Transcript Exercising with Osteoporosis: Safely and Effectively

Osteoporosis:
What Can I Do About It?
Presented by:
Shara Arnofsky, MS PT
Core Strength Physical Therapy, LLC
1430 2ND Avenue
(212) 861-1870
Celebrate National Osteoporosis
Awareness and Prevention Month
"Standing Tall for You"
MAY 2007
What is Osteoporosis?
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A disease characterized by low bone mass and
structural deterioration of bone tissue
A loss of 10%-20% of bone mass indicates the onset
of osteoporosis
Known as the “silent disease” due to its symptom
free nature. The fractures often are undetected,
delaying treatment & prevention of further fractures
Can lead to collapsed vertebrae which causes the
symptoms of severe back pain, loss of height, or
spinal deformities including stooped posture
May Is National Awareness Month
Osteoporosis Ambassador
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Entertainer, businesswoman and
NOF Ambassador, Joan Rivers was
diagnosed in 2002.
Motivated to become an advocate
for osteoporosis awareness when
her doctor told her, “if she keeps
going on stage, she may break a
hip and die.”
She emphasizes need for all
genders, ages, and ethnicities to be
aware of osteoporosis and take
care of their bones.
Ms. Rivers stresses the disease is
largely preventable and treatable.
Osteoporosis Statistics
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1 in 2 women & 1 in 4 men > 50 yrs will suffer an
osteoporosis related fracture
Fractures can be spontaneous and caused by
everyday life activities
1 in 5 hip fracture patients end up permanently in a
nursing home
People on bed rest lose ~1% of bone density per
week
Osteoporosis Risk Factors
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Females
Thin and/or small frame body type
Advanced age
Family history of osteoporosis
Estrogen deficiency due to menopause
Abnormal absence of menstrual periods
(amenorrhea)
Anorexia nervosa
Low lifetime calcium intake
Osteoporosis Risk Factors
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Vitamin D deficiency
Use of certain medications (corticosteroids,
chemotherapy, anticonvulsants and others)
Low testosterone levels in men
Inactive lifestyle
Current cigarette smoking
Excessive use of alcohol
Being Caucasian or Asian, although African
Americans and Hispanic Americans are at significant
risk as well
Osteoporosis Detection
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Bone Mineral Density (BMD) testing
– An increase in BMD testing and osteoporosis
treatment was associated with a decrease in hip
fracture incidence
– Medicare reimburses for BMD testing every two
years
Posture and Balance Screening
Osteoporosis Prevention
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Maintain a diet rich in calcium and vitamin D
Perform weight-bearing and resistance-training
exercises
Follow a healthy lifestyle with no smoking or
excessive alcohol intake
Regular visits to one’s healthcare professional to
discuss bone health
Schedule periodic bone density tests and take
medication when appropriate
Exercise and Osteoporosis
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Just as a muscle gets stronger with use, a bone
becomes stronger and denser when stressed
Research has shown that the progression of
bone loss can be stopped by exercise alone
Types of Exercise
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Strength training
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The use of weights
or resistance to build
muscle and
strengthen bone
Types of Exercise
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Weight bearing aerobic
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Doing aerobic activity
while on your feet
Swimming and biking
have many benefits, but
are non-weight bearing
Types of Exercise
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Flexibility
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Increase the mobility
of joints, preventing
muscle injury and
improving posture
Exercise Precautions
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High impact exercises
– These can increase compression on the spine
leading to fracture
Flexion based exercises
– Causes excessive compression on the anterior of
the vertebrae (trabecular bone) which is weakest
in those with low BMD
Side Bending and Rotation in Flexion
Spinal Extension Exercise
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The posterior surface of the vertebrae have
denser type (cortical) bone which is less at risk
of fracture
One study shows that those with strong back
extensor muscles had higher BMD in the spine
Another study shows that strong back
extensors correlated with fewer vertebral
fractures
What is Pilates?
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Method of exercise developed by Joseph
Pilates
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Program designed to
stretch, strengthen, and
balance the body
Movement principles
focus on whole body
health, whole body
commitment, and breath
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Safe Initiation of Pilates for Osteoporosis
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ALWAYS obtain MD clearance before starting
any exercise program
Obtain a safe evaluation of function, strength
and balance
Receive proper education on osteoporosis
Do’s and Don’ts
Learn proper posture and body mechanics
Learn proper breathing techniques
Bone Building Through Pilates
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Focuses on body awareness, lengthening and
alignment
Focuses on abdominals without using risky
“crunches”
Requires the maintenance of optimal spinal
posture during most exercises
Encourages thoracic spine extension to
prevent hunch back posture
Medication Options
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Antiresorptive
Calcitonin
Hormone Therapy
Bone Forming
NOF’s Updated Recommendations
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1200 mg of calcium / day for adults
50 and older
800 – 1,000 I.U. of vitamin D3 / day for
adults 50 and older
Fall Prevention
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Clear Floors
Bathroom Safety
Bright Lighting
Kitchen Safety
General Precautions
Summary
What Can I Do About Osteoporosis?
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Be screened by a licensed healthcare
professional
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Maintain a healthy lifestyle
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Establish a safe and effective exercise
program
QUESTIONS?
Call For Your Screening
Shara Arnofsky, MS PT
Core Strength Physical Therapy, LLC
1430 2nd Avenue
between 74th & 75th st
Suite 102
[email protected]
www.corestrengthpt.com
(212) 861-1870