~ Women on Wellness Retreat July 30, 2011

Dr. Clemens will be presenting at the Women on Wellness (WOW)
retreat in Fairmont at the Heston Farm on July 30, 2011.  This
retreat is a wonderful opportunity for women to experience
different forms of exercise and movement as well as learn about
women's health and wellness.  Participants will develop their own
personalized health and wellness strategy for lifestyle
improvement.  

The morning sessions will include the opportunity to participate in
a variety of exercise and movement sessions.  These include yoga,
pilates, Zumba, and other fun activities.  Midday sessions focuses on
nutrition and cooking strategies along with a health lunch.  The
afternoon will consist of learning more about health and wellness
topics.  Dr. Clemens will be speaking on "Women and Pain:  How to
Help the Hurt".

You can get more information on attending at
http://www.wowicandoit.com/.  The cost for attending is $50.00.
Women in the military can attend for free.  

Please consider joining us for the day.  It promises to be an
exciting day for all women with lots of opportunity for fun and
learning.

Review: Wii Fit Yoga

Here is the last post from my student, Kelley Buckman SPT

  I’m sure lately you have heard a lot about the Wii Fit and many of you probably own the program yourselves. The Nintendo Wii has been a hot topic in physical therapy research and treatment in the last few years and many clinics are incorporating the Wii game system into their treatment plans. The Wii Fit comes with a balance board and it includes games in the following categories: Yoga, Strength Training, Balance, and Aerobics. All of the games are great for staying active, but today I am going to talk specifically about Wii Yoga.

   As mentioned in my last post, yoga has been increasing in popularity in recent years and it has been shown to help improve balance. The Wii Fit’s yoga program includes poses ranging from beginner level to advanced level. One advantage of doing yoga on the Wii Fit, as opposed to a video or a class, is that you can choose which poses to do and which ones not to do without having to fast forward through a video or wait while the rest of the class does a pose that you cannot do. Being able to choose which poses to do makes the workout more tailored to you!

   For beginners, it is best to start with poses that don’t require you to stand on one leg, especially if you are unsure of your ability to balance on one leg. It is good to start off with the first pose, deep breathing, just to see how steady you are on your feet. If you find this pose easy, move onto other double leg support poses like the Warrior, Sun Salutation, and Chair poses. All of these poses are good for stretching and strengthening, as well as improving balance.

   Once you start doing yoga regularly and building strength, move onto poses that require you to stand on one leg. Always make sure that you have something to grab onto if needed when doing the single leg poses. Single leg poses are a great way to strengthen the legs and improve balance! Some of my favorite single leg poses are the Tree, Standing Knee, and Dance poses.

  A few other nice features about Wii Yoga are that it tells you how many calories you burn with each pose, it can track your progress, and it tells you the MET level of each pose. MET stands for Metabolic Equivalence of Task, basically just a measure of how hard an activity is. The higher the MET level of a pose, the more energy it requires and the harder the body is working.

  Overall, the Wii Fit, and specifically Wii Yoga, can be great additions to any exercise program. If you are looking to build strength and improve posture and balance, yoga can be especially beneficial. Always remember to ease into any new workout and talk to your physician before beginning.

Kelley Buckman SPT

RESEARCH: Yoga Good for Balance

Did you ever wonder what benefits doing Yoga might have?  Here is an article by Kelley Buckman SPT on how Yoga can improve balance.  

Yoga has become very popular in the United States as a method of relaxation and strengthening. It originated in India over 5,000 years ago and has been changing and evolving since that time. Many different forms of yoga have emerged and new research is showing that yoga may be a great addition to a physical therapy treatment program.

A recent study entitled, “Effects of Yoga on Balance and Gait Properties in Women with Musculoskeletal Problems: A Pilot Study” found that yoga has a positive effect on balance and gait in women with musculoskeletal problems.

 The study evaluated 27 women, between the ages of 30 and 45 years old, with problems like osteoarthritis and low back pain. The participants were women, who had never had physical therapy or done yoga, could not walk more than 164 feet without pain, and could not keep their balance for more than 30 seconds with their eyes closed. 

