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TU/TH 11:00am or 4:00pm Zoom - Osteofitness Sept/Oct Session 2025
Session Information:
September 9 - October 30 2025
Tuesdays and Thursdays ... Read more |
Osteofitness™ Goals
Osteofitness™ is an program designed to prevent and treat osteoporosis using complementary health therapies. According to the Journal of Natural Medicine, due to the risk and fear surrounding pharmaceutical treatments for osteoporosis, there is a need for alternative treatments. Osteofitness™ classes are designed around cardiovascular conditioning, muscle strengthening and increased flexibility.
We can begin by taking a walk through the proven methods to building stronger bones and reduce fracture risk. Osteoporosis is a condition of weak/brittle bones caused by an imbalance of dead bone removal and new bone replacement. Typically, post-menopausal woman will build new bone much slower than the rate of bone removal; this ongoing process is called remodeling. WHO (World Health Organization) has set the standard for normal bone to peak at age thirty; from that point bone density declines. Often, the first sign of osteoporosis is a fracture. After an osteoporotic fracture, especially of the hip, it is very rare that the person returns to a normal life. The WHO has set the delineating mark between osteopenia, which is weakening of the bone, and osteoporosis, which is very porous bone, to be -2.5 as seen on a DEXA scan. Numbers below this point represent osteopenia and numbers above represent osteoporosis. The T score, -2.5, will be monitored every year or every two years as you partake of an intervention program to improve your bone health.
Are you at risk?
To determine your risk of osteoporosis, ask yourself the following: As a child, did you have a calcium rich diet? Did you engage in impact activities? Were you outside in the sunshine? Did you have any longterm illnesses? As an adult, you may have a medical condition that can lead to bone loss. Many conditions can lead to bone loss, but five of the major ones are: alcoholism, MS, hyperparathyroidism, Celiac disease, and chronic stress. There are also medications with definite/possible links to bone loss. A few of these include steroids, anticonvulsants, heparin, some SSRIs, and barbiturates.
The following are essential whether you are taking pharmaceuticals or not.
1. Exercise Exercise has been shown to build bone and reduce fracture risk. Osteofitness™ produces positive outcomes with a strict adherence to the following:
-Fall / fracture prevention, posture alignment, functional balance, proprioception agility/coordination training.
- Full warmup of all joints and muscles
-Integrative progressive strengthening to all osteoporotic sites
-Movements are varied in design for optimal muscle function -
-Modifications offered for each set
-Suggestions for home workouts and self-care continually explained
2. Nutrition Four nutrients are essential for building bone: calcium, magnesium, Vitamin D3, and Vitamin K.
-Calcium o 1200mg per day
-No more than 300mg by supplement.
-Food sources: dairy, almond milk, almonds, beans, and kale. -
-Magnesium, 340mg per day
-Foods sources: vegetables, whole grains, beans, nuts and seeds.
-Vitamin D3, 800-1000IU per day
-Foods sources: fatty foods, egg yolks, and supplements.
-Vitamin K, 80-120mcg
-Foods sources: dark leafy green vegetables and animal proteins.
3. Stress Stress can destroy the effects of pharmaceuticals, nutrition and exercise, due to the effects of cortisol. According to Dr. Meryl LeBoff, a leading osteoporosis specialist, “increased cortisol is associated with lower bone density, inhibiting bone growth. Therefore, cortisol and stress have to be managed.
