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Active Aging

Afraid to exercise without hurting yourself?
Living Fit can help!

Strong Bones, Strong Bodies!

Join in weekly for an educational and exercise class focused on getting on and off the floor, body mechanics for bending and lifting, posture, strength, and balance. Bone health becomes important as we age and can be maintained/improved with a combination of lifestyle modification and medication. Positive side effects of our Strong Bones, Strong Bodies class are feeling taller and stronger. One class member shares, "I can get on and off the floor to play with my grandchildren". Another class member says, "I know how to get up if I fall". This class is “spine safe” for those with osteoporosis, osteopenia, or a history of back pain.

Class Schedule:
Marblehead Council on Aging: Tuesdays 9:45-10:30 am
Swampscott Council on Aging: Thursdays 12:45-1:30 pm

Bone Health Information:

What is Osteopenia?
Osteopenia is a condition of low bone density, but to a lesser severity than osteoporosis.

What is Osteoporosis?
Osteoporosis means, "porous bone". It is characterized by low bone density and compromised bone strength.

How is Osteoporosis Diagnosed?

  • Thorough history and examination by a physician
  • Bone Mass Density Testing (DEXA) which uses x-rays to determine bone strength and thickness
  • DEXA gives a T-score of different bony landmarks:
    • Greater than -1.0 is normal
    • -1.0 to -2.5 indicates low bone density (osteopenia)
    • -2.5 or less indicates osteoporosis
  • DEXA recommended in women >65 and men >70

Among adults in the USA aged 50 years and older, about 50% of women and 20% of men will experience an osteoporotic fracture in their remaining lifetime.

While this statistic can be frightening, there is a lot YOU can do to improve your bone health and decrease your risk of fracture.

Physical Activity Recommendations for People with Decreased Bone Density:

  • Strength training 2x/week (especially postural and core muscles)
  • Balance training
  • Impact training to stimulate bone
  • Cardiovascular conditioning
  • Safe body mechanics with bending, lifting, and twisting
  • Come learn more at a Strong Bones, Strong Bodies class!

 

 

 

Are You Comfortable Getting On and Off the Floor?

Floor transfers are a predictor of longevity because of the requirement for functional strength, joint mobility, and balance/coordination. It is Living Fit’s mission to help you feel comfortable getting on and off the floor. The truth is, everyone is at risk of falling…babies, kids, adults, and elders. What matters is the risk of injury if you fall and whether or not you have the physical ability to get up if you do fall. Kids have a fairly low risk of injury when they fall and are easily able to get up. Many elders have an increased risk of injury with falls because of decreased bone density and difficulty getting up because of decreased joint mobility and decreased muscle mass. Living Fit can advise on exercise and lifestyle recommendations so you can get on and off the floor, maximizing your longevity.

 

Fall Prevention:

According to the National Council on Aging, more than one out of four Americans age 65+ falls each year, and falls are the leading cause of fatal and nonfatal injuries among older adults.

What can you do to prevent falls and decrease your risk of injury from a fall?

  • Stay active and strong
  • Create a safe home environment
  • Have a plan in place to get help if you fall
  • Move mindfully
  • Visit your eye doctor regularly
  • Take care of your feet
  • Wear proper footwear
  • Review medications and side effects with your primary care physician

Living Fit can help you with fall prevention and fall preparedness by creating a personalized strength routine, providing balance exercises, identifying areas of risk in your home, advising on home safety, and reviewing footwear.