Bone density classes at FKB

One in three women in Australia develop Osteoporosis in their lifetime.  One in two women over 50 will break a bone as a result of osteoporosis.

Research has shown that strength training (that is, lifting weights) is able to slow down bone loss, and in some cases even improve bone density.  Additionally, exercise improves overall strength and balance, reducing the risk of falls as well. 

Check out my blog post and podcast episode about bone health here.

Physiotherapy led bone density classes in small groups of no more than 3-4 is a great way to introduce yourself to this sort of exercise.  Classes are tailored to your needs, and each person in the class follows their own program, so you don't need to worry about feeling like you'll fall behind. 

While both FKB locations are based inside gyms, the Bowen Hills location is private and open only to FKB Physio clients, so it can be ideal if you are feeling nervous about stepping foot into a gym. 

An example of how I progress the weights in the class is described in this blog post.

One therapist supervises classes with a maximum of 4 people. Classes are $42 per person and can be claimed on private health.   All classes require an initial assessment before starting.

References

1. Beck, B. R., Daly, R. M., Singh, M. A., & Taaffe, D. R. (2017). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. J Sci Med Sport, 20(5), 438-445. https://doi.org/10.1016/j.jsams.2016.10.001 
2. Daly, R. M., Dalla Via, J., Duckham, R. L., Fraser, S. F., & Helge, E. W. (2019). Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription. Braz J Phys Ther, 23(2), 170-180. https://doi.org/10.1016/j.bjpt.2018.11.011 
3. Daly, R. M., Dalla Via, J., Duckham, R. L., Fraser, S. F., & Helge, E. W. (2019). Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription. Braz J Phys Ther, 23(2), 170-180. https://doi.org/10.1016/j.bjpt.2018.11.011 
4. Howe, T. E., Shea, B., Dawson, L. J., Downie, F., Murray, A., Ross, C., Harbour, R. T., Caldwell, L. M., & Creed, G. (2011). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev(7), Cd000333. https://doi.org/10.1002/14651858.CD000333.pub2 
5. Kemmler, W., Häberle, L., & von Stengel, S. (2013). Effects of exercise on fracture reduction in older adults: a systematic review and meta-analysis. Osteoporos Int, 24(7), 1937-1950. https://doi.org/10.1007/s00198-012-2248-7 
6. Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (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 [https://doi.org/10.1002/jbmr.3284]. Journal of Bone and Mineral Research, 33(2), 211-220. https://doi.org/https://doi.org/10.1002/jbmr.3284