Exercise
Exercise and Osteoporosis
Regular exercise has a very important role in maintaining healthy bones and preventing osteoporosis. Exercise can:
- Maintain and improve bone density - builds bone strength Increase muscle strength - supports the joints improve coordination and balance - helps to prevent falls
- 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 10 week exercise 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
Hydrotherapy
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 (33-35 0 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 course details please call Arthritis WA on 9388 2199.
Open Pool Session
12 – 1pm daily for Arthritis & Osteoporosis WA supporters (An annual donation of $25 or more)
Cost: $5 per session
Warm Water Exercise Classes
Wednesday: 2-3pm
Friday: 1-2pm
Cost: $6 per session
Bookings are not needed for any of the above sessions
Physio Led Classes
Acqua Physiotherapy
Mon & Thurs, 1pm - 2pm
Friday: 11am - 12pm
Call 9385 3087 for bookings
Piers Higham, Physiotherapist
Mon, Tues, Wed & Thurs am classes
$15 per session (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 stiff ness 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 for 8 weeks and are held during the school term time.
Call 9388 2199 for more details.
To make your booking, click here.
Nordic Pole Walking
This easy form of fitness walking using lightweight poles and a special technique can give you a total body workout. The lightweight poles help to propel you along and provide extra support by taking some of the load off your lower back, hips and knees which may be helpful if you have arthritis or back problems. Suitable for all levels of mobility��??? those with a musculoskeletal condition should be able to walk at least 100m unaided or with the assistance of a walking stick.
A number of Arthritis Victoria’s affiliated self help group members trialled Nordic Pole walking in 2008 and their comments included:
- "able to walk further with less pain"
- "poles provide extra stability"
- "improves posture enormously"
- "thank you for introducing our group to this wonderful experience".
Call 9388 2199 for further details.
To make your booking, click here.
Pilates
Pilates uses more than 500 excercises to teach participants awareness of their bodies leading to boosted strength, stability and mobility in daily life. Pilates is run by a qualified instructor with knowledge and experience of inflammatory arthritis.
Classes run for 8 weeks and are held during the school term time.
Call 9388 2199 for more details.
To make your booking, click here.