The American Academy of Orthopaedic Surgeons

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)

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!