Reduce Your Risk of Osteoporosis: Learn Preventative Exercise Tips

May 19, 2016 by Liz

by Meryle Richman, PT, DPT, MS, CST, RYT
Ivy Rehab

Osteoporosis is a disease affecting approximately 10 million men and women in America. It is the progressive loss of bone mineral density. With bone loss over time the bones become weak and brittle leading to the increased likelihood of fractures, and bone deformation. The cost to our nation’s economy can be as much as 13 billion dollars per year in lost productivity and health care costs.

Who is at Risk for Osteoporosis?

Eighty percent of those with Osteoporosis are women. Women over 65 years of age are at much greater risk than men for Osteoporosis. Anyone diagnosed with Osteopenia, low bone density and a precursor to Osteoporosis is at greater risk. Other risk factors include women who are white or Asian, postmenopausal, cigarette smoking, sedentary lifestyle and some medication. Also women who have had long-term menstrual problems or have mineral absorption problems may also be at risk.

What can happen if you have Osteoporosis?

Osteoporosis causes a hunched forward posture and the formation of a hump, in the middle back and decreasing height. Poor posture and muscle tension due to the hunched posture can contribute to the increase of falling because the person’s center of gravity is shifted forward. Weak and brittle bones increase the likelihood of fracture during falls or fractures of the spine.

Some symptoms that may be caused by Osteoporosis include back pain, poor posture, lost height and decreased mobility. Anyone over 65 or postmenopausal women should be screened for osteoporosis even if symptoms are not present. Doctors will perform bone density scans to rate the persons bone density and determine their diagnosis based on that scan.

Tips on how Physical Therapy can help Osteoporosis:

1. Physical therapy can be utilized to manage to progression of Osteopenia, Osteoporosis and their symptoms. The patient’s goals include prevention of bone loss and increasing bone density.

2. According to the American Physical Therapy Association (APTA), “The right exercises and good habits can keep bones strong and prevent or reverse the effects of osteoporosis. Weight-bearing exercise, such as walking, is an important way to build and maintain healthy bones. Muscle strengthening exercises have been found to stimulate bone growth and can help prevent and treat osteoporosis. These types of exercises are best if started early in life and done regularly. However, it is important to remember that you can begin exercising at any age and still reap great benefits”.

3. Avoid exercises and daily activities which round the spine, such as sit-ups, crunches, bending down to tie your shoes, certain exercise machines that involve forward bending of the trunk, and even movements and sports that round and twist the spine. Instead, hinge forward from your hips, while keeping your back straight.

4. Practice balance exercises (even at a wall or holding on) to reduce falls and resulting fractures. An individualized program may include a walking regimen, Tai Chi, yoga, Pilates and other exercises geared toward conditioning, balance, and coordination.

5. The APTA recommends: Using proper posture and safe body mechanics during all activities protects the spine against injury. Here are some tips:
– Keep your back, stomach, and leg muscles strong and flexible.
– Do not slouch.
– Use good body positioning at work, home, or during leisure activities.
– Ask for help when lifting heavy objects.
– Maintain a regular physical fitness regimen. Staying active can help to prevent injuries.

6. Always consult with your physician or physical therapist before beginning an exercise program, if you have osteoporosis, are at high risk for a fall, fracture, or have a medical condition that might affect your ability to exercise.

If you would like to be seen right away for learning how to set-up an exercise program, prevent an injury or chronic pain under Direct Access (no prescription is required), contact us at:

Ivyrehab accepts most insurance plans (which our office obtains pre-approval from your insurance carrier) and will submit your office visit treatments for payment. You will be responsible for your co-payment depending on your particular insurance policy.
With one-on-one care this permits the therapist to construct a personalized program for the individual. After all, when it comes to rehabilitation, “it’s all about the people”.

1. National OP foundation,
2. Meeks, Sara Walk Tall. Triad Publishing Company (FL); 1st edition (June 15, 1999).
3. Bassey E. Joan, Exercise for prevention of osteoporotic fracture. Age and Aging. Nov. 2001: 29-31.
4. Rahmani, Poupak, Morin, Suzanne. Prevention of osteoporosis-related fractures among post menopausal women and older men. CMAJ. 2009:181; 815-820.
5. American Physical Therapy Association, Bone Health.

