Exercise

Exercise and Osteoporosis

 

Exercise 2013

Regular exercise has a very important role in maintaining healthy bones and preventing osteoporosis. Exercise can:

  1. Maintain and improve bone density - builds bone strength Increase muscle strength - supports the joints improve coordination and balance - helps to prevent falls
  2. Improve lung and heart fitness - reduces the risk of heart disease

Exercise should be undertaken on a regular and long term basis as the benefits for bone health are only maintained with regular physical activity. People diagnosed with osteoporosis or recovering from a fracture must consult their doctor and health team before undertaking an exercise program.

Osteoporosis Exercise Classes

Arthritis & Osteoporosis WA offers a program suitable for people who:

  • Have diagnosed osteoporosis, or
  • Have had a low trauma fracture (no less than 3 months before the start date)

The program consists of 10 exercise classes run by a qualified physiotherapist and includes resistance and balance training exercises. Equipment used in the exercise classes are hand weights, leg weights and resistive exercise band.

Bookings are Essential.  To make your booking, click here.

Phone 08 9388 2199

Exercise and Arthritis

Research has found that regular exercise is one of the most effective treatments for arthritis. Generally people with arthritis need to do a mix of three types of activities to help improve their condition - mobility exercises, strengthening exercises and fitness exercises. Physical activity helps broadly by:

  • Decreasing joint pain
  • Preventing joint stiffness
  • Improves mobility
  • Strengthens muscles and bones
  • Decreases muscle tension
  • Improves posture and balance
  • Improves your overall health and fitness

Before you start to exercise it is important to talk with your doctor and healthcare team to help you develop a program that will suit your condition, physical health and lifestyle. When you develop an exercise plan, choose activities you enjoy, not ones that will make your arthritis worse. The following are examples of exercise that is good for arthritis:

  • Walking
  • Dancing
  • Yoga Tai Chi
  • Water exercise classes (hydrotherapy)
  • Chair based exercises

Hydrotherapyhydro

A great form of exercise for people living with arthritis or osteoporosis.

Arthritis WA conducts a series of hydrotherapy exercise classes at the Wyllie Arthritis Centre, 17 Lemnos St , Shenton Park . Exercising in water decreases the stress on joints due the buoyancy and warm water temperature (33-34 degrees Celsius) reduces muscle spasms, tension and pain.

Benefits of hydrotherapy include:

  • Pain relief
  • General strengthening for muscles to prevent joint replacements
  • General stretching for muscles to maintain flexibility (allowing you to put your socks and stocking on more easily!) 
  • Increased cardiovascular fitness, thereby increasing exercise tolerance 
  • Reduced risk of falling (also important for osteoporosis) 
  • Improved balance, posture and mobility
  • Improved circulation

Participating in a hydrotherapy class can provide various health benefits as stated, but it also offers a relaxed social environment to meet other people with the same condition. For class details please call Arthritis WA on 9388 2199.

Pool Session Times

Open Pool Session - for Arthritis & Osteoporosis WA supporters (An annual donation of $25 or more)

Mon - Fri: 12noon – 1pm;

Thurs: 11am - 12noon;

Cost: $6 per session                                                                                                                                        

Warm Water Exercise Classes (1 hour classes) Gentle pace / Light activity level

Mon: 10am, 11am & 2pm

Tues: 11am & 4pm  

Wed: 10am, 11am & 2pm

Thurs: 2pm & 4pm  

Fri: 9am (FULL) 10am & 1pm

Cost: $7 per session

Bookings are not needed for any of the above sessions.

                                                                                                   

Aqua Fitness (1 hour classes) Fast pace/ Moderate activity level

Mon: 9am (FULL) & 3pm                                                                

Tues: 5pm & 6pm 

Wed: 9am & 1pm

Thurs: 3pm 

Cost: $7 per session

Bookings are not needed for any of the above sessions.

JIA Hydrotherapy

Mon: 4:15pm - 5pm

To see timetable or for more information click here.

Physio Led Classes

Acqua Physiotherapy
Mon & Thurs: 1pm - 2pm
Friday: 11am - 12pm
Call 0432 207 842 for details and bookings

Piers Higham, Physiotherapist
Tues & Thurs 8am - 11am classes 
(private health rebate available)
Call 0419 857 388 for details & bookings

Tai Chi for Arthritis

Tai Chi for Arthritis is a program that was created in 1997 by Dr Paul Lam, with a team of tai chi and medical experts. Tai Chi for Arthritis involves 12 movements or positions that are designed to be safe and beneficial for people with arthritis. Instructors of the program are trained to understand arthritis and ensure the movements are safe for participants. Tai Chi for Arthritis classes begin with warm-up exercises. The leader then demonstrates and teaches one or two movements per lesson. You will be encouraged to learn the movements properly and slowly, working within your comfort limits.

