Do You Recognize the 3 Main Trouble Spots for Osteoporosis?
Osteoporosis can affect any bone in your body. It is a condition where bone becomes less dense and porous, making it brittle. This is why fractures can happen even with the slightest pressure or load. I have patients who broke a hip just by standing up from a seated position.
The most common trouble is the wrist, spine, and hips. As the population grows older, the condition is becoming more widespread. According to the National Osteoporosis Foundation, about 10 million Americans have osteoporosis and another 44 million have low bone density.
Osteoporosis is the thins the bone as we age. This is because there is not much impact and loading on bones as people become more sedentary. The bones become thinner and more brittle. It develops over time. The symptoms may be unnoticed until a bone fracture happens.
Use this quick guide to strengthen your bones and lower your risks for osteoporosis.
Caring for Your Wrists
A broken wrist is often an early sign of osteoporosis.That is especially true if the injury was caused by only minor force. For women, a Colle’s fracture is very common.
Be mindful of your wrist position.Practice holding your wrists flat rather than letting them bend backward while typing or lifting objects. This will guard against carpal tunnel syndrome and related injuries.
Towel wringing. There are many exercises that can strengthen your wrist. In addition to dumbbell exercises, there are some moves you can do anywhere to condition your wrists. Grab a towel by each end and twist it tightly. Hold for 5 seconds. Do this in both directions.
Squeeze a ball. Another option is holding a ball in your palm and squeezing it with your fingers. Point your middle finger towards the center of your wrist to minimize joint stress.
(Hold and squeeze the ball, hold for 5 – 10 seconds each time, then relax. Repeat for as many as you are able to tolerate. While watching TV, waiting in line, etc.
Caring for Your Spine
***Almost 700,000 people a year experience vertebral compression fractures, and there may be no noticeable discomfort. These injuries are almost twice as common as broken hips or wrists.***
Warning signs. You can spot compression fractures if you know what to look for. Symptoms include sudden loss of height, difficulty breathing, a protruding stomach, and soreness in your lower back.
Strengthen your core. Strengthening and firming up your abdominal muscles can take a load off your back. Engage your abs during workouts and daily tasks like carrying groceries.
Be careful when bending forward. If you already have osteoporosis, bending forward can contribute to spine and hip fractures. Your doctor may recommend you use a pick-up cane so you can clean the house and pick up your keys while standing up.
Caring for Your Hips
Broken hips can trigger long-term health issues and interfere with independent living. More than 95% of hip fractures are caused by falling, according to the CDC.
Work on improving your balance.There are many ways to increase your balance and coordination. Sign up for Tai Chi or yoga classes. Take turns standing on one leg at a time. Keep your eyeglass prescription updated and play it safe with medications that make you drowsy.
Strengthen your legs.Powerful legs can help you stay on your feet. Train them with squats, lunges, and calf raises.
Make home adaptations. Modify your home with safety in mind. Install grab bars in the bathroom and extra lights in the backyard. Ensure that each stairway has secure rails on both sides.
⇒ MORE IMPORTANT TIPS:
Prompt medical treatment and lifestyle changes can make a big difference in keeping your bones healthy. Genetics alone is not enough to rely on to determine your risk factors for osteoporosis.
Consult with your doctor. Your doctor can prescribe bone and health screenings & diagnostics to evaluate your individual situation. Your health team then will be able to help you manage your risk factors and design a safe exercise program.
Eat calcium-rich foods.Calcium and Vitamin D are two important nutrients for your bones. Consider including dairy products and fortified breakfast cereal in your diet.
Add intensity to your workouts. Make sure it is the right type of exercise for your fitness level, however. Walking is good for your posture and your heart. More challenging activities are required to make an impact on your bone mass. Bone responds accordingly to the loads placed on it. Do strength training gradually and safely, increasing the amount of weight you use. Consult with a physical therapist. Physical Therapists are skilled at evaluating your fitness level and the type of therapeutic exercises appropriate for you. It is necessary to take any comorbidities into consideration.
Get on the ball with osteoporosis prevention. Fighting osteoporosis can help you to live longer and more independently in your golden years. Work with your doctor to take care of your bones by building up their strength and density with targeted exercises and healthy lifestyle choices.
Seniors – Stay Fit, Trim, and Healthy with Safe Exercises
Older adults have a lot to gain by regular exercise. Staying active can improve your physical and mental health and extend your ability to live independently. Below are some tips for developing a beneficial exercise program and sticking to it.
1.Work onIncreasing your endurance.Aerobic exercise like walking or biking is great for your heart and circulation. Swimming is especially good for seniors because you get a total body workout with low impact and little risk of injuries. Aim for about 30 minutes of moderate activity daily.
2.Build your strength. Your muscle mass declines with age, but resistance training two to three times weekly can help offset that loss. To be safe, start off with easy exercises and progress by increasing weights and repetitions gradually. You may want to visit a local gym or take a class at a senior center.
·If you prefer working out at home, you can buy weights or use household items like cans of soup, half a gallon of water, bags of rice, etc. You can get creative with what you can lift. I have patients who have used a hammer, crowbar, and other tools!
