Osteoperosis Exercise Class
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Improve Posture
Exercises targeting the spine and surrounding muscles help to prevent postural decline, reducing the risk of spinal fractures. A strong postural and technique component is coached during the class.
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Improve Bone Density & Strength
Strengthening exercises improve muscle mass, supporting and strengthening the bones they attach onto. Equally weight-bearing exercises can help stimulate the bone in turn increasing the bone density of the hip and spine, thus reducing fracture risk. This is performed in a safe progressive manner.
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Improve balance
Balance and core-strengthening activities reduce the risk of falls, a primary concern for individuals with osteoporosis. We progress through a range of stable and less stable exercises to safely improve balance.
We currently run the class on a Monday 12-1pm.
What does the class enatil?
The class is specifically designed to improve strength, balance, and overall function, with exercises tailored to benefit individuals with osteoporosis. It incorporates a mix of endurance, strength, and balance exercises aimed at enhancing bone health, preventing falls, and supporting mobility. The class is supported by extensive research and is primary based on the following papers:
Brooke-Wavell et al., (2022) Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. British Journal of Sports Medicine.
Watson et al., (2018) High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women with Osteopenia and Osteoporosis: The LIFTMOR Randomised Controlled Trial. Journal of bone and mineral research: the official journal of the American Society for Bone and Mineral Research.
Some of the reasons why you should attend this class…
If you have been diagnosed with osteoporosis or osteopenia, or if you have a family history of these conditions.
If you have been prescribed any medication that may weaken your bones.
If you are independently mobile and open to engaging with a progressive strength and balance program.
If you are tired of a passive approach to improving your bone health and want to start actively engaging in an evidence based exercise program to improve your bone strength.
What can I expect if I attend the class?
The class will begin with a warm up to help increase blood flow and prepare the muscles for exercise. It will be followed by strength exercises to help build bone density and muscle strength, and then balance and stability exercises to reduce the risk of falls by improving coordination. The final balance section will combine as a cooldown to help relax the muscles and gradually lower the heart rate.
A 45 minute session led by a Physiotherapist and/or Student Physiotherapist/s.
Each exercise includes different stages to adapt to everyone’s comfort level and everyone will be encouraged to work at their own level.
Exercise modifications will be available, so whether you are new to exercise or more experienced, we are able to individualise exercises for all abilities.
Exercises will be led in a class format: individuals will be encouraged to progress exercises where appropriate or regress exercise if deemed necessary.
How will I feel after the class?
Expected Response: Participants may experience some muscle soreness a day or two after the session, especially if they are new to exercise or returning after a break. This is normal and indicates muscle strengthening.
Unexpected Responses: If participants experience sharp or severe pain during or after exercise, their soreness goes on for longer that expected and does not improve with rest, they are encouraged to inform the lead Physiotherapist.
