Fitness-Workout Plan for a client with Osteoperosis

I have concluded that I will be video taping my own workouts at some point in my life. Good exercise videos are hard to find!

I created this workout for a client with Osteoporosis. After researching PTOntheNET I found that weight bearing exercises are the most effective (almost all exercises are weight bearing. Swimming, biking, and rowing are the few that aren’t effectively weight bearing).

An interesting note from their article “Osteoporosis Prevention through Fitness and Nutrition”:

A study by Tufts University physiologist Miriam Nelson, published in the Journal of the American Medical Association, showed that postmenopausal women who performed just two 40-minute strength training sessions a week for one year gained one percent in bone density, while women in the sedentary control group lost two percent. 

They also need to work on balance because falls prevention is critical to preventing injury of weak bones. She specifically requested lumbar spine exercises, so I printed this packet from Princeton University. I love the dead bug exercise because it helps with coordination. I also love the anti-rotations. Here’s the plan:

Set 1 10-12 reps of each 

1. Shoulder press on Bosu Ball  3lbs

**You should do one shoulder at a time to get more time on the ball

Progression- Higher weight or stand on one foot

2. Body weight squat to box 

**There’s a wooden bar in the fitness center for reference to keep your back straight, ask a trainer if you can’t find it! (wooden bars help clients maintain straight back)

***The box was ~22 inches high

***Slow reps, work toward tapping the box with your butt and not sitting

Progression-Hold a weight at your chest, shorten the box height, use one leg

3. Dead bug Exercise

**Slow and steady

***Hold everything tight

Progression-Build up your reps to 10-12 on each side

Set 2  

1. Bent over Row 8lbs 10-12 reps

**Chest high

Progression-Increase weight, hold at top of pull

2. Step downs 10-12 reps

**Slow and steady

***Heel not toe

Progression-Make the platform higher

3. Anti-Rotations hold 30 secs

**Stand tall

Progressions-Increase weight, squat position while holding

Bonus: Sandbag side to side (8-10 pounds, 10-12 each side)

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