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Saturday, March 3, 2012 – Daily News 7A Glory Days & maturity Targeted exercises can help counter osteoporosis Q: I was recently diag- nosed with osteoporosis. I've always exercised regu- larly, but now I'm worried that the vigorous exercise I prefer might not be safe for my bones. Is it pos- sible to exercise and protect my bones at the same time? Dr. K by Anthony L. Komaroff, M.D. stair-steppers. Bicycling and swimming are not weight-bearing, but they can build muscle strength and help your heart and circula- tion. Swimming and aquatic exer- cise are especially helpful for people who have joint pain or concerns about falling. A: The short answer to your question is yes — you can exercise while also protecting your bones. In fact, the right exercise program will actually make your bones stronger and can also help you avoid falls and fractures. There are many ways to benefit from exercise while also keeping your bones safe. Start by hav- ing a health care provider who is knowl- edgeable about osteo- porosis look over your exercise program or help you create a new one. She or he will review your bone densi- ty measurements and evaluate your current fitness and activities. Bring a list of the med- ications you take; you may need to adjust or change any that might cause dizziness or affect your balance. Your clinician (or a physical therapist or other exercise spe- cialist) will assess your posture and gait, range of motion, muscle strength and balance. Based on what he or she sees, you may be advised to add more vigorous exercises to your routine or substi- tute safer moves. Physi- cal therapists are partic- ularly skilled at design- ing a program for peo- ple who have been inac- tive or have physical limitations. Your exercise pro- gram is likely to include a number of activities that are specifically designed to help with osteoporosis. These exercises will help you stay mobile by strength- ening your muscles and increasing your flexibil- ity and balance. Weight-bearing exer- cises are activities you do while on your feet. These exercises work large muscle groups while you support your weight against the pull of gravity. They help strengthen the bones in your legs, spine and hips. Weight-bearing exercises include brisk walking, jogging, danc- ing, tennis and step aer- obics. But because these are high-impact activities, they can be risky for people with advanced osteoporosis or other medical limitations. For lower-impact alterna- tives, try machines such as elliptical trainers or Resistance exercises are also important for bone health. In these, you use the weight of your body, free weights, elastic bands or exercise machines to make your muscles work against force as they contract during exercise. Because your muscles pull on your bones, they help build bone strength as they work against resistance. Core-strengthening exercises work the mus- cles that attach to your spine, pelvis and shoul- ders, helping you stand upright and maintain good posture. When both your core and leg muscles are strong, falls are less likely. In addition to resis- tance exercises for strength, activities that move your joints through their full range of motion are important for flexibility, balance and avoiding falls. Gen- tler activities like swim- ming and tai chi can help maintain or improve joint flexibility. Yoga can also help, but you should work with an instructor familiar with osteoporosis in order to avoid or modify yoga positions that involve twists and forward bends. Improving your balance is also an important way to pre- vent falls and fractures. Balance exercises strengthen muscles and enhance the body's per- ception of its position. So does tai chi, a series of movements that require you to shift your weight continually. It can lower your risk of falling and bolster your confidence in your bal- ance, reducing falls due to fear. Tai chi classes may be offered at your local Y, senior center, health club or medical facility. Regular exer- cise can do more than strengthen your bones. It lessens your chances of getting heart disease, lowers blood pressure, helps prevent diabetes, lowers the risk for colon and breast cancer, improves mood and adds years to your life. A balanced exercise program will help your bones and the rest of your body, too. Submit questions to harvard_adviser@hms. harvard.edu. Oh Snap! The Daily News wants your photos: Cute kids, Adorable pets, Inspirational sights, Any shot you think readers would enjoy You might just see it in the Daily News Send pictures to editor@redbluffdailynews.com or drop off at 545 Diamond Ave. in Red Bluff. Include a caption. James W. Tysinger, Jr. M.D. Eye Physician & Surgeon Fellow American Academy of Ophthalmology We accept Medical, Medicare & most Insurances Office Hours: Tues-Wed-Thurs 8am-4:30pm Mon & Fri 1pm-4:30pm For Emergencies, After Hours, Week-ends, Call 530-567-5001 345 Hickory St. Red Bluff Tel: (530) 529-4733 Fax: (530) 529-1114 GRAND OPENING 60 minute with massage $25~$55 per hour Elite Skin Care & Spa Facials~ Waxing~and more Eyebrows $5 Gift Certificates Available Owners, Mike & Trisa Waelty 741 Main St., Suite #14 526-8713 Large Ham Steak Breakfast 2 eggs, hash browns