3.Staying flexible. Stretching will keep you limber and help protect you from injury. Do it as often as possible – daily is great! Warm up with some light aerobics and then ease into a stretch gently. Hold your stretch for about 30 seconds. Repeat each movement a few times, gradually extending your range
·It’s good to feel some slight tension, but if you experience any pain, stop and withdraw back to a more comfortable position.
4.Work toImprove your Balance. Balance is a must for older adults. Protect yourself from falls and broken bones or fractures by working on your balance. Falls are one of the leading causes of death in older adults over 65 years old. Tai Chi is another low-impact activity ideal for seniors. It promotes balance and strength. Even just practicing standing on one foot can enhance your stability.
(Above Video: Facts about Balance and Falls in the Elderly)
(Above Video: A Sample of a Specialized Tai Chi Based Exercise Program)
You can incorporate simple balance exercises in your everyday chores. Here are some tips:
By the sink or kitchen counter when doing dishes or cooking:
1. SINGLE LEG STANDING: Stand straight, stand on one leg lifting one leg high up off the floor. Hold this pose for 5 to 10 seconds. Repeat on the other leg for another 5 – 10 secs, Repeat as many as you are able. Holding this exercise longer facilitates more muscle recruitment that helps with increasing strength and stability.
2. HEEL AND TOE RAISES. Standing and holding on to the kitchen counter or sink, go up on tiptoes and hold this for 5 to 10 seconds. Then, rock back and stand on your heels, toes up off the floor and hold for 5 – 10 seconds. Repeat as many times as able.
3. MINI SQUATS. Still holding on to the kitchen counter, bend both knees to squat just halfway down and whatever you can tolerate. Hold this for 5 seconds, then get back up with knees straight. Repeat for up to 10 times, or whatever you can tolerate. This helps strengthen the muscles of the legs especially the quadriceps muscles that can help improve the strength necessary for going up and downstairs, steps, or curbs.
👉👉👉(For more info on balance exercises, Email me at primemotionz@gmail.com)
STICKING TO YOUR EXERCISE PROGRAM
1.Set realistic goals. A regular workout routine is safer and more beneficial than scattered efforts. Keep yourself motivated by establishing realistic goals. Find activities that you can easily incorporate into your daily schedule such as cutting back on TV viewing to go for a daily swim. When your favorite program is on, you can even exercise during commercials.
2.Have fun.Think about the pastimes you love and expand upon them. When your grandkids visit, go for a long walk through the park. If you get tired of using the treadmill alone every day, sign up for a yoga class with a buddy whose company you enjoy.
3.Make contingency plans.Life events will sometimes interrupt your normal schedule. While traveling, look for hotels with fitness centers. If it’s too cold to ride your bike outdoors, browse the public library for exercise videos for seniors.
MORE SAFETY TIPS TO CONSIDER
1.Talk with your doctor.If you’ve been sedentary for a while, your doctor can advise you on how to get moving safely. No matter what health issues you may experience, there is usually some form of exercise that you can engage in even if you need to modify the standard positions.
Proper breathing will help you maintain good form. Generally, you exhale when you exert effort and inhale when you relax. So breathe out when you lift a dumbbell and breathe in when you lower it.
3.Drink plenty of water. We all know about the benefits of hydration to the body.Your body needs water regardless of whether you’re sweating. By the time you’re thirsty, you’ve gone too long without drinking.
4.Wear the right footwear.Shoes can make a difference in your walking pattern and stability. You can exercise without spending a fortune on expensive equipment, but good shoes are worth the cost. Get protective footwear that’s designed for your chosen sport, whether it’s golf or tennis. If tying laces is a struggle, Velcro closures will give you a secure fit.
Exercise is a great way for older adults to stay healthy and fit. Follow simple safety precautions so you can remain active and enjoy the pastimes you love.
For many years, people with arthritis were warned to limit their activities to protect their joints. Now, studies show that exercise actually helps ease arthritis pain and stiffness.
Here are some major benefits of exercising with arthritis, and suggestions for how to work out safely.
1. Maximize your range of motion. People with arthritis often try to cope with the pain by holding their joints in bent positions that feel more comfortable. Unfortunately, this causes further loss of mobility Exercise helps to keep your joints as flexible as possible and prevent further damage.
Discover how you can boost brainpower, enhance your mood, restore energy levels, and nourish and protect your brain.
There are many gadgets you can use for strengthening your hands: Stress balls, hand gripper exercises, finger bands, etc. Ask a therapist about exercise programs for painful arthritic hands.
2. Strengthen your muscles and bones. Strong muscles and bones provide more support and protection for fragile joints. Weight-bearing exercises build up muscle and thicken your bones.
3. Lose excess weight. You burn a lot more calories when you’re moving around, which of course helps with weight loss. A more active lifestyle will help you reach and maintain your ideal weight without resorting to dangerously low-calorie diets.
4. Improve cardiovascular fitness. Endurance exercises that are gentle on your joints will make your heart work more efficiently without aggravating your arthritis. You’ll feel more energetic and reduce your risk for many health conditions including heart disease and obesity.
