Osteoporosis Exercise and Treatment
The strength of your bones is a cumulative response to the nutrients, movements, medications and hormones it has been exposed over your lifetime. Some of the factors that allow you to have stronger bones are in your control (nutrition and exercise) and others are not (illness, genetics).
Like muscles, our bones respond to the stresses placed on them. However when you have low bone density you want to ensure that the stresses are safe for your bones. The exercise should be strong enough to stimulate but safe enough not to cause fractures.
You did not develop low bone density overnight. A gradual step-by-step approach to regaining the strength of your bones and confidence in yourself will ensure that movement remains a key strategy to allow you to take control over your quality of life today and tomorrow.
1. Osteoporosis Exercise Program
It is well documented that the wrong exercises can cause fractures. It is important to be aware that not all exercises are appropriate for individuals with lower bone mass. When you work with me you will learn what exercises you should do and what exercises need to be modified.
Depending on your specific needs, your program will include exercises to improve your:
- Cardiovascular conditioning.
Your exercise program will build at a pace that is comfortable to you.
1.1 Osteoporosis Exercise Program: Approach
Your commitment to a better bones starts with an initial assessment followed by a 10-session package involving body work to address specific areas of tightness/postural changes (myofascial massage, soft tissue massage, stretching and spinal mobilization) as well as targeted exercises to address your weakest areas first.
You can choose the frequency of your sessions although I advise those new to exercise to consider the following:
- Twice weekly for the first two weeks,
- Once weekly for the next four weeks
- Once every two weeks. until you are independent and self motivated enough to see me every 6 weeks.
There is always the option of keeping the session biweekly based on your needs.
1.2 Benefits of an Osteoporosis Exercise Program
- Reduced fall risk.
- Reduced fracture risk.
- Better quality of bone.
- Better quality of life.
Bonus benefits include:
- Fat loss.
- Better posture
- Muscle gain.
- Improved balance.
- More subtle, flexible muscles and joints.
- Increased confidence.
2. Osteoporosis Treatment Program
A number of my clients want more than an osteoporosis exercise program; they are looking for a more comprehensive approach to managing their osteoporosis. Based on your needs, we can discuss an osteoporosis treatment program specific to your goals and lifestyle. Here are few points regarding the treatment program:
- You will not be left sitting plugged to a machine or with a heating/ice pack.
- You will get hands on myofascial release and soft tissue massage. This will release restrictions within your body caused by a fracture/compression and address postural changes.
- You will get suggestions specific to your needs to make your days easier, your sleep better, and improve your quality of life.
- You will learn the safest, most efficient way to move while building your confidence and knowledge to manage your bone health.
Why Work With Me?
Selecting the right health and fitness professional is an important determinant on the effectiveness and safety of your exercise program and osteoporosis treatment.
I am the founder of MelioGuide — the leading online provider of exercise programs for people with osteopenia and osteoporosis. Exercise for Better Bones is used by thousands of clients and health care professionals around the world.
In addition to attending to clients, I train my fellow health care professionals on the treatment and management of osteoporosis and osteopenia.
From 2008 to 2016, I trained many thousands of Physiotherapists, Occupational Therapists, Kinesiologists and other health care professionals across Canada and the United States, and around the world on safe and effective treatment and exercise programs for clients with osteoporosis and osteopenia.
Check out my other Services.