Presentation on theme: "Healthy Bones What’s new? Petra Riedel-Willems January 22, 2009."— Presentation transcript:
Healthy Bones What’s new? Petra Riedel-Willems January 22, 2009
Understanding Bone Health Bone is living tissue Functions of bone are: Storing minerals Making red blood cells Providing skeletal foundation for movement & posture Anti-gravity device
Bone is stronger than steel Bone - tensile strength around 20,000 psi "Mild" steel - tensile strength of 70,000 psi BUT: Steel is about 4.5 times heavier than bone. Bone is actually stronger than mild steel on a per-weight basis.
What can Deplete Bones? Disease Medication Lifestyle
Life Style Choices That Deplete Bones Smoking Alcohol Caffeine Lack of calcium and vitamin D Lack of sleep - Stress Highly Acidic Diet – sugar, animal protein, refined carbohydrates
New recommendations: 1,000-1,200 mg/day for women 50 + 500 mg/day for men Calcium Supplement - Carbonate - Citrate - Lactate and Gluconate Good Sources of Calcium - Dark green vegetables - Almonds – soaked How much Calcium?
Weight-Bearing Exercise Exercise that forces your body to support your full weight 20-30 minutes at least three times a week Examples – Walking – Dancing – Jogging – Tennis – Climbing stairs
Other Exercises Strength & Balance - Swimming - Bike-riding - Weight-lifting - Tai Chi Posture & Flexibility - Yoga
- stimulating bone strength -through natural movement & weight-bearing posture -develops an organization of posture that is well-aligned Bones for Life ® Developed by Ruthy Alon Trains optimal human biomechanics
The Bones for Life ® Program - Strengthens bodies - Reverses bone loss - Coordinates movement as nature intended - Promotes a spontaneous, springy walking style - W hile restoring health and - Boosting our “biological optimism”
- Uprightness - Flexibility -Stability -Reversibility -No compression -No pain Elements of Good Posture
-Domino Effect : Coordination of all body parts into a consistent alignment - Ready to Fall: Ready to respond to environment directly Dynamic Alignment
Changing Posture is Difficult - Emotional state is expressed in bodily organization - Attachment to body patterns & emotions
Safety - Safe transmission of force without shearing stress in joints Comfort - Nervous System learns better BFL’s Main Concerns
- Walking - Pushing - Running- Pulling - Jumping- Carrying weights - Moving to and from the floor Essential Functions
-Incremental -Sequential -Learning in approximations -Easy to learn & do at home How is it done?
Tools - The Floor - The Wall - Chairs - 7 yd. cloth - Weights
Research Does BFL help with Osteoporosis ? Bone Mineral Density (BMD) improved in a statistically significant way in 31 female participants, aged 28 - 69 years old, who worked with Ruthy Alon for four months, meeting three hours per week.
Summary In BFL, you will learn gradually and safely how to: - Stimulate your bone strength - Experience Biological Optimism of a reliable skeleton - Coordinate a springy and dynamic walk - Align posture into safe weight-bearing uprightness - Develop your skill of restoring equilibrium - Enhance the pleasure of moving