Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No...
Transcript of Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No...
![Page 1: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/1.jpg)
Exercises: !Are they effective?
Masato Nagao, MD, PhD Physical Medicine and Rehabilitation Department of Orthopaedic Surgery University of California San Francisco
Osher Mini-Medical School 5/29/2018
![Page 2: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/2.jpg)
Common Questions
Q1. I am too old to start exercising. Q2. Exercise put me at risk of falling. Q3. I can’t exercise because of pain.
![Page 3: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/3.jpg)
Inactive at Age 75
U.S. Department of Health and Human Services Centers for Disease Control and Prevention
Men Women
33% 50%
![Page 4: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/4.jpg)
If you are Not Active
What Happens ??
![Page 5: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/5.jpg)
Muscle strength
10-20% every week
50% in 3-5 weeks
No movements
![Page 6: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/6.jpg)
Bone density
Osteoporosis
12-week bed rest
50%
![Page 7: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/7.jpg)
10% in 2 wk
15% in 4 wk
20% in 3 mo Maximum oxygen the body can use
Aerobic No exercise
![Page 8: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/8.jpg)
Metabolism
Fat 15% in 5 wks No activity
![Page 9: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/9.jpg)
Psychosocial
No activity
Stress Depression Anxiety
![Page 10: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/10.jpg)
Bone Muscle
Respiratory Psychosocial
GI
Urinary
Neurological
Skin
Endocrine Metabolism
Cardiovascular
Joint
![Page 11: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/11.jpg)
Life
May die younger
![Page 12: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/12.jpg)
It is important to be active
![Page 13: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/13.jpg)
Daily steps (Pedometer-measured)
Bassett DR, et al. Med Sci Sports Exerc 2010
U.S.A.
Switzerland
Japan
Western Australia
5,117steps 9,650
7,168
9,695
(= 2.5 miles)
![Page 14: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/14.jpg)
NIH-AARP Diet and Health Study Age 50-71 1995-96 (initial) à 2004-06 (follow up)
Trouble walking
Good mobility No disability
Watch TV >5 h/day Physically Active <3 h/wk
Sit <6 h/day Physically Active >7 h/wk
10 years
![Page 15: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/15.jpg)
Function
Age 35
Active
Inactive Disable
70
High
Low
![Page 16: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/16.jpg)
Exercise
Physical activity
Planned Structured Repetitive
![Page 17: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/17.jpg)
El-Khoury F, et al. Br Med J 2015
352 354 Control Supervised group
balance training /wk
Reduced falling Improved functions
2 years
706 Women Age 75-85
![Page 18: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/18.jpg)
Function
Age 35
Disable
70
Begin exercise
Benefits even when begun in later years
![Page 19: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/19.jpg)
![Page 20: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/20.jpg)
![Page 21: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/21.jpg)
Barni, L et al. Top Geriatr Rehabil 2018
Low back pain Average Age 61
Back exercises
Stationary bike !15 min
Back exercises
2x /week 5 weeks
Aerobic
![Page 22: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/22.jpg)
Aerobic exercise
improves pain and disability !
Barni, L et al. Top Geriatr Rehabil 2018
Low back pain
![Page 23: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/23.jpg)
Aerobic! Strength!
Flexibility!Balance!
Exercises
![Page 24: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/24.jpg)
Walking Jogging Dancing Swimming Biking
Aerobic!
![Page 25: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/25.jpg)
Push-up Weights Elastic band
Strength!
![Page 26: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/26.jpg)
Toe-heel stand Leg side raising Squat Tai-chi Yoga
Balance!
![Page 27: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/27.jpg)
Stretching Joint mobility
Flexibility!
![Page 28: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/28.jpg)
Measuring Intensity
Talk test! Target heart rate!
![Page 29: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/29.jpg)
Conversation During physical activity
A few words only
Moderate!intensity
Vigorous intensity
Talk test!
![Page 30: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/30.jpg)
Target heart rate! 220 – your age (Maximum heart rate)
50 % 85 %
150 75 132 You are 70 years old
(220 – 70)
![Page 31: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/31.jpg)
Moderate 150 min / wk
Vigorous 75 min / wk
≥ 2 / wk or
Age ≥65
AND
U.S. DHHS-CDC
Aerobic Strength
![Page 32: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/32.jpg)
Common Questions
Q1. I am too old to start exercising. Q2. Exercise put me at risk of falling. Q3. I can’t exercise because of pain.
![Page 33: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/33.jpg)
Answers
Ans1. It is NOT late to start exercising. Ans2. Exercise reduces the risk of falling. Ans3. Exercise reduces pain.
![Page 34: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/34.jpg)
Exercises: Are they effective?
YES ! Independent & Happy Life !
![Page 35: Exercises: Are they effective? · 2018. 6. 7. · 10-20 % every week 50 % in 3-5 weeks No movements. Bone density Osteoporosis 12-week bed rest 50 % 10 % in 2 wk 15 % in 4 wk 20 %](https://reader035.fdocuments.net/reader035/viewer/2022071411/6106815922270019c27bd554/html5/thumbnails/35.jpg)
Thank you!