10 Week Osteoporosis Program
Our 10-week Osteoporosis & Bone Strength Program is designed for people with osteoporosis, osteopenia or low bone density who want to improve their strength, balance and confidence with exercise. Sessions are 30 minutes, individually supervised and progressively tailored to your ability.
1. Evidence-based exercise
Our program is based on current osteoporosis exercise research, including the principles used in research programs such as LIFTMOR and ONERO. Progressive resistance training, weight-bearing exercise, balance and appropriately prescribed impact exercise can help improve bone strength, muscle strength and physical function.
4. 10-week exercise program
The program runs for 10 weeks, with two 30-minute sessions each week. Each session is exercise-based and focuses on progressive resistance training, balance and appropriate weight-bearing or impact exercises. Your physiotherapist will guide you through each session and progressively increase the challenge as your strength and confidence improve.
2. Progressive strength training
Bone and muscle respond to appropriate loading. Your program uses exercises such as squats, leg press, hip hinge, rows, chest press and step-ups, with the resistance gradually increased as you become stronger. The aim isn't simply to exercise, but to progressively challenge your body in a safe and controlled way.
5. Measure your progress
We want you to see the difference your training is making. At the beginning and end of the program, we'll measure selected outcomes such as strength, balance, sit-to-stand performance and functional mobility. Your DXA results can also be used to monitor longer-term changes in bone density, although meaningful changes in BMD generally take longer than 10 weeks to occur.
3. Individualised to you
There is no one-size-fits-all approach to osteoporosis exercise. Your physiotherapist will consider your DXA results, fracture history, current strength, balance, exercise experience and goals before determining the appropriate exercises and level of loading. Exercises can then be progressed or modified throughout the program.
6. 10% off your consultations
To encourage consistency and make it easier to commit to the full program, you'll receive 10% off your consultation fee for the duration of the 10-week program. Your program includes your initial assessment, individually prescribed exercises, progressive supervised training and a review of your progress at the end of the program.
Ready to build stronger bones and a stronger body?
Start your 10-week Osteoporosis & Bone Strength Program at 5D Physio.