Gait and balance parameters were measured before the participants began the yoga program and compared with the same parameters after they completed their yoga treatment. The participants did a total of 8 treatment sessions, which consisted of 11 different yoga asanas, or postures.

Improvements were seen in the speed of walking, as well as in the number of irregularities in the participants’ steps. The participants’ balance also showed improvement.

So what does this mean for you? If you have balance deficits or are having trouble walking, participating in a gentle yoga program may lead to some improvement in those areas. Always remember to consult with your physician before beginning any exercise program.

 Kelley Buckman SPT

~ Website: MoveforwardPT.com

Here is another post on a physical therapy website by my student, Kelley Buckman SPT.

Have you ever wondered exactly what a physical therapist is or what kind of conditions they can treat? Have you ever had a question that you wanted to ask a physical therapist, but you were too shy to call the office and ask? Have you ever wondered if there are physical therapists in your area that specialize in the area of the body that you are having trouble with?

If you answered “yes” to any of these questions, you should check out the American Physical Therapy Association’s new website, www.moveforwardpt.com. The website launched recently and is aimed at promoting the field of physical therapy and educating the public about all the things that physical therapists can do.

On the website, you can search a condition and find more information about what causes it and how to prevent it. There is also a really neat section called, “Ask a PT” where you can submit a question and get an answer from a licensed physical therapist. In addition, you can read answers to questions that other people have asked. You can also search for physical therapists by zip code and get a list of physical therapists in your area, as well as the areas that they specialize in. There are also tips to help reduce your risk for injury and answers to frequently asked questions.

So next time you have an ache or a pain and you wonder if a physical therapist could help you and where there is one in your area, head on over to www.moveforwardpt.com and check it out. I think you’ll be surprised to see all the different conditions that physical therapists can treat!

Kelley Buckman, SPT

May is Osteoporosis Awareness Month

Here is the first post from my student from Wheeling Jesuit University,  Kelley Buckman SPT.

May is National Osteoporosis and Prevention Month. Osteoporosis occurs when your bones lose density or mass, making them much weaker. This condition affects an estimated 10 million people, most of whom are women. Osteoporosis increases your risk for fractures. In fact, about one in two women over the age of 50 will break a bone due to osteoporosis. No one wants to break a bone and be in a cast for weeks and then have to go through therapy for weeks or months, so what can you do to help prevent osteoporosis?

The answer is pretty simple really and one that you have heard a lot, I’m sure – eat right and exercise! Vitamin D and calcium are both essential for bone health. Calcium comes from foods like milk, yogurt, cheese and some green vegetables and calcium-fortified products like juices, cereals, snacks, and bread. Adults needs 1,200 mg of calcium each and every day so read labels to see how much you are getting and if you aren’t getting enough, try to focus on eating more calcium-rich foods or consider adding a calcium supplement to your diet.

Vitamin D helps your bones absorb the calcium that you take into your body. The easiest way to get vitamin D is to go outside on a sunny day – your body makes vitamin D from UV rays and stores it for later use. Other ways to get vitamin D are through foods like fatty fish and fortified milk or through a vitamin D supplement. Adults should have around 1,000 IUs of vitamin D every day.

So that covers the eating healthy part, but what is this about exercise? Exercise is essential for bone health; exercising makes bones stronger and decreases the risk for osteoporosis. Exercise doesn’t have to mean going to the gym for hours on end…it can be something as simple as taking an evening walk or going for a bike ride. You should get at least 30 minutes of exercise on most days of the week for optimal bone health. It is especially important to get "weight bearing" exercise such as walking, or weight lifting to get the proper input for bone strengthening.  Always remember to talk to your doctor before beginning any type of exercise program.

Prevention is the key to living a long and healthy life. I’ve given you the keys to prevention, but the rest is up to you! With just a few simple lifestyle changes, you can significantly reduce your risk for osteoporosis so take some extra time to see if you are getting the right amount of calcium and vitamin D and be sure to exercise. In the long run, you’ll be glad you did!

For more information on osteoporosis, please visit the National Osteoporosis Foundation’s website at www.nof.org.

Kelley Buckman, SPT