Author: Kacie Cotter-Harrigan

Osteoporosis affects 55 percent of the people aged 50 and older in the United States. 

Osteoporosis is diagnosed when a person has decreased bone mineral density. This diagnosis literally means “porous bone.” Therefore, instead of a bone being filled with a strong matrix inside, it is more sponge-like, causing it to become weak. 

Although there are many diseases and medications that can increase your risk of Osteoporosis, the most common cause is due to the body’s hormonal changes. With decreased production of estrogen and progesterone in post-menopausal women, there is an increased rate of bone resorption and no change in the rate of bone formation, leading to weaker bones. 

A majority of treatment today focuses on the change in hormone levels and acts to decrease the number of osteoclasts (i.e. cells that break down bone) to decrease the rate of bone breakdown. However, this method can often lead to secondary bone mineral loss because it interferes with the body’s natural responses. 

Normally, when there are increased osteoclasts, the body will produce increased osteoblasts (i.e. cells that make more bone) in order to maintain balance. Therefore, although the medication decreases the body’s rate of breaking down bone, it can also interfere with the body’s ability to build new bone. 

The most common areas of Osteoporosis include the spine and the hips, and it is important to be aware that not all those diagnosed with decreased bone mineral density will have pain. However, due to the fragility of the bones, there is a very high risk of fractures. Worldwide, 1 in 3 women and 1 in 5 men over the age of 50 will experience at least one osteoporotic fracture. 

As physical therapists, we are educated on Wolf’s Law, which states that a bone will adapt to the loads under which it is placed. This means the more force put through a bone, the stronger it will become, due to increased osteoblast activity.

There is substantial research showing that strength training leads to increased bone mineral density. The exercises in the studies talk about performing fewer repetitions with heavier weights. Heavier meaning weights that are “almost” maximal for someone to be able to lift. Most women over the age of 50 are not lifting heavy enough weights, if it all. In order to see changes in bone mineral density on a DEXA scan, the technology used to measure bone density, it takes about 6-8 months of heavy, consistent loading. 

That is why FysioFit PT has developed a specialized program for individuals with Osteoporosis to teach foundational lifting patterns as well as provide progressive loading in a comfortable, small-group setting. The lifting component focuses on three major, functional lifts. These include the squat, overhead press, and deadlift. These movements were chosen since they are seen throughout our day-to-day activities including lifting things over our heads or picking up heavy groceries or laundry baskets.  Often times, we perform these movements without thinking or moving with correct form, causing increased stress through our backs. By learning the proper lifting techniques from our PTs, there is a significant reduction in future injury risk. The FysioFit program is not only designed-by but also led by doctors of physical therapy. This ensures correct form with each lift as well as the ability to modify when needed on an individual basis. 

Each class starts with a movement prep, which differs from a generalized warm-up that you see with most fitness classes. These are carefully selected movements that will help to activate the correct muscles and introduce the proper movement patterns to complete the lift for that day. In order to maximize the load put through the bones, we often use a weighted vest to directly load the spine with these various movements. A weighted vest will distribute load primarily through the spine and hips. Although dumbbells are great too, they won’t have as big of an impact through the spine and hips. 

Our Phase 1: Foundations class has been a big success this past winter season. We expect to have another foundation class starting in Spring 2020.  In addition, a lot of our participants will continue with Phase 2 to continue to progress in weight used as well as building confidence to perform these exercises on their own. Our program does not have to be performed as an alternative to medical treatment but rather in conjunction with for best results. In addition to strength training for building bone density, our program also focuses on loading using a yoga program. The yoga program was designed to also load the spine and hips as well as improve balance, stability, and posture. These are very important for those with Osteoporosis to decrease the risk of falls as well as improve posture to reduce the risk of compression fractures in the spine. To learn more about the yoga portion of the program, read Dr. Sarah Avery’s article on www.FysiofitPT.com. 

Our comprehensive, research-based program is truly one of a kind. We cap our classes to 4 people to ensure more individualized attention as well as start the program with an evaluation of each person’s past medical history, strength, and body mobility. The program focuses on your goals and our job is to guide you there! For more information call us at 518-306-6894 or email us at Fysiofit@gmail.com. 

Hey you!

It’s been a while since we’ve seen each other at school/the store/church/the park! I hope you and your loved ones are healthy and well!

Here’s an update on us: The kids have all been home from school for four weeks now. I can’t praise the teachers enough—we hit the ground running with distance learning almost immediately after schools closed, and my boys are all moving forward in their academics, from the kindergartener up to the high school sophomore. That blows my mind, and is a real testament to just how much the teachers have their act together (even though I’m sure they’re feeling just as discombobulated as I am!). And while school at home has involved a major learning curve (mostly on my part—the kids have just kept bumping along like no big deal), I’ve actually been so grateful for the structure it’s provided. 

I have always tried to adhere to a fairly strict schedule with the kids—doing so provides the kind of order and expectation that my personality needs to be peaceful—so creating a 9-2 school schedule (which includes a snack, a small break, and lunch, just like when they’re at school, and allows for lots of outside time after school’s over) has been just right for us.

During our school hours, I sit at the kitchen table with the kindergartener, second grader, and fourth grader, and, like so many of you, my husband is home from work, so he can watch the baby during that time, which has proven to be an absolute necessity (the baby’s very busy and mischievous!). I’m almost totally hands-on with my kindergartener, helping him work through each assignment, and I’m there to answer questions from my second- and fourth- graders, but they do the vast majority on their own. My big boys have set up work stations for themselves in other parts of the house and are basically totally self-sufficient. Amazing.

