed

  9. Exercise Builds Bone • High-load, weight-bearing, jumping, and resistance exercise are best for bone. • Resistance exercises are site-specific: bone is strengthened when muscles pull on their attachments. • The stimulus must be dynamic, variable, and unique; not usual or familiar. • Bone-building effects of exercise are most pronounced during youth. “Bone is living tissue that responds to exercise by becoming stronger.” National Osteoporosis Foundation, www.nof.org

  10. Guidelines for Bone-Strengthening Exercise • Children and adolescents: • High-impact, high-intensity exercise. • 10-20 minutes 2 or more times a day. • at least 3 days a week. • Healthy adults: • Moderate- to high-intensity exercise. • weight-bearing activity 3-5 times per week (include jumping). • resistance exercise 2-3 times per week, at least 1 set of 10 repetitions (up to 3 sets). • 30-60 minutes a day of a combination of the above. • American College of Sports Medicine Position Stand: Physical Activity and Bone Health, 2004

  11. Consider Your Age, Fitness Level, and Risk Factors • Young healthy adults • high-impact, weight-bearing exercise • resistance training • “core” stabilization/ postural strengthening

  12. Consider Your Age, Fitness Level, and Risk Factors • Healthy adults over 50 • moderate-intensity exercise • strength training • weight bearing • “core” stabilization/postural strengthening • balance and coordination activities

  13. Consider Your Age, Fitness Level, and Risk Factors • Those with osteoporosis or history of frequent falls: • balance and coordination training • “core” stabilization/postural strengthening • before starting a new exercise program, consult your health care provider and physical therapist for instruction in appropriate and safe exercise

  14. High-Impact, Weight-Bearing jumping step aerobics and stairs dancing soccer racquet sports gymnastics Exercise to Strengthen Bone and Muscle

  15. Exercise to Strengthen Bone and Muscle Resistance and Strength Training • weights • elastic tubing • body weight

  16. Exercise For a Stronger, More Erect Spine • Extension exercises • Core stabilization and strengthening • Postural integration

  17. Balance and coordination Tai Chi unstable, uneven surfaces Exercise to Prevent Falls

  18. What About Walking? • Regular walkers have decreased risk of hip fracture. Best if you are a lifetime walker. (Coupland C, 1999; Krall EA, 1994) If you are sedentary, increased activity is beneficial. Risk of hip fracture doubles when you are on your feet less than 4 hours per day decreases when walking distance increases. (Cummings SR, 1995) Stay on your feet at least 4 hours a day!

  19. Bottom Line: No Flexion! • Safe Body Mechanics • Avoid bending, twisting, or flexing the spine. • “Hinge” at the hip.

  20. Take charge of your health by adding more physical activity into your life!If you have any questions, please call me at Evergreen Physical Therapy: 408-270-2280

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