or home fries & toast or bisquit & gravy $649 Served 6:30am-2pm 7 days a week No substitutions ORDERS TO GO 7875 HWY 99E LOS MOLINOS, CA 384-1265 BY AIMEE TJADER Star Tribune (Minneapolis) MINNEAPOLIS — Sure, it takes a village to raise a child, but even the most experienced villagers need a lit- tle refresher now and then. Steven Wahlquist has raised three children of his own, and when given the opportunity to look after his first grandchild, he enthusiastically agreed. But not without first learning how to be a grandparent. "I didn't remember everything about babies, and so much has changed anyway," the Stillwater, Minn., man said while feeding 8- month-old Arianna Dahl a bottle. So Wahlquist, 57, and his wife signed up for the New Grandparents class at Lakeview Hospital in Stillwa- ter to learn the ropes of grandparent- ing. Despite the fact that babies are pretty much the same as they've always been, grandparents like the Wahlquists are enrolling in classes to discover changes in labor and deliv- ery, and how to care for a newborn. "Now they say babies should sleep on their backs, not stomachs," he said. "And they say no screen time until the child turns 3 — all new things to me." Prenatal classes for grandparents are designed to give expecting grand- parents skills that combine their wealth of knowledge and experience with modern ideas and practices. Much has changed in the 30 years since many of today's grandparents raised their own children. For one thing, grandparents are more involved. Among grandparents in their 60s and 70s, 51 percent say they have helped their adult children with child care in the past year, according to a 2009 Pew Research survey. And according to Grandparents.com, 72 percent of grandparents care for their grandchildren on a regular basis. "Now entire families embrace the new baby," said Maureen Tumulty, a longtime labor and delivery nurse, and coordinator of the childbirth edu- cation program at Lakeview Hospital. "It's more family-oriented now, with the whole family waiting at the hos- pital for the arrival of the baby and some families even in the delivery room. It's a family event and celebra- tion from the first day of pregnancy." It's a whole new world when it comes to having and raising a baby. Aromatherapy for pain management, parking spots for expectant mothers, prenatal yoga classes, underwater births, the whole family in the deliv- ery room, new safety measures for cribs and car seats. About a dozen grandparents gath- ered at United Hospital in St. Paul, Minn., recently to brush up on their lifestyles Grandparents get refresher course in bringing up grandbaby MCT photo Steven Wahlquist takes care of his 8-month-old granddaughter, Arianna, at his home in Stillwater, Minn. skills at the Expectant Grandparents class. Some signed up because they will be helping to care for the baby and want to do so with updated infor- mation. Others came because their children asked them to. "I'm here to learn how to be a good grandmother," said Susan Bilek of Eagan, Minn., who attended the class with her son. Penny Damlo of Burnsville, Minn., is expecting her first grand- child in March and signed up along with her husband because her daugh- ter is a neonatal nurse. "She knows an awful lot more about babies than I do," Damlo said. "I've got to get my facts right real quick and she shouldn't have to teach me." Sue LaVigne introduced herself as a "nanny granny." The 56-year-old East Bethel, Minn., resident was in the delivery room when her grand- daughter was born nine years ago and was the first to hold her. She's expect- ing her second grandchild any day now and is looking forward to "see- ing the world through fresh eyes again." "How many of you have heard of the back-to-sleep campaign?" asked Annette Klein, a registered nurse and parent educator at United. "How about car seats? If I put a car seat in for my grandchildren the way my kids' car seats were put in, I probably wouldn't be allowed to drive with my grandchildren." Klein went on to discuss changes in pain management for mothers in labor, different laboring positions and new safety standards for baby gear. The two-hour class also covered tips to nurture relationships with grand- children and be supportive of adult children at a challenging and life- changing time. But is having a baby really all that different? In a word, "Yes," said Kathy Scheunemann, who's expect- ing her first granddaughter in March. "With all these choices and all these changes I feel like I lived in the Stone Age. I feel like Fred Flint- stone," the Arden Hills, Minn., woman said. "But what I really want to learn is when to keep my mouth shut." Ahh, perhaps the golden rule of grandparenting and the hardest one to follow: knowing when to butt out. That, and when to stop spoiling, a particularly challenging feat for a doting granddad. But Steven Wahlquist is doing his best to follow his daughter's four-page instructional guide on caring for his granddaugh- ter. He learned the importance of respecting his daughter's wishes at his grandparenting class and wants to do things right. "I really enjoy spending time with her," Wahlquist said, his voice soften- ing. "I just want to be the best grand- pa that I can be." Served with