5. Make daily activities easier. Stiff joints interfere with daily pleasures and tasks, from playing with your grandchildren to just buttoning a shirt. Exercise improves your ability to function and live independently.
6. Boost your mood. Living with chronic pain may cause depression. Physical activity elevates your mood and helps you sleep better. You can even make new friends by enrolling in group classes like Tai chi or water aerobics.
Top Exercises for Arthritis:
1. Design a balanced program. A well-designed fitness program includes exercises for flexibility, strength, and endurance. Stop what you’re doing if you feel any sharp pain. This conventional wisdom for exercisers is even more important when dealing with arthritis.
2. Stretch. Daily flexibility moves will help restore your range of motion. Warm-up with a little walking in place and do these exercises in a controlled manner. One simple stretch for fingers is to massage your hands. Then, alternate extending and closing your fingers into a loose fist.
3. Train for strength. Strengthen your muscles with resistance exercises using weights, elastic bands, or your own body weight. For example, target your knees by sitting in a chair and slowly straightening and bending each leg.
4. Perform low-impact aerobics. Walking, aqua aerobics and stationary bicycles are just a few examples of endurance activities that are easy on your body. Exercising in warm water is especially good because the temperature and buoyancy protect damaged joints.
Additional Safety Tips:
1. Talk with your doctor. Be sure to talk with your doctor before beginning an exercise program to find the best approach for your type of arthritis. Your physician can recommend safe activities and help you avoid injury.
2. Build up gradually. Start conservatively and progress gradually. When you’re comfortable with walking in water, you may want to add more intense movements like leg lifts.
3. Modify your workouts during flare-ups. Your doctor can advise you about exercising during flare-ups. You may need to rest or modify your program to alleviate pressure on the affected joints.
4. Find the best time of day for you. Many people experience morning stiffness, so experiment to find the best time of day for you. Taking a warm shower first or using a heat pack may also make exercising more comfortable.
5. Work with physical or occupational therapists. Therapists with experience working with arthritis can provide more guidance. They can help you learn to move safely during your workouts and all your daily activities.
Exercise makes it easier to live with arthritis. Manage your pain and stay healthy with safe and regular workouts using activities that you enjoy.
FALLS IN THE ELDERLY CONTINUE TO RISE. IT IS DEVASTATING.
The implications of falls have long been brought to light by researchers and statisticians alike. The economic impact upon the government is staggering.
The estimated cost to treat injuries sustained from these falls is estimated to exceed $50 billion dollars from the year 2015 and may reach $67.7 billion in the year 2020. Furthermore, Medicare and Medicaid shouldered 75% of these costs.
Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
The enormity of the problem has prompted diverse programs involving over 70 national organizations involved in Fall prevention, The Falls Free National Action Plan by the NCOA.
The plan includes action steps of reducing the impact of medications as a risk factor, promoting physical mobility, and improving home safety. Fall risk assessment and screenings, promoting evidence-based programs also is a major component of this national initiative.
More Fall Prevention Programs have surfaced and a majority of these promote exercise programs designed to reduce falls in the elderly. Tai Chi has been widely recognized as an effective exercise program for fall prevention.
As released by the CDC in a PDF Form on its principles and why:(Source: CDC.gov)
Tai Chi Principles for Falls Prevention in Older People
The following notes are suggestions for incorporation into a Tai Chi program specifically targeting fall prevention in older people.
BALANCE
The key element in preventing a fall. Balance has been shown to decrease with age; however, some aspects of balance can be enhanced through training.
Key elements to incorporate into a Tai Chi program:
Relaxation
> relaxes muscles > lowers the center of gravity Lowered center of gravity > increases load on lower limbs > over time increases sensation and awareness of lower limb movement.
• Transfer of Weight:
Shifting body weight from leg to leg through incremental movements. Start with a small range of movement and gradually build up to a wide, square base stance.
• Muscle strength
Muscle bulk and therefore strength decrease with age. A bent-knee stance and movement work to strengthen lower limb muscle (particularly the quadriceps muscles) (however, always work to an individual’s limitations. If a bent knee stance is too difficult, then do the movement without bent knees).
This involves issues such as increased body sway, low mobility, and postural instability. Increasing age is also associated with reduced sensation in lower limbs and is consequently associated with a loss of righting reflexes and an increase in body sway, which can lead to falls.
o Gait:
Decreased stepping height and decreased stride length. Women tend to have a narrow walking and standing base, closer foot placement, erect posture > difficulty to step down from stools/benches. Men tend to have a small-stepped gait, wider walking and standing base and stooped posture.
Tai Chi addresses gait problems by teaching the “correct” movement of lower limbs. This is done by lifting lower limbs from the knee rather than the foot; lifting lower limbs without misaligning the pelvis, and teaching to place heel down first when moving forward (toes first when moving back). Also, teaching movement with appropriate weight transfer, posture, and slightly bent knees improves stride length
o Posture:
Tai Chi also teaches participants to maintain a relaxed posture with an elongated spine.
Tai Chi consists of moving from one stance to another in a slow, coordinated, and smooth way. This trains students in improved mobility and increased body awareness.
It is based upon these principles that I developed the
The Prime Motionz Book is Upcoming. ******************************************
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