Osteoporosis Exercise Program
Initial Draft

1. Program at Gym - 2 times a week - XpressLine - 8-10am M-F, 5-8pm M-F, 9-11am Sat-Sun

   1. Cardio warm-up - elliptical trainer 10 minutes.
       

   2. Strength Training - Exercises 1-6 from BEST Exercise Workout

      Contracting - breathe out	John	Pat
      Seated Row - floor 2	90/100	100/120
      Standing Military Press - floor 2	45/45	45/45
      Lat Pull-down - #76 - floor 2	90/100	100/120
      Leg Press - Nautilus #1 -	185/200	185/200
      Back Extension - Nautilus #?? - setting 3 8	90/95	90/95
      Hip Adduction - Nautilus #45 - setting 3	30	50/55
      Hip Abduction - Nautilus #46 - setting 6/8	30	50/55

       

   3. Cardio-weightbearing activity (10 minutes) - treadmill.  Could be walking, stepping, uphill walking, weighted walking, walk/jog circuit, or walk/jog interval treadmill circuits.
       

   4. Small muscle exercises (5 minutes) - none.  Could be theraband, physioball, and abdominal exercises.
       

   5. Cool-down/stretching and balance (2-5 minutes)

      1. Neck isometrics - Front, Back, Left, Right Side near Forehead, Left, Right Side above Ear. Hold each 30 seconds.

      2. Wrist curls - 25lb, 12 reps, 1 set.  Reverse wrist curls - 15lb, 12 reps, 1 set.  On alternate days.

      3. Neck, Upper Back, and Shoulder Stretch - Stand with knees straight, but not locked.  Clasp hands in front, rotate hands so that palms face floor.  Raise arms (with elbows straight) to chest height.  Press arms away from your body and feel stretch in neck, upper back, and shoulders.  Hold for 30 seconds.  Don't curve or arch back.

      4. Chest and Arm Stretch - from CDC Growing Stronger - Stand, clasp hands behind back, retract shoulders, raise arms, hold 30 seconds.

      5. Hamstring/calf Stretch - Stand, bend forward at hip, keeping legs straight without locking knees.  Rest hands on chair (or table), elbows slightly bent.  Should feel pull in back of upper and lower legs.  Hold 30 seconds.  If easy, bend elbows more, or rest forearms on chair.

      6. Quadriceps Stretch - Stand, hold support with left hand.  Bend right leg back and grab right ankle with right hand until thigh is perpendicular to the floor.  Hold 30 seconds.  Repeat with other leg.  Don't lock supporting knee.
          

2. Program at Home - once a week

   1. Warm-up

      1. Walk 10 minutes, or

      2. Step ups, lunges

   2. Training

      Contracting - breathe out	Pat
      Seated row with short bar*	22/33/44
      Regular dead lift with short bar*	22/33/44
      Calf raise with 2x4, handlebar (low as possible)	33/44
      Stiff legged dead lift with short bar*
      Half squat with handle bar**	11/22/33
      Seated military press (3 holes visible)	11/22

      * Extension bar in bottom hole, 1 extension bar hole visible.

      ** Extension bar in bottom hole, 5 extension bar holes visible.
       

   3. Cool-down

      1. Neck, Upper Back, and Shoulder Stretch

      2. Chest and Arm Stretch - from CDC Growing Stronger - hands in front
      3. Hamstring/calf Stretch - hands in back
      4. Quadriceps Stretch

      5. Aligning lower back, neck, or shoulders & chest
          

3. Jumps - twice a day, 5 days a week

   1. Types of Jumps

      1. Vertical

         1. Stand, jump straight up, bend knees, land on front of feet.  Do 1 set of 10 jumps.  Pause 30 seconds, do another set of 10 jumps.

      2. Forward/backward

         1. Stand, jump forward, bend knees, land on front of feet.  Do 1 set of 10 jumps.  Pause 30 seconds, do another set of 10 jumps, jumping backward.

      3. Sideward

         1. Stand, jump to your left side, bend knees, land on front of feet.  Do 1 set of 10 jumps.  Pause 30 seconds, do another set of 10 jumps, jumping to your right side.

      4. Left Diagonal

         1. Stand, jump forward and to your left side, making a 45° angle.  Bend knees, land on front of feet.  Do 1 set of 10 jumps.  Pause 30 seconds, do another set of 10 jumps, jumping backward and to your right side.

      5. Right Diagonal

         1. Similar to Left Diagonal jump, but interchange left and right.
             

   2. Intensity - may be increased by progressing through:

      1. Wearing athletic shoes, stocking feet, then bare feet.

      2. Carpeted floor, bare wood floor, then concrete floor

      3. Swinging arms to jump higher

      4. Landing on flat foot, with knees bent.
          

   3. Number of Sessions and Sets

      1. Do two sessions per day, spaced by 8 hours (based on animal studies referenced in the
         American College of Sports Medicine - www.acsm.org Position Stand on "Physical Activity and Bone Health".  See www.patlyons.com/links/Osteoporosis.htm)

      2. In each session, do two sets of 10 repetitions, spaced by 30-60 seconds.

                       (This page was last edited on July 09, 2010 .)