Vector Health last year had Molly McNamara, now an accredited Exercise Physiologist come and do her practicum work experience at Vector Health as part of her Clinical Exercise Physiology degree. At the time she ran an Osteoporosis class that was very popular and so now that Molly has now started working at Vector Health, we have decided to run this program as one of our key health programs.
Have you been diagnosed with Osteoporosis, Osteopenia or Low Bone Mineral Density? Then, you should read this article and if you know anyone with these conditions then encourage them to read this article please!
Please have a read of a testimonial by one of our members, Mary, who came along to the first Osteoporosis program that Molly ran:
‘I have enjoyed the osteoporosis program and the variety of exercises we performed each session. The educational component of the program has increased my osteoporosis awareness and I am now aware of the specific movements that I should avoid with osteoporosis. It was great how all the participants involved got to have their own input and share their own experiences. I enjoyed the challenge that came with the program of having a goal to achieve. My goal was to get on and off the floor, which I have now achieved. My confidence of getting onto the floor has increased and I have recently cleaned out a cupboard that involved me getting onto the ground. I would have never been able to do this without this program. I have also seen improvements in my balance, coordination and strength. I always feel good at the end of each session and feel like I have done something valuable with my time. I have really enjoyed the program and would love to see it continue.’
So, why should you exercise if you have low bone mineral density?
Bone is a tissue that is continually changing and adapting to a mechanical stimulus, meaning if we provide force production during any form of exercise our bones have to adapt to this. The problem with the reverse of this, i.e. a sedentary lifestyle, is that bone will also REDUCE in mass if you do not exert more than usual force upon it. So, if you retire from work, and you have been somewhat active in your work life, and then you do not do physical work to challenge your skeletal structure, it will start reducing in bone mass, therefore leaving you at risk of developing bone mineral density losses and Osteoporosis.
When we subject our skeletal system (bones) to greater than usual loads, the system adapts by altering our structure to become stronger, and to do that it will increase bone mass.
KEY DETAILS OF THE PROGRAM:
WHERE – Vector Health 102 William Street, Rockhampton
WHEN – starting 28 March 2016.
TIME:
GROUP 1: Tuesday and Thursday morning 9:30am
GROUP 2: Tuesday and Thursday evenings 5:30pm
COSTS: If you have a medicare chronic disease plan from your GP, then you may be eligible for a consultation with Molly to start your program. These consultations have a gap fee of $17.05 OR $7.05 for pensioners or seniors card holders.
Cost of weekly program: $30 per week for 2 supervised exercise sessions ($25 for seniors card holders or pensioners) Sessions are paid upfront through a weekly direct debit or 2 weeks in advance upfront throughout the program.
The goals of this program are:
1. Education – about the biological foundations of low bone mass and the disease or illness consequence to this AND to educate on what and how to do to either reverse or maintain what bone density you have right now.
2. To increase your awareness about how to reduce the risk of specific injuries related to low bone density conditions. (Falls Prevention).
3. To perform a supervised exercise program with you following the American College of Sports Medicine’s recommended guidelines for people with Osteoporosis and at risk of developing Osteoporosis.
4. To maintain or improve bone mineral density.
5. Improve your self-confidence around doing physical work or tasks of any kind.
What does our Program include?
- Initial Interview and assessment
- Development of an exercise program that is targeted towards your specific needs.
- Supervised group exercise sessions twice weekly with a limit of 10 people per session.
- Education sessions
- Specific practical falls prevention education
- Testing session at the end of the program to show you how you have improved.
- You also are provided access to our Seniors Health Program at 8:30am Monday, Wednesday and Friday OR if this is not relevant you have access to our gym during open hours to come in and do extra sessions if you wish.
Some information about the Exercise Prescription
1. Resistance exercises
- Places added load, requiring more force development therefore encouraging your skeletal system to develop more bone mass.
- Increasing muscular strength and coordination will improve your falls prevention risk.
2. Balance and Coordination
- Falls are a serious threat to your health if you have lower bone density or especially Osteoporosis. Your bones generally do not sustain high, rapid force development, and therefore are more likely to break with a fall.
3. Aerobic Exercise
- Decrease risk of cardiac disease, help to provide extra load on the skeletal systems and help to improve balance under an endurance load. Impact exercises such as walking or stomping can be some exercises used to help with this.
4. Postural Improvement Exercises
- Working on overcoming the effects of gravity on the spinal column particularly. The profile of someone with Osteoporosis is the gradual decrease of a neutral spinal curve and an increasing in kyphotic or “hunchback” type posture due to the lack of strength in the muscles around the spine and also the bone strength or bone mass is decreased. Good posture places less stress on the spinal column reducing risk of fractures in the spine.
How do I enrol into this program?
Call Vector Health on 4927 8190 and we will book a time to see Molly to get you started.
OR, please email molly@vectorhealth.stagingarea.net and she will organise for someone to call you and book you a time and enrol you into the program.
There are only 10 spots in each program for the first intake. We plan to run these programs starting every 8 weeks so spots are limited!
REFERENCES:
American College of Sports Medicine. (2014). ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription (7th ed.). Philadelphia, PA: Lippincott Williams and Wilkins.
American College of Sports Medicine. (2014). ACSM’s Guidelines for Exercise Testing and Prescription (9th ed.). Philadelphia, PA: Lippincott Williams and Wilkins.