Better Bones & Balance

Osteoporosis Exercise Program

Who will benefit from the program?

The Better Bones & Balance (BBB) Program is designed for individuals with or are needing the following:

  • Osteoporosis / Osteopenia

  • Sarcopenia (Age-related muscle loss)

  • Bone loss prevention

  • Impaired Balance

  • General Strengthening

  • Post Cancer Treatment

Evidence-Based

The Better Bones & Balance (BBB) Program is based on the LIFTMOR Randomised Controlled osteoporosis study. The program is specifically designed to prevent osteoporotic fracture by stimulating bone development and preventing falls in at-risk individuals. The study shows that detectable bone mineral density improvements are seen after 8 months.

Reference list of these studies are available below.

Where to begin?

1 - Initial Assessment

In your first visit, we look at your medical history, exercise habits, medications, injuries, and how well you can move and how strong you are. This helps us understand where you're starting so we can help you get stronger. Our Accredited Exercise Physiologist will develop an 8 month program that you can complete either at home, gym, or in our Small Group Sessions. For most, a 30 minute assessment is suitable.

2 - Movement Mastery

For your first month you will be practicing safe technique and learning the basics of lifting weights. Small Group Sessions facilitates the perfect blend of self-management whilst still receiving expert guidance. We'll also make sure your exercise technique is ready for the bone strengthening stage.

3 - Gradual Progression

Once you've learned how to lift safely, we slowly increase resistance so your bones and muscles get stronger and that it meets the required levels as shown in scientific studies. This is called High Intensity Resistance Interval Training (HiRIT). We will check in on your progress every 4 weeks or as needed to ensure you are tracking well.

Program Delivery

The program can be devilered via the following ways:

  • 1 - on -1 consults : The Better Bones & Balance program can be delivered via private consults at appropriate intervals if you wish to exercise at home or at your gym

  • Small Group Sessions (maximum of 4): Our small group sessions facilitates the perfect blend of self-managed exercise while still receiving expert guidance.

  • Online or Telehealth: If you are unable to make it to our clinic, we can guide your via online or telehealth consults. However, it is better if you can come to our clinic during your first visit.

    REBATES:
    Eligible patients may be able to access rebates or funding via Medicare, DVA, NDIS, TAC, WorkSafe, or via Private Health Insurance. If you have a care plan from your GP you will be eligible for a $60.35 rebate.

Balance and Falls Prevention

Fractures at the age of 50 and up can be very problematic due to the following reasons.

  1. Prolonged healing time

  2. Loss of fitness and mobility

  3. High mortality risk

  4. Other complications / Infections

Why it works?

HiRIT as used in the liftmore study, effectively improves bone mineral density (BMD) through specifically applied mechanical stress to bones using weight bearing exercises. This type of training stimulates osteoblast activity, which is responsible for bone formation.

The forces generated promote bone remodelling and strengthens bone structure. The program allows adequare rest periods , optimising muscle and bone adaptation without overhwleming the body.

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References:

Watson SL, Weeks BK, Weis L, Horan SA, and Beck BR. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women with Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211-220. doi: 10.1002/jbmr.3284. PMID: 28975661.

Harding AT, Weeks BK, Lambert C, Watson SL, Weis L, Beck BR. (2020). A comparison of bone-targeted exercise strategies to reduce fracture risk in middle-aged and older men with osteopenia and osteoporosis: LIFTMOR-M semi-randomized controlled trial. Journal of Bone and Mineral Research, 35(8), 1404–1414. doi: 10.1002/jbmr.4008. PMID: 32176813.

Harding AT, Weeks BK, Watson SL, Beck BR. (2017). The LIFTMOR–M (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation for Men) trial: The protocol for a semi-randomised controlled trial of targeted exercise to reduce risk of osteoporotic fracture in older men with low bone mass. BMJ Open, 7(6), e014951.