GET UP! GET OUT! GET MOVING! I.M. Doctor, M.D. My Office My City, State

2 The information in this presentation was provided to the presenter by the American Academy of Orthopaedic Surgeons and may be modified. Endorsement of this presentation by the AAOS is not implied or inferred.

3 Orthopaedics and the Bone and Joint Decade Why exercise? Get Up! Get Out! Get Moving!

4 What is an orthopaedic surgeon? The expert in maintaining musculoskeletal health The expert in treating the musculoskeletal system

5 Educating an Orthopaedic Surgeon College Medical School Internship Orthopaedic Residency Fellowship (optional) 2 Years Practice TOTAL (1) 2 16 years!

6 What do orthopaedic surgeons do? Diagnose Treat Medication Physical Therapy Exercise Brace Surgery Prevent

7 Why exercise? Exercise can help prevent: zDepression zSleep disturbances zCancer zHeart disease zStroke

8 Why exercise? Maintaining a healthy body weight prevents: Diabetes High cholesterol High blood pressure Bone and joint injuries Osteoarthritis

9 Why exercise? Positive psychological effects: Manage stress Feel less anxious Feel better about yourself

10 Why exercise? For seniors: Increased mobility Increased independence

11 Types of exercise Aerobic conditioning Strength and endurance Flexibility Balance

12 Aerobic conditioning Walking Running Bicycling Swimming Skiing Other activities that use large muscles in legs and buttocks

13 Aerobic conditioning F.I.T.: Frequency: Exercise at least three times a week. Intensity: Exercise hard enough to reach your target heart rate. Time: Include at least 20 minutes of aerobic exercise in each session.

14 Strength and endurance zEnhances cardiovascular system zIncreases flexibility zStrengthens bones zIncreases muscle strength and endurance zMaintains body fat within acceptable limits

15 Strength and endurance Improve muscle tone: z4x/week z20-30 min. zShort rest periods Build strength zExercise to fatigue muscles zEvery other day

16 Flexibility Perform better Avoid injuries Warming up Stretching

17 Flexibility Marching Walking in place Jumping jacks Mimic the sport you are about to do Warm- up:

18 Stretching You should NOT feel pain Hold stretch 30 seconds Relax into the stretch

19 Stretching zBreathe deeply and slowly zAvoid bouncing zStretch both right and left sides

20 Balance Prevent falls Prevent injuries Maintain independence

21 Balance Develop muscles in core and lower body Yoga Pilates Tai chi

22 Balance Toe raises Knee flexes – forward and backward Leg raises – forward, backward, and side

23 Cross training Gives you a well-rounded fitness program Keeps you from getting bored Prevents overuse injuries

24 Cross training Incorporate aerobic conditioning, strength and endurance training, and flexibility exercises into your routine

25 Cross training Combine types of exercise that have similar goals: jogging and swimming, cycling and tennis

26 Cross training Keeps you from hitting a plateau

27 Preventing Exercise Injuries Warm up and stretch Know and abide by rules Wear appropriate protective gear Know how to use equipment Wear supportive shoes Never play through pain

28 Exercise DOs DO: Always warm-up and cool down Start slowly, progress gradually Avoid becoming chilled or overheated when exercising Drink water or sport drink Have a support system

29 Exercise DOs DO: Talk to your primary care doctor first Consider athletic trainer or physical therapist Work with your orthopaedic surgeon if you have an injury or condition

30 Exercise DONTs DONT: Do too much too soon Hold your breath while exercising Get discouraged

31 Minor Injuries Can Be Treated Through R.I.C.E. Rest Ice Compression Elevation

32 When to See the Orthopaedic Surgeon Inability or decreased ability to play Locking, popping, catching Visible deformity Severe pain or loosening

33 American Academy of Orthopaedic Surgeons 6300 N. River Road Rosemont, IL Resources

34 What are your questions and concerns? Get Up! Get Out! Get Moving!

35 Remember, your orthopaedic surgeon can help get you back in the game! Get Up! Get Out! Get Moving!