Preserving what you have to keep doing what you do Irene Jordet, PT Joint health

Verbalize how maintaining a healthy weight helps your joints Verbalize how to prevent falls through exercise Identify how posture plays a role in joint stress Verbalize how the body changes with age Objectives

Joints

Joint alignment is required for normal wear and tear Anatomy and function

Function and design

Decreased water Decreased elastin Decreased collagen More brittle Aging joints

For every pound you lose, you take 4# of pressure off the knees. You also reduce the load on your lungs, heart and endocrine systems. Healthy weight

Tend to stay in motion We are meant to move. Change positions The body depends heavily on strong muscles to maintain healthy joint alignment and function Moving lubricates joints Bodies in motion

Quit smoking Eating all the natural colors daily Good balanced diet, anti-inflammatory Knowing your limits Know when to say no or opt out Healthy habits that affect bones

Careful lifting Careful carrying Posture while sitting, standing, and moving in between all of these Supportive devices like back rolls or wrist rests A good rule of thumb is that if you hurt for 2 hours after an activity, perhaps it was too intense Injury prevention

Dysfunction in the joints

Posture

How does this generate pain?

Increased pain Reduces Activity Resulting in Stiffness Causing Loss of Function I have too much pain

Preventing falls is a very important way to protect joint health Standing up without using your arms is a measure of both strength and balance Walking speed is a measure of function Strengthening your core Fall prevention

Orthostasis: medications or venous insufficiency Weakness Bradykinesia Cognitive changes Changes in eyesight Fear of falling Sensation changes Dizziness: vestibular vs. sugar vs. medications Footware Fall prevention and aging

Are you enjoying the life you want? Do you have the energy, strength and capacity to do what you want? I move around plenty

Lowers cholesterol Lowers blood sugar Decreases blood pressure and resting heart rate Protects against osteoporosis Helps relieve adverse symptoms of arthritis Reduces the symptoms of anxiety and depression Increases confidence and overall wellness The magical health benefits

Treadmill makes a fine clothes line Collecting dust Hiding under the bed Anytime something gets easy it is a testament to your progress You don’t need anything special

List 5 things you have trouble with – Reaching into cupboard – Lifting laundry – Up and down the stairs – Loading dishwasher – Scrubbing floor These are your target exercises Goals

Warm up vs. stretching Low impact vs. high load Gain full range vs. use functional range Consider your mode of exercise Start out slowly Increase your program by 10% per week Keep a journal Starting to exercise

Osteoporosis, compression fractures, posture and ability to which this is flexible Joint replacements, preparation for surgery, previous injuries Fear avoidance Improper alignment Muscle weakness Dysfunctional pattern of movement (next talk) Bracing during exercise Modifications

Aerobics Strength Neuromotor Flexibility Components to exercise program

Being active boosts HDL, the good cholesterol to help you prevent heart disease A 15 minute brisk walk can lower blood sugar by up to 40 points Each time you tax a system, you will make gains Every little bit counts

I don’t have any equipment I can’t afford a gym I don’t have time I can’t exercise for very long Common excuses not to exercise

Simple neuromotor exercises

Single limb stance

Toddler press

Counter push ups

Toilet squats

Failing conservative treatment Unrelenting pain Avoiding activity that might cause pain Falling Weakness When to see a specialist

Smile Breathe Have fun!