Osteoporosis
Personal Training NYC
Have you been diagnosed with osteoporosis and are unsure about how to safely and effectively exercise?
At Bloom Fitness we are experts in osteoporosis strength training and can help you continue (or start) working out with exercises that are not only safe but will build strength in your muscles and bones.
Exercise is proven to be one of the best things you can do to manage osteoporosis and slow down degeneration.
Approximately 30% of all postmenopausal women in the United States are reported to have osteoporosis, and at least 40% of these women will sustain one or more osteoporotic fractures in their remaining lifetime.
While these statistics seem daunting, there is some good news. There is an increasing amount of scientific research showing that exercise significantly helps to slow down degeneration, increase bone density and reduce the risk of falls.
Research Papers on Strength Training for Osteoporosis
https://link.springer.com/article/10.1007/s00774-021-01218-1
https://link.springer.com/article/10.1007/s00198-019-04908-9
https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.3284
https://www.sciencedirect.com/science/article/pii/S235218722200465X
If you’ve been diagnosed with osteoporosis, it’s important to work with an experienced personal trainer who can guide you through safe and effective exercises.
What is the best exercise for people with Osteoporosis?
Weight-bearing exercise of all sorts has been shown to be beneficial for building bone and muscle mass. This includes walking, hiking, running, jumping, and resistance strength training.
Many of our New York clients are very active to begin with and are used to walking many miles each day. A diagnosis of osteoporosis can be a shock for people who live fit and active lives. For most of our clients, it isn’t that they aren’t active enough but rather that they lack sufficient resistance training with heavier weights.
That is why we focus on resistance strength training with our clients who have osteoporosis. When you work out with us you will do exercises like lunges, squats, bicep curls, and overhead lifts with weights.
We also like to include lots of bodyweight exercises like planks and push-ups. And, we make sure to work on your core strength and balance which will support everything else that we do.
Of course, we tailor our programs to you and will choose exercises that target your weaknesses but also work within your current strengths and abilities.
What exercises should you avoid if you have osteoporosis?
Maintaining proper form and control of all movements is important if you have osteoporosis. You never want to lift weights heavier than you can safely control or that feel unstable to you.
If you’re lifting weights off the ground, it’s vital to maintain a strong, neutral spine position and use the muscles in your legs to lift rather than hinging from your back.
As personal trainers, we will always choose exercises that are safe and suitable to your strength and experience.
What to expect when you work out with Bloom Fitness.
Our personal trainers are committed to creating work out programs that are challenging, effective, and most importantly, safe for you.
Before your first workout with us, we will meet in person to discuss your goals, needs, and all relevant medical and exercise history. We’ll also do a mini assessment to check your strength and mobility. From there, we will begin to formulate a workout routine specific to you.
We will come to you for the workouts and will use equipment that you have available (whether that is in your home or private gym).
We will change exercises as necessary and progress you to harder workouts as you develop strength and confidence.
Ready to Start?
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