Have you ever been told you have or are at risk of developing Osteopenia or Osteoporosis?
Osteopenia and Osteoporosis are forms of low bone density, where the bones become a bit weaker, thinner and more fragile. Osteopenia is the precursor to Osteoporosis – when you are diagnosed with Osteoporosis, you will have a higher score on your bone density scan indicating that there has been a greater reduction in bone density.
The loss of bone mineral density is a part of ageing, but fear not, Osteopenia and Osteoporosis are not diagnoses you “just have to accept”! A combination of strength and aerobic exercise has been shown to not only prevent the decline of bone density but improve it, no matter what you age!
The Target Physio Low Bone Density Program has 3 stages.
Stage 1 Assessment and Treatment Development Stage
- Functional and fitness assessments and development of a home-based and/or gym exercise program to suit your physical ability and schedule.
- Education around the importance of exercise for bone density.
Stage 2 – Supervised Exercise Treatment Stage
- Building on whatever fitness you have in a safe, controlled and supervised environment.
- An 8-week training block consisting of 8-sessions (either group-based or individual) incorporating aerobic, strength and balance exercises to challenge you and your fitness in a safe environment.
- Balance will also be a focus of each training session.
Stage 3 – Long Term Followup
- Re-assessments and review of exercise programs on a less regular basis to monitor your fitness and overall health condition.
- Option to continue participation of the small group exercise classes.
- Linking with community fitness providers for sustainable physical activity for the long run.
If you want to start your journey to stronger bones, book an appointment with Exercise Physiologist Kelly here.
Current research on the benefits of exercise for management of Low Bone Density:
- DeFina LF, Leonard D, Willis BL, Barlow CE, Finley CE, Jenkins MR, Pence BC, Zhang Y, Chyu MC, Lewiecki EM, Shen CL. High Cardiorespiratory Fitness Is Associated with Reduced Risk of Low Bone Density in Postmenopausal Women. J Womens Health (Larchmt). 2016 Oct;25(10):1073-1080. doi: 10.1089/jwh.2014.5170. Epub 2016 Jan 28. PMID: 27749191; PMCID: PMC5069711.
- Pinelli E, Barone G, Marini S, Benvenuti F, Murphy MH, Julin M, Kemmler W, Von Stengel S, Di Paolo S, Dallolio L, Maietta Latessa P, Zinno R, Bragonzoni L. Effects of COVID-19 Lockdown on Adherence to Individual Home- or Gym-Based Exercise Training among Women with Postmenopausal Osteoporosis. Int J Environ Res Public Health. 2021 Mar 2;18(5):2441. doi: 10.3390/ijerph18052441. PMID: 33801389; PMCID: PMC7967569.
- Otero, M., Esain, I., González-Suarez, Á. M., & Gil, S. M. (2017). The effectiveness of a basic exercise intervention to improve strength and balance in women with osteoporosis. Clinical interventions in aging, 12, 505–513. https://doi.org/10.2147/CIA.S127233
We offer an Exercise Physiology training block deal: two appointments per week for 5 weeks and receive your tenth session HALF PRICE!
Ready to book your assessment, click here!
How We Can Help with Bone Density
Fiona from Target Physio has been helping me since 2007. and she has helped me overcome large obstacles in my life. From nearly never being able to walk again to now playing every sport under the sun, largely due to Fiona's influence and ongoing support. She helped me regain my confidence to overcome my injuries. I have continued to see her since. I also had another physio called Kit for a few weeks, who helped me recover from a minor head injury. The reception team always have a smile on their face even on mondays. The team at target physio are dedicated in helping people to achieve their best. Would highly recommend.
Ruben .April 17, 2019
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