Safe Resistance Exercise

[HappyGranny55]

Locating a reputable trainer, coach or PT who is well-versed in osteoporosis is proving difficult. I have had two professionals give me exercises that contradict advice I have found online and in books, particularly regarding the spine. I prefer to work with someone in person to make sure I am moving safely, but I am motivated enough to rely on videos or create my own routine. I don’t mind spending money on a good comprehensive program. Have any of you found a helpful one-stop resource? Anyone use Samuelson;s Osteoprofitness or Martin’s Melioguide or anyone else who is accessible online?

[Fruitandnutcase]

I am incredibly lucky to have a wonderful Pilates teacher who is also a physical therapist who is very experienced in working with people with osteoporosis

I also love Margaret Martin’s books and videos. She always seems to me to be full of really sound advice and I feel very confident using her materials. I have (and use) her Exercise for Better Bones book, there is a chapter that gives examples of what exercises not to do as well as those to do. I’ve also got a couple of exercise downloads for when the weather is nasty and I can’t get out for my daily walk.

Her YouTube channel youtube.com/c/melioguide has lots of interesting videos and her exercise book

[yogalibrarian]

Congratulations on wanting to add exercise to your bone health plan and for wanting to do it safely.

I love Margaret Martin. Although I have a couple of minor quibbles with a couple of her recommendations, I think her approach is solid and safe.

Another option is to consult the list of certified BoneFit instructors. The Bone Health and Osteoporosis Foundation (formerly the National Osteoporosis Foundation) partnered with Osteoporosis Canada to bring the instructor training to the US. There is a directory on the BHOF website. bonehealthandosteoporosis.o... (Use the directory on the BHOF website not the OC website for US instructors.)

BoneFit is related to the Too Fit to Fracture program from Osteoporosis Canada. It's an excellent program that includes resistance training. Here's the link to the exercise manual. bonefit.ca/resources/tftf/

In many local communities in the US, SeniorCorps/RSVP (Retired Senior Volunteer Program) manages the RSVP Bone Builders program — an osteoporosis exercise program led by trained community members (lay leaders). The program focuses on a narrow set of exercises that leaders are trained (and certified) to teach safely.

Bone Builders is based on work that Miriam Nelson at Tufts University did for the CDC.

I prefer to use programs developed and accredited by nonprofit organizations rather the created by some exercise entrepreneur. I feel more confident about the evidence base for the programs and their continued oversight.

I'm not familiar with OsteoProfitness so I checked the website. My 1st red flag is that I can't find credentials for the founder/instructor. The second concern is the price. (I also think the choice of the name is unfortunate. As a former proofreader/editor I keep seeing Profit rather than ProFit...)

I have info on a couple more programs I like filed somewhere in my office. When I find it I will add to this thread.