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Osteoporosis

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The World Health Organization (WHO) defines osteoporosis as a bone mineral density (BMD) at the hip or spine greater than or equal to 2.5 standard deviations (SD) below the “young normal” adult score (clinically referred to as T-score ≤2.5 SD), as measured by dual-energy x-ray absorptiometry (DXA) (164). The National Institutes of Health (NIH) further defines osteoporosis functionally as a reduction in bone strength resulting in an increased risk of fracture .
Basic Exercise Guidelines:
  • aerobic exercise should be weight bearing exercises such as walking or jogging at light to moderate intensity
  • aerobic activity should last 30-60 minutes 3 to 5 days per week with a total of at least 150 minutes/week
  • resistance training 2-3 sets at 8-10 repetitions of 1RM max, 2-3 days per week
  • flexibility should focus on the hip, knee, and pectoral girdle with 3 stretches per muscle group, at 30 seconds per stretch done 5-7 days per week
  • functional training with the specific aim of to increase balance and proprioception should be performed 2-5 days per week

  • ABOUT
    • About Jeremy
    • Contact
    • Testimonials
    • In The Media
    • Privacy Policy
  • Services
    • In-Person Private Training
    • Private Virtual Training
    • Fitness Support
  • content
    • Blog
    • Videos
  • Exercise-U
    • Guidelines >
      • Exercise for General Health
      • Exercise for Health in Children and Adolescents
      • Pregnancy and Postpartum
      • Cardiovascular Conditions and Disorders >
        • Atrial Fibrillation
        • chronic heart failure
        • Myocardial Infarction (MI)
        • Peripheral Arterial Disease (PAD)
      • Muscle and Skeletal Conditions >
        • Lower Back Pain (LBP)
        • Osteoarthritis
        • Osteoporosis
      • Metabolic Conditions >
        • Obesity
        • high blood pressure (hypertension)
        • Diabetes Mellitus (Type 2)
    • Free Content (registration is free) >
      • Workouts >
        • Body Weight and Bands
        • TRX/Suspension Workouts
      • Goals >
        • SMART Goals
        • FITT
      • Nutrition >
        • Nutrition >
          • Nutritional Resources
      • Flexibility >
        • SMR & Foam Rolling
        • Dynamic Stretching
        • Static Stretching
      • Preparation >
        • To Ice or to Heat?
        • Training When Sick
        • Hot Weather Trng Protocol
        • hydration
        • Feet
    • Client Resource Library >
      • Topic Videos