Osteoporosis and Spinal Exercise . Initially, there is a reduction in bone mass (osteopenia), which is considered a universal phenomenon of aging. However, when the condition progresses to osteoporosis, bone strength is compromised, and fractures develop with trivial (or no) trauma. These fractures may affect the extremities, the hip, and the spine. While calcium intake and diet are very important, and hormone status is a major contributing factor, physical activity and exercise have been shown to provide significant protection from osteoporosis . And, very importantly, we can tailor their exercises to prevent the spinal complications of osteoporosis, such as kyphosis, vertebral wedging, and compression fractures. Benefits of Exercise to Bone. As recalled from the principle known as Wolff’s Law, bone density and strength are a function of the magnitude and direction of the mechanical stresses that act on bone. Beyond calorie expenditure, tai chi may help reduce stress levels if.Assuming the availability of necessary nutrients, stimulus to the osteoblasts results in a net gain in bone mass. Exercise is a form of repetitive loading that facilitates osteoblastic activity, thereby helping to maintain a positive balance between bone formation and bone resorption. Two of the most commonly recommended forms of exercise for the elderly are walking and swimming. While improved aerobic capacity is good for the cardiopulmonary system and is generally beneficial for most older patients, we mustn’t expect any skeletal improvement. Bone mineral density can be increased by walking, but only when it is done above the anaerobic threshold. Women who participate in a regular swimming program have no significant difference in bone mass from women who don’t swim. In order to create sufficient stimulus to increase bone density, exercise needs to be weightbearing and have some impact. This doesn’t mean jumping off of chairs, but can be as simple as step- training (1. Certainly, excellent shoewear is important. In general, exercises are effective when done in an upright, weight- bearing position, since the entire body is in a closed- chain position during the training. The stabilizing muscles, the co- contractors, and the antagonist muscles all learn to coordinate with the major movers during movements that are performed during closed chain exercising (Fig. This makes these types of exercises very valuable for the elderly — not just for increasing bone density, but also for preventing stumbles and falls. Resistance/strength. Resistance training has been found to be safe and quite effective in increasing strength and function in the elderly. Weight training in a submaximal controlled, supervised situation can also preserve . Strength training recommendations should be an integral part of chiropractic treatment for older and osteoporotic patients. Exercise tubing is an excellent tool for strength training of the elderly, since the risks of injury are minimized, and a spotter or expensive equipment is not needed (Fig. Spinal Osteoporosis. As doctors of chiropractic, we often encounter osteopenia and osteoporosis on our patients’ spinal x- rays. Of course, by the time changes are visible on x- ray, substantial bone loss has already occurred. The most common fractures due to osteoporosis are vertebral fractures, and yet less than a third of all vertebral fractures are clinically diagnosed. Specific, corrective exercises should be recommended in order to relieve the postural strain on the spine and to prevent further wedging and compression fractures. Avoiding exercise is the worst approach to an aging patient with osteoporosis. Back strengthening exercise constitutes a powerful intervention for reducing pain and increasing functional capacity. An important caveat must be addressed when designing an exercise program for patients with osteoporosis. Most importantly, the exercises should not worsen a patient’s condition. And this is certainly possible, since some of the commonly used back exercises may cause more fractures. For patients with spinal osteoporosis, the most harmful activity is that which places an anterior load on the vertebral bodies. Welcome to Shapes® Fitness For Women. Shapes® Fitness for Women is the regions premier women’s only fitness center operating 6 clubs throughout Hillsborough. We have a plan that fits you! Our two membership plans are slightly different and our staff will help you determine which is best for your based on your fitness goals. Patient education must emphasize the dangers of lifting in flexion, and of performing flexion exercises. In fact, one exercise study . This posture is secondary to many decades of flexed activities, and may be compounded by poor posture