What are the benefits of tai chi?

In general, tai chi has been shown to:

  • decrease stress
  • increase muscle strength in the lower body
  • improve balance
  • improve posture

Studies show that tai chi can help reduce pain and stiffness felt by people with arthritis. The movements gently exercise most of the muscles and joints throughout the body and can improve your flexibility and ability to move. Practising tai chi may also help you to relax and improve your sense of wellbeing, which is also important in helping you deal with pain.

Classes run during the school term time.

Call 9388 2199 for more details.

To make your booking for up coming classes, click here.

Pilates

Pilates combines physical exercises with breathing regulation to build body strength and generate mental calm. Pilates at Arthritis and Osteoporosis WA is run by a qualified instructor with knowledge and experience of osteo and inflammatory arthritis.

Pilates was created by Joseph Pilates in the 1920's which uses more than 500 exercises to blend breathing regulation and mental exercise into a program designed to deliver holistic benefits. Importantly, the method teaches participants greater awareness of the form and function of their bodies leading to boosted strength, stability and mobility in daily life.Classes run during the school term time.

Call 9388 2199 for more details.

To make your booking for upcoming classes, click here.

Yoga

Gentle and restorative yoga has been proven to be helpful for many chronic pain conditions, providing relief from both the pain itself and the associated stress related to living with chronic pain.

Yoga connects the body and the mind through the medium of the breath.  Learning to move with the breath, bringing  awareness to the body and its needs through poses that rejuvenate the nervous system, muscles and connective tissue of the body can have wonderful health benefits.

Call 9388 2199 for more details.

To make your booking for upcoming classes, click here.

The Joint Movement (National Arthritis Exercise Program)

The Joint Movement is a national arthritis exercise program for people with arthritis or other musculoskeletal conditions. The programs run for 10 weeks, with participants attending two sessions per week. Participants will attend a pre-screening assessment as well as a post assessment at the conclusion of the 10 week program.

Please contact the organisations directly to book in for your pre-screening assessment and to become a part of this exciting new national exercise program

SHENTON PARK

Trench Health & Fitness

17 Lemnos Street, Shenton Park

(08) 9382 2663 

email:admin@trenchhealth.com.au

website: http://trenchhealth.com.au/

Hours: 6am – 8pm Monday to Thursday, 6am – 2pm Friday & 8am – 12pm Saturday.

Exercise Physiologists:  Michael Hug and Jessica Coshan.

Programs offered:  Warm water and strength.

MALAGA

Body Biomechanics

4/11 Enterprise Crescent, Malaga

Phone: 0403882701

email: telisha.crannage@bodybiomechanics.com.au

Hours: 7am – 7pm Monday – Friday & 8am – 1pm Saturday

Exercise Physiologist:  Telisha Crannage

Programs offered:  Warm water and strength.

CANNING VALE

WA Health Group
Queensgate Centre
Suite 7, (Level 1) 2 Queensgate Drive, Canning Vale WA 6155

Phone: 6162 2616

email: emma@wahealthgroup.com.au

Hours: 7am – 7pm Monday to Friday, 8am – 12pm Saturday (EP not available on Saturdays)

Exercise Physiologist:  Emma Koontz

Programs offered:  Warm water and strength.

MANDURAH

4 Life Physiotherapy

Unit 1, 25 Rafferty Rd, Mandurah

Phone: 95835200

website: www.4lifeexphysiology.com.au

email:webenquiry@4lifephysiotherapy.com.au

Hours: 8am-5pm Monday to Friday

Exercise Physiologists:  Melissa Brodie and Rachel Halleen

Programs offered:  Warm water and strength.

ALBANY

Arthritis & Osteoporosis WA, Albany Branch

Albany Health Campus

Phone:  9842 9229

www.arthritiswa.org.au

Warm water instructor:  Tara O’Neill

Programs offered:  Warm water.

 

JIA Hydrotherapy

Aquatic exercuise encourages range of motion, strength and fitness, with less stress on joints and is a benficial form of exercise for children and teenagers with JIA. Classes are suitable for beginners and experienced participants; participants must be competent swimmers. Benefits include increaded muscle strength, imrpoved joint range of movement, imrpoved co-ordination, blance and agility. Water exercise has been scientifically proven to enhance wellbeing.

The JIA Hydrotherapy Program is available to participants between the ages of 7 and 17 years, who are competent swimmers and able to enter and exit the pool unaided. This program is led by Physiotherapists, Nicole Pates and Emma Woods.