Osteoporosis Exercise | Major Exercise Program Components | Part 4

Author: Margaret Martin

Margaret: Hi, welcome back to MelioGuide. My name is Margaret Martin. Today's tutorial is going to cover the five components of comprehensive exercise program. Yesterday's tutorial looked at the four key principles to building bone when looking at an exercise program, as well as the two key foundations, deep breathing and activating your deep abdominal muscles. We're going to move on today and look at the five key components. An exercise program is comprised of five key comprehensive components. The first one is posture.

As we spoke about in the first tutorial on stop the stoop, the importance of keeping your head aligned over your shoulder, over your hip whenever you're doing your exercises is so very important. And so we have exercises that specifically target muscles that need to be strengthened or stretched, if your posture is not at its optimum to allow you to get back into your best postural alignment. Ken: Another important aspect that I found and surprising, was the importance of form in exercise. Now when I was young, I lifted weights because of competitive swimming and done various other forms of exercise, but I never thought of posture as part of it.

I just took it for granted. And I came to learn of course that my posture wasn't as perfect as I thought it was, and that, that was in fact important. Before I thought that, well it wasn't a big deal if you were a little off, and I learned that you could hurt yourself if your posture wasn't right. And I think that's one of the things I learned from Margaret directly, and from the website because it deals with that, is that you have to exercise for your posture initially and then that postural change has to be maintained through all the subsequent exercise forms. Not only within her exercises, but within all forms of exercise. And so I think that was a major change for me and a very important one on a permanent basis. Margaret: With good alignment, the second key component of a comprehensive exercise program becomes strength training. Not only will you be given specific exercises to work on with which bones and muscles that it targets, but you'll be given an exercise schedule so that you know how to gradually incorporate your strength training which build over a 12-week period.

So week by week, you'll be gradually increasing the exercises that you do and certainly you can progress at your own pace. The 12-weeks is a guidance that we provide. You know that most people don't worry about their bones, until they fall and break something. So the third key component of a comprehensive exercise program is balance training. Josephine: Probably one of the most surprising elements to me was the whole issue of balance. I had always felt that balance was not one of my strong suits, and so it's been interesting over the last six months doing some of the balance exercises just to see that, that's actually something you can work on, and that I've noticed quite a considerable improvement. When I look at it now, today, I certainly progressed over the six months in terms of that.

Osteoporosis Exercise | Major Exercise Program Components | Part 4

So just my day to day living, I can feel a difference in that sense, so that's one thing that really surprised me. Margaret: When you're given a diagnosis of osteoporosis or low bone density, you start worrying about your bones. But we can't neglect other parts of our body that are going to actually effect our quality of life, and that's our cardiovascular system. So the cardiovascular program is the fourth key component to a comprehensive exercise program. However, instead of just giving you recommendations in terms of target heart rate and exercise time, I also give you specific advice based on your fracture risk as to which weight bearing exercises that are also cardiovascular exercises.

As I covered in one of the earlier tutorials, stop the stoop, we looked at how many exercises that we can be doing for increasing our range of motion, is also a risk exercise for fracturing your spine. So that's where the fifth component of a safe and effective comprehensive exercise program comes in, flexibility. It doesn't help you build bone, but safe and effective flexible exercises help you to move with good body mechanics without putting yourself at risk for fracture. The MelioGuide program covers all of the five components of a comprehensive exercise program, but it starts with you, low, moderate, and high fracture risk. Your activity levels are classified into four different categories, beginner for someone just starting out, active, athletic, and elite. So within those four components of activity levels and three fracture risk levels, there are nine programs to work from and we find the one that best suits where you're at today. That's all for today's tutorial and we'll see you tomorrow on getting started.

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