coordination Archives

17Apr 2023 by Patrick Donovan

Diet and Exercise for Bone Health

Health content

Protein for Low Bone Mass Bone growth is a tough task. You can optimize your movement, improve balance, and take medications, but without a targeted nutrition plan - you're still in the dark. Protein is a key regulator of muscle protein growth. With age, we become less efficient at using protein and thus need even more of it. This video provides the equation for optimal protein intake for aging adults. Strength Training for Older Adults: Put Your Body to the Test Do you want to keep your legs strong but are not sure how to measure your strength? This excellent at-home test has been hiding in plain sight. The 5 times sit-to-stand test is all you need for a lifetime of independence. The lower, the better; don't you dare bend…

20Feb 2023 by Patrick Donovan

3 Strategies for Bone Health

Prevention

3 Strategies for Bone Health Bone loss is considered the "silent thief" of aging. You can’t see it like you can with muscle loss (or grey hairs!). When I talk about bone health in the clinic, I am more interested in your unique fracture profile. How likely are you to fall? What faulty movement patterns are you using? Are you engaged with a bone-centered diet? With the right strategies, we can reduce your fall risk profile. Please don't wait - you can start today. Today, we have three videos for your indulgence. 1. Three strategies to improve bone health 2. An effective exercise to improve posture 3. Recommendations for adequate protein intake to prevent osteoporosis." 3 Bone Building Strategies Those with low bone mass may be asking: is walking enough…

02Jan 2023 by Patrick Donovan

2 Tips For Hip and Osteoarthritis

Health content

#1 Tip For Osteoarthritis Treatment Preservation of your hip capsule is the MOST important factor in an effective hip arthritis treatment. If you have pain with walking, difficulty with flexibility, or trouble getting off the toilet - it could be your hip capsule tightness that is limiting you. You can't move what you can't access. If it's not strength, not muscle flexibility, it could be a tight hip joint capsule that's limiting your success. Do I Have Hip Arthritis? Hip arthritis pain is really only one thing - annoying. It annoys your daily walking, and your Zumba class, and can even annoy your sleep. The first step in treatment is making sure your symptoms align with the proper diagnosis. Check out this video to see if you meet the following…

19Jul 2022 by Patrick Donovan

What One-Legged Standing Can Tell About Fracture Risk

Health content

The Purpose of This Test What one-legged standing can tell you is your fracture risk. We always hear how balance becomes an issue as we age, but at what point do we need to take balance training? You can watch the above video for a quick and dirty test that you can perform at home. From this one-legged standing test we can learn how to decrease the risk for: Future fracture, Osteoporosis complications, and Hip fractures In older adults. This demographic has the most far-reaching consequences in terms of disability-reduced quality of life and increased mortality. I know it all seems like bad news, but I've got some good news coming your way. Hip Fractures How do hip fractures occur to anyone from falls, so the more we can do…

22Jun 2022 by Patrick Donovan

Finding The Right Quad Strengthening Exercise

Health content

Today, we're going to find the right quad strengthening exercise for you. We want you to have the most precise leg strengthening variation that works for your strengthening routine. Let's take us through some real-life examples you've noticed in the past few years: You can only garden two hours before you need a break You can't quite keep up with your younger friend on a hike. You're in the functional category of aging, and you're ready to increase your strength. So you performed the 30-second sit-to-stand test from the last video and you scored 11 reps that place you securely in the functional category of aging fitness. So why not make a goal of 15 reps to place you in the fun category? So now that you've measured your quad…

31May 2022 by Patrick Donovan

Baseline Measures of Health | Heather Lane PT – Physical Therapist in Denver, CO

Health content

What's your baseline activity level? Are you getting 150 minutes of moderate-intensity activity per week? How about the two days of multiple segment strength training? A quarter of adults and eight percent of older adults achieve the recommended dose of exercise per week. Well, if not, you're not alone. Only a quarter of adults and eight percent of older adults achieve the recommended dose of exercise per week. Today we are going to hone in not just on overall fitness or activity level, but the importance of baseline measures. We're going to look at one test: the 30-second sit-to-stand test. Sit to Stand Test This test captures important information on: Lower body strength, Static balance, Quad endurance, Spinal posture, Hip strength, And joint motion. This test is commonly used…

18May 2022 by Patrick Donovan

Building Physical Resilience Part 2

Health content

"Life is not about how fast you run, or how high you climb, but how well you bounce back." - Vivian Komori I've always referred to this when talking to our patients. We want to be able to bounce right back to where we started when we have a negative stressor. These negative events and setbacks in our life are inevitable, but we want to pop back up. I encourage you all to think differently ahead of your potential next setback. With aging, these setbacks get even harder to bounce back from. When people with less resiliency have a setback, they don't quite bounce back right to where they started. Whether they're in the hospital for a night, or something negative happened emotionally in their lives, it's hard to bounce back.…

25Apr 2022 by Patrick Donovan

How to Build Physical Resilience

Health content

Physical resilience is our ability to bounce back following a negative health stressor. Whether it's stress-related or a physical injury, building a reservoir of resilience allows room for setbacks in life. Health stressors come in many different shapes and sizes. They could be the emotional toll of taking care of your spouse, they could be an acute injury or even cancer treatment. These setbacks are unavoidable and often unpredictable. So how do we physically bounce back from events we can't even prepare for? We become a rubber band. The strongest most, flexible rubber band we can. A rubber band encapsulates our collective strength flexibility endurance and overall fitness the more we can pull our bodies safely in each direction, the less likely we are to encounter a pulled hamstring, back…

18Apr 2022 by Patrick Donovan

Gait Speed as the Sixth Vital Sign

ankle, foot, Health content

Hello everyone Dr. Donovan here and today, we will be talking about travel speed as the sixth vital sign. The 5 commonly accepted vital signs are: Blood pressure, Heart rate, Oxygen saturation, Respiration, And temperature. One of the biggest things I have observed in my work is that any adult's walking or hiking behaviors are a marker of their health. You can also find greater control over your mental health and environmental control by improving your travel speed, and measuring the speed of movement according to the predicted health condition. There is something to be gained by improving your gait speed for everyone. For example, if you have a single gait speed, which is another name for walking speed, you can potentially increase it for an overall positive impact. There…

28Aug 2019 by Brigitte B

Losing Your Balance? Stay on Your Feet as You Age!

Balance, Exercise, Health content

It's common for seniors to be afraid of a fall, and for good reason. While a fall can be harmless, many falls and loss of balance result in injuries that can severely limit your independence or even lead to death, especially as you get older. Fear of falling carries its own consequences, however. The National Council on Aging (NCOA) reports that seniors who are afraid of falling might limit their activities or social interactions. This can lead to depression and social isolation, which might actually increase your risk of falling. So what can you do to prevent falls while still maintaining your active lifestyle? How can you live in less fear of a serious fall? Working to improve your balance is a smart place to start. Balance is a key piece…