Transcript get up, get out, get moving! - Springer Static Content Server

GET UP, GET OUT, GET MOVING!
The American Academy of Orthopaedic Surgeons
QUESTIONS:
•
How much aerobic activity does the Center for Disease Control (CDC)
recommend for children – ages 6-17?
A – 30 minutes per day
B – 45 minutes per day
C – 60 minutes every other day
D – 60 minutes every day
QUESTIONS:
•
Which one of the following activities is a “bone strengthening” activity?
A – Running
B – Swimming
C – Bicycle Riding
D – Sit Ups / Push ups
QUESTIONS:
•
What are some benefits of physical activity?
A – Help Maintain or Lose Weight
B – Lowers Blood Pressure
C – Decrease risk for Diabetes, Osteoporosis, Heart Disease, and other
Health Problems
D – All of the above
QUESTIONS:
•
The First Lady - Michelle Obama has helped change the Food Pyramid to
what symbol to reflect a balanced diet?
A – Refrigerator
B – Plate
C – Square
D – Dinner Table
QUESTIONS:
•
The recommended calcium intake for people ages 9-18 is 1300mg per
day. How many milligrams of calcium is in an 8 oz glass of milk?
A – 100 mg
B – 300 mg
C – 500 mg
D – 1000 mg
QUESTIONS:
•
What is the most important age to focus on calcium and nutrition for
developing strong bones and preventing osteoporosis?
A – Infancy / Early Childhood (0-4 years)
B – Childhood (5-10 years)
C – Adolescence (11-18 years)
D – Adulthood (20+ years)
HEALTHY LIFESTYLE
•
Basic Building Blocks
• Physical Activity / Exercise
• Good Nutrition
• Sleep
BENEFITS OF EXERCISE
•
Many!!!!!!
• 1. Decreases health problems
• 2. Improves your energy level and mood
• 3. Strengthens bones and joints
• 4. Helps control weight
• 5. FUN!!!!
• If the benefits of exercise could be put into a pill, doctors would
prescribe it to all of our patients!
TYPES OF EXERCISE
• Sports
• Walking
• Bicycling
• Swimming
• Hiking – Outdoor Parks
• Dancing
• Weights / Gym
• Getting Out / Get Moving!
• Anything from walking in a parade to neighborhood clean-up! All
activity is helpful.
PHYSICAL ACTIVITY - GOAL
•
The Center for Disease Control (CDC)Recommends 60 minutes of
physical activity a day for people ages 6-17.
• Vigorous Activity – 3 days / week
• Muscle Strengthening Activity – 3 days / week
• Bone Strengthening Activity – 3 days / week
BALANCED DIET
• The Dietary Guidelines for Americans, 2010, (January 31, 2011) Emphasizes three major goals for Americans:
• Balance calories with physical activity to manage weight
• Consume more of certain foods and nutrients such as fruits,
vegetables, whole grains, fat-free and low-fat dairy products,
and seafood
• Consume fewer foods with sodium (salt), saturated fats, trans
fats, cholesterol, added sugars, and refined grains
Old Nutrition Guides
1980’s
1990’s
Current Nutrition Guide
HEALTHY BONES
•
Calcium and Vitamin D
• Calcium – One of the building blocks for bones
• Vitamin D – Helps in calcium metabolism
• People ages 9 – 18 should get…
• 1300mg of Calcium per day
• 400 IU of Vitamin D per day
HEALTHY BONES
•
Bone is living tissue – it is constantly in flux
•
•
•
Formed and Resorbed
In early adolescence – Bone Formation exceeds Bone Resorption
•
85-90% of the bone mass is formed by age 18 in females, and
age 20 in males.
•
We reach “Peak Bone Mass” by age 30
•
Adolescents and Early Adulthood is the best time to lay the
FOUNDATION for healthy bones
There are only 300mg of Calcium in an 8oz cup of milk – so a
balanced diet is very important!
CHALLENGES
•
Low Physical Activity and Poor Nutrition can lead to various health
problems
• Examples – Problems with Blood Pressure and Bone Health
•
Doctors calculate the Body Mass Index to help assess the overall health
of a patient
• Weight (lbs) x 703 / Height (inches) 2 = BMI
BMI MEASUREMENTS
•
BMI Underweight Below 18.5
•
Normal 18.5–24.9
•
Overweight 25.0–29.9
•
Obesity 30.0 and Above
BONE PROBLEMS
The Hip Bone Can Slip
Slipped Hips
• Slipped Hips Require Surgery
• We put a screw in the hip to prevent any
further slipping
• Surgery helps stabilize the bone and helps
the pain go away.
BONES CAN BEND
• Bent Bones
•
Surgery helps to straighten the bones
and help prevent future problems
• Case Example
• 13year old girl who
came in with knee
pain
• Xrays showed a
“Bent Knee”
• She required
surgery to fix and
straighten her knee
AFTER SURGERY
SHE CHANGED HER
ACTIVITY AND
NUTRITION, WHICH
LEAD TO AN
IMPROVEMENT IN
HER OVERALL
HEALTH!
PREVENTION IS KEY!!!
•
Physical Activity / Exercise
•
Healthy Eating
•
Calcium and Vitamin D
• Get Up, Get Out, Get Moving!!!!
QUESTIONS:
•
How much aerobic activity does the Center for Disease Control (CDC)
recommend for children – ages 6-17?
A – 30 minutes per day
B – 45 minutes per day
C – 60 minutes every other day
D – 60 minutes every day
QUESTIONS:
•
Which one of the following activities is a “bone strengthening” activity?
A – Running
B – Swimming
C – Bicycle Riding
D – Sit Ups / Push ups
QUESTIONS:
•
What are some benefits of physical activity?
A – Help Maintain or Lose Weight
B – Lowers Blood Pressure
C – Decrease risk for Diabetes, Osteoporosis, Heart Disease, and other
Health Problems
D – All of the above
QUESTIONS:
•
The First Lady - Michelle Obama has helped change the Food Pyramid to
what symbol to reflect a balanced diet?
A – Refrigerator
B – Plate
C – Square
D – Dinner Table
QUESTIONS:
•
The recommended calcium intake for people ages 9-18 is 1300mg per
day. How many milligrams of calcium is in an 8 oz glass of milk?
A – 100 mg
B – 300 mg
C – 500 mg
D – 1000 mg
QUESTIONS:
•
What is the most important age to focus on calcium and nutrition for
developing strong bones and preventing osteoporosis?
A – Infancy / Early Childhood (0-4 years)
B – Childhood (5-10 years)
C – Adolescence (11-18 years)
D – Adulthood (20+ years)
THANK YOU!