habits and tendencies to “slump.” One important factor in chiropractic treatment is the correction of any loss of the normal upright alignment of the pelvis and spine. Fitness Vacations - Find your perfect Fitness health Spa and Fitness Vacations. Choose from our definitive Spa Resorts and list of Fitness Vacations. Compare membership options; Weight Loss Plan; Guest Pass; Timetable. Weekly Timetable Calendar; Weekly Timetable List; Classes. Aquacise and Aqua Zumba. THE NORTH ROYALTON FAMILY YMCA OFFERS SO MUCH MORE: Wellness Center: 62 pieces of premium, networked fitness equipment (watch your favorite channels while you work. Posts Related to Water Aerobic Exercise: Lose Weight with Aqua Aerobics That We Thought You Would Like: Staff Picked Interesting Articles Worth Reading. In addition to general strengthening and coordination exercises, all patients (and especially the elderly) should be shown corrective exercises that are specific for the postural imbalances they have developed. The thoracic kyphosis of estrogen- deficient women has been found to be directly correlated with weakness of the back extensor muscles, . As stated previously, this is most effective when done in an upright, weightbearing position. Conclusion. A well- designed exercise program can improve posture, help to reduce bone loss, and prevent fractures, while also reducing symptoms. Exercises performed with the spine upright (standing or sitting) can specifically train and condition all the involved structures to work together smoothly. For some elderly patients, orthotic support will be necessary to reduce shock and ensure correct alignment of the lower extremities during weightbearing exercises such as walking. The end result is an effective rehab component for osteoporosis and aging patients who will make a rapid response to their chiropractic care. Now we understand how important it is for our exercise recommendations to provide for strengthening of the spinal support mechanisms to prevent kyphosis and compression fractures in our elderly patients. References. 1. Chien MY, Wu YT, Hsu AT et al. Efficacy of a 2. 4- week aerobic exercise program for osteopenic postmenopausal women. Calcif Tissue Int. Campbell AJ, Robertson MC, Gardner MM et al. Randomised controlled trial of a general practice programme of home based exercise to prevent falls in elderly women. Bone mineral content and physical activity. Int J Sports Med. Physical Activity and Health: A Report of the Surgeon General. Atlanta: 1. 99. 6. Hatori M, Hasegawa A, Adachi H et al. Swimjoy is the number one shop for pool equipment and pool toys in Christchurch and now our range of great pool products is available for purchase online. Fitness Superstore - UK's No. 1 Fitness Equipment Retailer. The Real Powerhouse in Cardio, Strength and Boxing Equipment. Free delivery on many items. The effects of walking at the anaerobic threshold level on vertebral bone loss in postmenopausal women. Calcif Tissue Int. Orwoll ES, Ferar J, Oviatt SK et al. The relationship of swimming exercise to bone mass in men and women. Arch Intern Med. 1. Bravo G, Gauthier P, Roy PM et al. A weight- bearing, water- based exercise program for osteopenic women: its impact on bone, functional fitness, and well- being. Arch Phys Med Rehabil. Chien MY, Wu YT, Hsu AT et al. Efficacy of a 2. 4- week aerobic exercise program for osteopenic postmenopausal women. Calcif Tissue Int. Fiatarone MA, Marks EC, Ryan ND et al. High- intensity strength training in nonagenarians: effects on skeletal muscle. Nelson ME, Fiatarone MA, Morganti CM et al. Effects of high- intensity strength training on multiple risk factors for osteoporotic fractures. Kerr D, Ackland T, Maslen B et al. Resistance training over 2 years increases bone mass in calcium- replete postmenopausal women. J Bone Miner Res. Clinical consequences of vertebral fractures. S- 4. 3S. 1. 3. Sinaki M, Mikkelsen BA. Postmenopausal spinal osteoporosis: flexion versus extension exercises. Arch Phys Med Rehabil. Sinaki M, Itoi E, Rogers JW et al. Correlation of back extensor strength with thoracic kyphosis and lumbar lordosis in estrogen- deficient women. Am J Phys Med Rehabil. Itoi E, Sinake M. Effect of back- strengthening exercise on posture in healthy women 4. Mayo Clin Proc. 1. About The Author. Kim D. Christensen, DC, CCSP, DACRB, is codirector of the Sports. Medicine & Rehab Clinics of Washington, and current president of the American Chiropractic Association Rehab Council. He can be reached at Chiropractic Rehabilitation Association, 1. NW 6. 4th Avenue, Ridgefield, WA 9. Hip extension exercise. Fig. Exercise tubing: an ideal tool for elderly/osteoporotic patients.
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