Other than the often-crushing worry, sadness, and fear about current affairs, school takes up about half of my mental space, with food taking up most of the rest. For a family whose collective love language has to do with what delicious treat or nice dinner we’ll have when we’ve accomplished something or are celebrating something or because it’s nice weather or because it’s bad weather or for no reason at all, not going to the grocery store whenever I want, rationing the food we have so everyone has enough for each meal, and squeezing as many meals as possible out of what we do have has been a challenge, but one I feel up to and have been doing well with (if I do say so myself!). I’m cooking a lot more, since everyone’s home for every meal, and digging deep into all the things I learned from my mom and through the years to make filling, satisfying, healthy meals, snacks, and treats. No one’s complaining about being hungry, and they mostly seem to love what I’ve been making, so we’re good on that front.

We watch Mass on Sundays, and catch up on any school if necessary on Saturdays. I’ve suspended my rule about video games—instead of only allowing the boys to play them on weekends, they now get a turn just about every day after they’ve finished school and spent time outside, and my husband’s also been playing board games and throwing the ball in the yard with them almost every day. I’m able to lie down during the baby’s naptime each afternoon. I’ve been sticking to the same bedtimes for the little guys, but the older boys get to stay up later and we’ve all been sleeping a little later in the morning as well. We’ve been praying as a family a lot more. It’s been about as peaceful as a deadly pandemic can be, and for that, I’m immensely grateful.

But we can’t wait to see our family and friends again, to go to the store without that cloud of suspicion and fear hanging over everyone there, to go to church and school and play sports and play on the playground, to move freely about outside, to not have to worry those whose livelihoods are in danger, and the economy, and what isolation is doing to society as a whole but especially to those who live alone, and of course, most of all, for this virus to stop ravaging—and taking—lives (a huge thank you to those of you who are putting yourselves in harm’s way to provide essential services for us all, and a very special mention of healthcare workers who are caring for the sick and dying and running a greater risk of contracting the virus themselves, especially where there are inadequate supplies). I recently read an article that referred to social distancing and staying-at-home as gifts we’re giving those who need it, they are actual acts of love. We’ve always tried to teach our boys to think of others before themselves, to love their neighbors, and that greater love has no one than those who lay down their lives for others. We’re being given the opportunity to do these things on a bigger and more critical scale than ever before.

So that’s us! From what I’ve read online and on social media, it’s likely how you’re doing too. I hope to be able to see you soon, in person, and catch up. After all, the end of this is closer than it was yesterday. And Happy Easter! Good news and hope are just what we all need right now.

Kate and her husband have seven sons ages 15, 13, 11, 10, 8, 6, and 1. Follow her at www.facebook.com/kmtowne23, or email her at kmtowne23@gmail.com.

Resilience is defined as the process of adapting well in the face of adversity.

And in these last four weeks, I’ve seen so much resilience here in Saratoga Springs and Saratoga County as we face significant adversity from COVID 19. 

Seeing people and businesses adapt has helped me stay hopeful and optimistic. Here’s a few examples…

My wife purchased, picked up and has planted beautiful pansies in our backyard from Sunnyside Gardens without ever seeing anyone.

Racing City Brewing delivered a growler of beer to my front porch. They left me a kind note indicating that I was their first Take Out delivery.

Impressions of Saratoga is delivering Porch Packages with local products to brighten up your day.

Today is Day 25 of the Max Level Fitness daily workout program. Every day, they have shared a workout routine anyone can do from home.

Just one week ago on a conference call with local bankers, the SBA referred to the roll out of the Paycheck Protection program as building an airplane while it is flying. 

Yet the next day and all through the weekend, local bank employees did everything they could to get our local small businesses approved for these loans.

Wellspring expanded its efforts to support survivors of relationship and sexual abuse by offering an internet based chat hotline since they can’t meet in person and because incidences of domestic violence and sexual assault increase during times of uncertainty.

CAPTAIN Community Human Services established three completely separate employee teams to ensure redundancy should a staff member become sick at a time when the need for their services has doubled.

Employers who are still hiring moved almost entirely to using virtual interviews as they sought to provide local jobs to those now suddenly looking for one.

The Holiday Inn and Shelters of Saratoga created a temporary shelter in the hotel for those among us who are homeless.

Employees at Saratoga Hospital who are on the front-line of this fight vs COVID 19 have adapted and become heroes among us for their bravery, skill, and compassion. And in return, local volunteers teamed up with the Saratoga Hospital Foundation to raise money to purchase meals for these Hospital employees from local restaurants.

Local breweries crafted a new local brew called Negative Input with the proceeds from all sales being donated to help local hospitality workers who are
now unemployed.

The Children’s Museum at Saratoga hosted their 30th Anniversary Gala “To Go” and reported that it was a huge success.

In the face of adversity, these organizations and so many, many others in our local communities are adapting. 

We’re doing business differently. We’re raising money differently. We’re helping others differently. We’re finding opportunities where we can be in control. We’re collaborating. We’re then doing something good and positive.

It is these actions that prove we are resilient. That we can and will overcome this threat.

That’s why I remain hopeful and optimistic and you should too.