Osteoporosis and Exercise What causes osteoporosis Loss of

Osteoporosis and Exercise

What causes osteoporosis? • Loss of calcium from the bones that leads to weakened bones • Creation of new bone doesn’t keep up with the removal of old bone

Osteoporosis Statistics • Estimated that 10 million women in the US have been diagnosed with osteoporosis • Experts predict that 14 in men and 2 1 in women over the age of 50 will have an osteoporosis related fracture in his or her lifetime.

Ethnicities Effected by Osteoporosis • Caucasian • Asian

Developing Osteoporosis • How likely you are to develop osteoporosis depends partly on: • How much bone mass you obtained in your youth

Developing Osteoporosis • Most people reach their peak bone mass in their early 20’s

Developing Osteoporosis • Women who are past menopause are at highest risk for developing osteoporosis.

Osteoporosis: A Silent Disease • Bone loss occurs without symptoms • Most Fractures occur in: Hip Spine Wrist

Osteoporosis: Most Serious Fractures Hip Spine

Osteoporosis: Risk Factors that Cannot Be Changed • Advanced age, the older you are the greater the risk of developing osteoporosis • Sex: females more likely to develop osteoporosis • Race: Caucasian, Asian • Family history, people whose parents had hip fractures are at an increased risk • Frame size: thin or small framed more likely to develop osteoporosis than big

Osteoporosis: Dietary Factors • Low calcium and Vitamin D intake • Eating disorders • Weight loss surgery • Long term consumption of a high protein diet causes calcium to be drawn from the bones and excreted in the urine.

Osteoporosis: Dietary Factors – Get enough clacium • People age 18 -50 need to consume at least 1, 000 mg of calcium per day

Sources of Calcium • Foods that contain 10% or more of the daily value of calcium • Look for words on the label such as calcium rich or excellent source of calcium • Milk, yogurt, cheese and other dairy products • Green leafy vegetables: kale, spinach and broccoli • Calcium fortified cereals and orange juice • Seafood including oysters, ocean perch, clams, blue crab, and shrimp

Significance of Vitamin D • Vitamin D is required for bones calciumabsorption into the • In older adults adeficiency in Vitamin D makes it more likely that fall down you will

Sources of Vitamin D • Milk fortified with vitamin D • Certain fish: tuna, salmon and sardines • Orange juice and breakfast cereals fortified with vitamin D

Not Getting Enough Calcium or Vitamin D • Supplements are available for people that do not consume enough calcium and Vitamin D. • However, the body can only absorb so much at a time, keep doses below 600 mg

Lifestyle Choices and Osteoporosis • Inactivity/Sedentary lifestyle • Smoking • Alcohol: women drinking more than 7 drinks per week, men drinking more than 14 drinks per week

Other Factors Associated with Osteoporosis • Some medication can lead to weakened bones • History of tripping and falls

Wolff’s Law and Osteoporosis Prevention • Changes in bone structure are influenced by changes in bone function. • When the skeleton is subjected to extra stress from physical activity it responds by laying down more bone tissue which increases its density. Osteoblasts increase the production of bone tissue. • On the flip side, when people experience periods of bed rest due to illness or injury bones lose minerals and become less dense. Osteoclasts increase the amount of bone reabsorption that occurs in the body.

Signs and Symptoms of Osteoporosis • Back pain caused by a fractured or collapsed vertebra • Loss of height over time • Stooped posture • Bone fracture that occurs more easily than expected • Dowager’s Hump

Dowager’s Hump – A Visible Sign of Osteoporosis

Keep Bones Healthy • Don’t smoke • Avoid excessive alcohol • Prevent Falls

Three Types of Exercise for Osteoporosis Prevention • Weight bearing • Resistance Training • Flexibility and Balance

What is weight bearing? • Feet and legs support your body’s weight. Examples are walking, hiking, dancing, stair climbing, jogging 3 5 • Walking as little as to miles per week can build bone health.

What is weight bearing? • Bicycling and swimming are nonweight bearing activities; being held up by something other than your feet or legs (bike or water)

Resistance Training and Osteoporosis • Strength training increases bone density because the tendons pull on the bone. • Two to three times per week, focusing on the major muscle groups. • Better to stand versus sit: go against gravity, but if people have balance issues may want to perform exercise seated instead.

Flexibility & Balance and Osteoporosis • Having flexible joints helps prevent injury. Working on balance can help increase body awareness and prevent falls. • • • Examples: Regular stretching Tai Chi Yoga Qi Gong

Safety Concerns and Osteoporosis • Talk to their doctor, find out if there any limitations • Avoid high impact weight bearing activity such as jogging as it could lead to fractures in the spine. Low impact options such as walking, dancing and low impact aerobics are beneficial • Avoid exercises that involve bending or twisting at the waist. Sit ups, toe touches, rowing, golf, tennis, bowling and some yoga poses can put clients at risk for fracture • Avoid plough pose in yoga

Program Design for Osteoporosis • Begin all sessions with an 8 -15 minute cardiovascular warm up • Resistance training should include 1 -3 sets of 8 -15 repetitions for the major muscle groups. Standing exercises are preferred. • 2 -5 Balance exercises should be included • Perform 8 minute cool down • Perform 1 stretch for each muscle group utilized