Stronger Fitter Bones Osteoporosis Exercise Classes
led by Specialist Physiotherapist
* TOUGH Bones
* FIT Bones
* STEADY Bones
* OSTEOSTRENGTH Circuits
All classes require an initial One to One with Bex
NB. Most Classes are FULL - to get on the wait list you must have had an appointment with Bex
TOUGH Bones
A faster paced more dynamic session, expect the heart rate to go up. No specific balance drills although balance will be challenged throughout session. We move through each exercise quickly so not recommended for those with any other injuries that may be holding them back.
See below for timetable and location
FIT Bones
A challenging group where progression is key, gentle encouragment to use heavy weights (always safely). Expect the heart rate to go up a little on some exercises, but alternatives will always be given. Balance drills will be included in every class. Most sessions will include a floor element.
STEADY Bones
A slightly slower more supportive pace where foundational movement patterns are established and time is given to those that need alternative exercises. Good for newcomers to exercise, those recovering from injuries, fractures, in pain or those with other health conditions. Balance drills are never missed out. No floor exercises.
OSTEOSTRENGTH Circuits
Designed for people who want to test out using heavier weights. No big lifts but slowly building in a small friendly studio with lots of different weights building in small increments allow safe steady progression.
Format runs like a mini circuit: warm up together then there will be two stations, each station will have an upper body, lower body, back/core, impact and balance exercise, which will be done on rotation. The circuit will be the same for each session for 6 weeks to allow for progression.
There are 4 levels of classes to suit everybody's different needs: TOUGH Bones, FIT Bones, STEADY Bones, OSTEOSTRENGTH Circuits .
Evidence based strengthening exercises targeting spine, hips and wrist (most common fracture sites). However, everything you lift is also a shared load with your arms and legs so totally body strengthening is included. Using hand weights and a variety of resistance bands to progressively load each muscle, trying to keep variety in the direct of load to stimulate an interesting bone matrix (the inner architecture of the bone) with the aim to create strong tensile bones. Emphasis is on using the core with excellent techniques to be spine safe, work effectively and improve posture. Education is key and through out the class we are always talking about good lifting and handling to strengthen and keep the back safe, to improve confidence in lifting and moving techniques in day to day life. Strengthening is interspersed with appropriate bouts of impact with the aim to keep the Osteoblasts (bone building cells) super active and working. Balance drills are used to improve balance reactions and confidence.
The classes draw from Bex's expertise of being a Physiotherapist, working with Osteoporosis for over 18 years, a qualified Pilates teacher, plus extra courses in Health HIIT, Strength and Conditioning plus a deep dive (which continues always) into the latest evidence for Exercise and Osteoporosis.
A little audit (AKA results) I measured….Through the right education and exercise the results we can achieve are amazing, and I feel so grateful to have helped people on this journey. In 2017 I did a year long audit of my 6-week Osteoporosis classes at the Princess Royal Hospital. We had truly fantastic results with participants showing a 64% improvement in posture (how straight they could stand), an 82% improvement in functional reach (how far out of your base of support you can reach before having to step – indicates balance), 55% improvement in ability to balance on one leg, 82% improvement in quality of life (QUALEFFO41-clinically approved questionnaire for OP), 83% improvement in pain (taken from QUALEFFO41 pain section of questionnaire). This inspired me to take this classes out on the road and reach more people!
Class Venues & Times
