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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
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  • Fitness For Everyone
    • In-Person Coaching/Training
    • Live- Online Personal Training
    • Fitness Kits >
      • Bikini Fit Kit
      • Mega Man Fit Kit
      • Ongoing Coaching Support
  • In The Media
  • Info
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