Exercise In Practice is proud to announce the launch of our very own, home-grown program, designed specifically for improving bone health. Its aim is to introduce participants to the specific types of exercises that help improve bone mineral density and in doing so, prevent and reduce the complications that arise from osteopaenia/osteoporosis.
Osteoporosis is a common disease in Australia, with 1.2 million people estimated to have the condition, and a further 6.3 million with low bone density levels. In 2012, 4.74 million Australians aged 50 years or more (representing 66% of people in this age group) had developed osteopaenia, osteoporosis, or poor bone health, and this figure is expected to increase to 6.2 million people aged over 50 by 2022 (a 31% increase from 2012). Importantly, osteoporosis and osteopaenia is not just a condition that effects women. In fact, men account for up to 30% of all fractures related to osteoporosis and osteopaenia, and their associated cost. The estimated total costs of osteoporosis and osteopaenia in Australians over 50 years of age were $2.75 billon, and it is predicted that by 2022, the total costs will be $3.84 billion.
The good news is that there is ongoing, convincing evidence that demonstrates specially targeted exercise can have significant benefit for improving and maintaining bone density levels, and helps reduce the risk of complications.
The LIMB™ Program
Research undertaken over the past few years shows there is plenty to be gained by performing the right activities to help give your bones a boost. We now know that exercise effects are specific to the bones that are loaded through an activity. Furthermore, the evidence suggests that the exercises undertaken should be dynamic, varied and progressed as able to help facilitate optimal benefit. In applying the evidence that exists to those we see in our practice, Exercise In Practice has developed the LIMB™ program with focus on the following exercise types:
L – Load-bearing activity
I – Impact exercise
M – Muscle strengthening
B – Balance
In applying these types of exercise to the people we see, we recognise that every individual is different – a person’s age, bone density status, medications, exercise history, lifestyle, other health concerns and injuries can all play a role in their ability to perform the listed exercise types safely. So whilst performing each of the listed exercise types to a reasonably high level is the ideal scenario, the LIMB™ Program accounts for individual differences through suitably assessing each person, and establishing the exercise level suitable to their needs.
Exercise In Practice offers individual exercise sessions, group classes and home-based exercise programs. Those who participate in the LIMB™ Program will have the opportunity to work closely with our Accredited Exercise Physiologists to determine the plan that is right for them.
We look forward to seeing our clients reaping the benefits the LIMB™ Program and making a significant impact on reducing the burden of osteoporosis at an individual and national level. If you would like to know more, please feel free to contact us, or consider asking your doctor for a referral.
- Osteoporosis costing all Australians A new burden of disease analysis – 2012 to 2022
Watts, J. J., Abimanyi-Ochom, J., & Sanders, K. M. (2013). Osteoporosis costing all Australian: a new burden of disease analysis-2012 to 2022.
- Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis
Beck, Belinda R. et al., Journal of Science and Medicine in Sport , Volume 20 , Issue 5 , 438 – 445