What is Osteoporosis?
Simplistically speaking, osteoporosis is a condition of decreased bone density causing ones bones to be more susceptible to fracture. A fall, blow or lifting action that would normally not bruise or strain an average person may cause fracture in a person with severe osteoporosis.
According to the US National Osteoporosis Foundation, more than 24 million Americans currently suffer from this condition. Eight times as many women suffer compared to men. Most of these women are of the mature population whose bone mass have dropped significantly following menopause.
Associated Risks with Osteoporosis
- Females are more likely to get this condition than males because of their lower bone mass
- Post-menopausal women
- Women who experienced early menopause
- Women who have had their ovaries removed
- Women with exercise induced amenorrhea (cessation of menstruation)
- Underweight females compared to overweight females
- Frequent radical dieting
- Cigarette smoking
- Calcium deficiency
- Immobilisation or prolonged bed rest
General Guidelines for starting an Exercise Programme
The optimal type and amount of physical activity with this condition has not been established, but a moderate weight-bearing program such as walking and light resistance is recommended. Employ a low to moderate whole body approach and avoid isolated machine training. It is also essential to consult your Doctor/Physician prior to starting an exercise programme.
The Exercise Programme
The following programme contains exercises that could help in improving osteoporosis, but it is still recommend that you first consult your Doctor and preferably a Fitness Consultant at your Club, since each persons individual needs and goals are different. This programme serves merely as a guideline.
The Stretching Programme
| Stretch | Description | Reps | Duration |
| Levator/Upper Trapezius | Sit comfortably, keeping your spine lengthened – "sit tall". Grasp the right side of the chair. Use your right hand to depress shoulder girdle and lean your head toward your left shoulder. Use the left hand to gently move into the stretch. Switch sides - repeat. Note: You may need to play with different head positions to find the place of stretch. |
3 Each Side | 15 Seconds |
| Standing Hip Flexor | Stand upright. Place one hand against wall for balance. Bend one leg backward, and grab the ankle with your hand. Draw the belly button inward, and roll the pelvis backward. Avoid: Arching low back, twisting your body jerking the foot backward. | 3 Each Side | 15 Seconds |
| Lat Stretch | Sit on a ball. Comfortably straighten your arm above your head and then with the opposite arm pull towards you by grabbing by the elbow joint. you should feel the stretch run down your side of your body. Switch sides - repeat. | 3 Each Side | 15 Seconds |
| Chest Stretch | There are two ways to do this. First way: standing next to a wall, place arm up with elbow and palm flat against the wall and lean forward you should feel that stretch run across your chest. Second way: kneeling on the ground and putting elbow and palm onto a bench or a ball and then push or drop your body lower than your starting point in turn feeling the stretch run across your chest. | 3 Each Side | 15 Seconds |
| Lower Back Hamstring Stretch | Standing, cross one leg over the other and then the leg that is furthest away from you proceed to try and touch your toes this will in turn run down your side of the back and then pull on to the secondary muscle which is the hamstring. Repeat on both sides. | 3 Each Side | 15 Seconds |
The Strengthening Programme
| Exercise | Description | Reps/Sets | Rest |
| Medicine Ball Front Squat |
Preparation: Place/hold medicine ball on top of the chest. Feet should be comfortably apart in a "stand tall" position. |
12 Reps 1 - 3 Sets |
30 Sec |
| Cable Cross Bilateral Push |
Preparation: Adjust cable arms to the level of your shoulders. Grasp handles. Assume a "stand tall" position with a split stance. |
10 Reps 1 - 3 Sets |
30 Sec |
| Cable Cross Unilateral Pull |
Preparation: Adjust cable arms low. Grasp handle. Assume a "stand tall" position with split stance. |
10 Reps 1 - 3 Sets |
30 Sec |
| 4-Point Abdomen Draw |
Preparation: Assume a 4-point stance. Maintain neutral spinal alignment. |
10 - 12 Reps 1 - 3 Sets |
30 Sec |
| Medicine Ball Lunges |
Preparation: Place/hold medicine ball on top of chest. Feet should be far apart to get 90 degree angels when lunging. |
12 - 15 Reps 1 - 3 Sets | 30 Sec |
| Bent Over Rows |
Preparation: Bend your legs & lean slightly forward, hands in front of you & dumbbells touching. Alternatively sit on v-core ball & lean forward hands placed under your legs. |
12 - 15 Reps 1 - 3 Sets |
30 Sec |
| Prone Extension |
Position: Keep your head down on a bench with your legs hanging off. |
12 - 15 Reps 1 - 3 Sets |
30 Sec |
The Cardio Programme
| Activity Type | Heart Rate Zone | Duration | Frequency |
| Walking | 50% - 70% Max Heart Rate | 15 - 20 Min | 3 Times per Week |