New Club Fit Staff Member – Danielle Della Pella

May 17, 2016 by Human Resources

IMG_20160516_115507 DanielleNew Club Fit Staff Member – Danielle Della Pella

Jefferson Valley – Marketing Project Administrator

Danielle is joining the Club Fit Marketing team after a 20+ year career in communications and, most recently, starting her own small business.  Mom to three children, ages 13, 12 and 7, she enjoys hiking, playing tennis, running and spin class.  As someone who has been passionate about fitness for many years, Danielle is very excited to join the Club Fit family.

New Club Fit Staff Member – Mae Rum

May 17, 2016 by Human Resources

IMG_20160512_164304 maeNew Club Fit Staff Member – Mae Rum

Briarcliff Manor – Receptionist

Mae is currently attending SUNY Purchase majoring in Cinema Studies. She is also an actor in NYC, writes screenplays and creative fiction, is a filmmaker, and an active participant in the local arts community. She loves animals and has a dog of her own, named Albus, and two twin cats.

New Club Fit Staff Member – Jaclyn Gabriele

May 17, 2016 by Human Resources

IMG_20160512_164335JaclynNew Club Fit Staff Member – Jaclyn Gabriele

Briarcliff Manor – Group Fitness Instructor

Jaclyn is a graduate of the University of Rhode Island with a degree in Elementary Education and Spanish. She has been a ballet dancer since age 3. Jaclyn is a certified group fitness instructor with AFAA. She brings her love of movement and wealth of knowledge to every class she teaches.

New Club Fit Staff Member – Matthew Miller

May 17, 2016 by Human Resources

IMG_20160512_164225 mattNew Club Fit Staff Member – Matthew Miller

Briarcliff Manor – Receptionist

Matt is currently going for his associates degree at Westchester Community College. He also works part time in the Pleasantville Middle School with the Special Education program. Matt is also a huge New York Mets and Jets fan.

New Club Fit Staff Member – Jessica Williams

May 11, 2016 by Human Resources

IMG_20160511_154533 williams (711x1024)New Club Fit Staff Member – Jessica Williams

Briarcliff Manor – Receptionist

Jess graduated from Lakeland High School and is attending Westchester Community College. She loves to be with her family and friends during her free time. .

Welcome New Club Fit Staff Member – Grace Lurcott

May 6, 2016 by Human Resources

IMG_20160505_154309 Grace LurcottNew Club Fit Staff Member – Grace Lurcott

Jefferson Valley – Lifeguard & WSI

Grace has always been passionate about fitness and swimming. Since she was a child, she has always loved being in the water. Grace is also an artist and enjoys doing drawings and paintings of different subjects in her spare time. She exhibits a wide range of talents and interests.

Fitness Success Story: Grace Qiu

May 5, 2016 by karen

Personal Trainer Dan Lo Cascio helped Club Fit member Grace Qiu achieve the weight loss she wanted, and more!


Grace showing some of the hard work that helped her achieve her weight loss goal
Grace showing some of the hard work that helped her achieve her weight-loss goal

“My name is Grace, I came to America in August of 2015. Because of the rich food here I gained nearly 20 pounds in four months. I struggled with the food every minute when I went to supermarket and dining out. The struggle with food took up a lot of my energy and I became depressed so I decided to go to the gym to lose weight and reshape my body. I met with Personal Trainer Dan Lo Cascio and told him my goals were: 1. lose 15 pounds, 2. reduce the fat around my waist, especially abdominal fat, and 3. build lean muscle, look fit and slim! Dan created the plan according to my goals and divided the whole workouts as piece by piece. I never felt bored and I was always challenged! We had a lot of fun every day and I looked forward to the training the next day! I was excited to come to Club Fit each day! Finally we achieved every goal! I didn’t believe we could achieve the goals because we only had one month. My weight went from 53.6kg to 46kg. I lost 17 pounds; two pounds over my goal! Dan did it! I followed his plan step by step. He is amazing; everyone said my body is fitter when I went back China! I am so luckily to meet Dan! Thank you very much Dan! I really recommend Dan. He made a boring hard workout become an enjoyable workout! And most important thing is it really works and helped me a lot… allowing me to build my confidence and get active again!!!!”

Congratulations to Grace on her hard work
and her commitment to health!