Issue link: http://www.ifoldsflip.com/i/597015
4 LIVE IT UP! FRIDAY, OCTOBER 30, 2015 SANTA CRUZ SENTINEL Y ou are shocked to find out that you have osteoporosis. "You have the bones of a 90 year-old!" states your doctor. Now what? You have been taking good care of your health with regular checkups, eating healthy, taking calcium supplements, and walking every day. How is it possible that you have low bone density? Did you know that 1 out of every 2 women and 1 out of every 4 men over age 50 have low bone density and are at risk for fracture? (NOF) Surprisingly, the biggest predictor of loss of independence in older adults is decreased leg strength; not dementia or incontinence, as some believe. (Studenski 2003) Indicators of decreased leg strength: 1. Do you use your hands to rise? 2. Do your knees press together as you stand? 3. Do you round your back to stand? 4. Can you come to standing with good balance? It is smart to begin with a comprehensive assessment by an expert in the prevention and treatment of osteoporosis to learn precautions to protect your bones. Here are a few indicators that you may have low bone mineral density: • Height loss greater than 1" • Presence of kyphosis (rounded upper back) • Family History • Previous Fracture Contraindicated Movements in Daily Life and Exercise Programs: • Activities of Daily Living with a rounded spine • Crunches or Sit-Ups • Toe Touches or Forward Bends with round back • Deep Spinal Sidebending or Twists Walking does not build bone. Shocked? Doesn't everyone say, "I don't understand how I got osteoporosis, I walk…." Most studies show that walking either doesn't affect bone or may just prevent bone loss. (Martyn-St. James 2008) However, the faster you walk, the less your fall risk, and the better your cardiovascular health! (Duncan 2009) Swimming, aqua-aerobics, cycling and running greater than 20 miles per week have actually been shown to be detrimental to bone health. (MacDougall 1992, Bravo 2007) Can bone be rebuilt? You will never have more bone than you had at age 30. However, even 90 year olds performing a strength training program doubled their strength and improved their bone mineral density. (Gianoudis 2014) Science tells us to overload the targeted muscles beyond daily activity levels to build muscle and bone strength. Fatigue must be reached in less than 10-12 repetitions to increase strength. High repetitions do not build bone. (Chahal 2014) "I have built 6% bone mineral density in one year after joining TheraPilates® Bone Building Program!" Willa Keizer, local homeopath. POSTURING FOR THE FUTURE: BEST EXERCISES FOR OSTEOPOROSIS By Sherri R. Betz, PT, GCS, PMA®- CPT, TheraPilates® Physical Therapy Clinic CONTINUED ON PG 6