{"id":3514,"date":"2021-10-20T05:29:45","date_gmt":"2021-10-20T05:29:45","guid":{"rendered":"https:\/\/www.a8h.com.au\/content\/?post_type=protocols&p=3514"},"modified":"2021-10-20T07:20:29","modified_gmt":"2021-10-20T07:20:29","slug":"special-access-osteoporosis-exercises","status":"publish","type":"protocols","link":"https:\/\/www.a8h.com.au\/content\/protocols\/special-access-osteoporosis-exercises\/","title":{"rendered":"Special Access Osteoporosis Exercises & Management"},"content":{"rendered":"

[vc_row][vc_column width=”1\/2″][vc_single_image image=”3403″ alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]Osteoporosis of all bones<\/span><\/p>\n

It is important know that Osteoporosis affects all bones but some to a greater extent than others. In this spine there is a risk of crush fractures of the vertebrae and of great danger is a fracture of the hip. This is something you want to avoid at all costs. Doing exercise in isolation to diet makes no sense as bones are made of many minerals. Around 65% of Magnesium is found in bone and around 50% of bone is made up of protein and other important compounds are phosphorus, boron, sodium, copper. So bone is not just calcium the go-to for osteoporosis management in medical practice.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”3518″ alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]Load bearing along the whole spine is needed<\/span><\/p>\n

Axial loading of the whole spine is vital. The exercises below will show you how you can load the whole spine from your neck (cervical spine) down through your thoracic and lumbar spine and then to the hips and lower limbs, ankles and feet. Always start with a light load and do as much as you can.<\/p>\n

Seeking the help of an Exercise Physiologist<\/span><\/strong> can be helpful, and this is advised.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”3529″ img_size=”medium” alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]Weighted Vest — Walking, Jogging, Gardening, Housework<\/span><\/p>\n

Anyone can purchase a weighted vest inexpensively online. It is advised that you get a weighted vest that can be adjusted. You can use this in the following way, starting with a light weight and doing what you can within your capability:<\/p>\n

1. Housework or Gardening<\/strong><\/span>: Start by wearing the vest when you do housework or gardening
\n2. Walking:<\/span> <\/strong>Go for a walk with this weighted vest on. This vest will provide significant axial loading from your thoracic spine to your feet
\n3. Home Exercises:<\/strong><\/span> Keep the vest on when you do exercises at home, e.g. when you are doing a Kettlebell Squat as shown below, to add even more loading
\n4. Jumps:<\/strong><\/span> Jumping is great for your bones to build strength. Try jumping with a weighted vest on.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”3535″ img_size=”medium” alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]Farmer’s Walk\u00a0<\/span><\/p>\n

This exercise is relatively easy as well. Named after farmer’s who would carry a\"\" pail of milk or water in each hand heading back to the house.<\/p>\n

You can carry a dumbbell, weight but a kettlebell is easier because of the hand grip.<\/p>\n

You can do this in the following way:<\/p>\n

    \n
  1. Walk around the house or backyard<\/li>\n
  2. Go for a short walk with the kettlebells and stop as often as you need to<\/li>\n<\/ol>\n

    [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”3525″ img_size=”medium” alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]Kettlebell Squat<\/span><\/p>\n

    This exercise is relatively easy as long as your balance is good enough. There are light kettlebell’s you can purchase in places like KMart. Start with a light weight, but like all resistance training, we want you to build up the load not only for your muscles, tendons, ligaments but for your bones as well. So try to increase the weight over time gradually.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”3539″ img_size=”medium” alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]Skipping\u00a0<\/span><\/p>\n

    That slight jarring effect induced by jumping or skipping triggers bone growth. Once again, skipping involves some level of skill and balance. It is a matter of doing exercises that are fun for you and within your capabilities.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][\/vc_column][\/vc_row][vc_row][vc_column]

    \n\t
    \n\t\t
    \n\t\t\t\n\n\n\n\n\n\n
    \"\"\u00a0<\/span><\/span><\/span><\/strong>
    \nAnti-Inflammatory Compounds Opposite\u00a0<\/span><\/span><\/span><\/strong><\/td>\n    		\n

    Magnesium Big-4 Combo\u00a0<\/strong><\/span><\/p>\n

    View the 4 forms of Magnesium in this popup button<\/p>\n

    \"\"<\/a><\/p>\n

    \"\"Magnesium should be taken at night as it can make people sleepy - not a bad thing for people who find it hard to go to sleep<\/p>\n

    Magnesium can lower blood pressure so start off with a low dose like one at night then two at night<\/p>\n<\/td>\n<\/tr>\n

    \n

    DHA + Choline\u00a0<\/span><\/strong><\/span><\/p>\n

    Inflammation is a driver of Insulin Resistance and Diabetes. This needs to be addressed by DHA, EPA and Choline. Please order an Omega-3 Index to take the guesswork out of this.<\/span><\/p>\n

    DHA + EPA are vital to producing RESOLVINS<\/strong> that as the name suggests, resolve inflammatory processes intrinsically involved in many disease states. Maximum 2 Capsules BD<\/p>\n<\/td>\n<\/tr>\n

    \n

    Extra DHA and EPA - EFA Essentials<\/strong><\/span><\/p>\n

    Provide enough Omega-3's to levels of 4 - 5 gram daily for 4 - 6 months then recheck the Omega-3 Index to see if tissues levels are optimal. The client can then go onto a maintenance dose and this saves money<\/p>\n

    \"\"<\/strong><\/span><\/a><\/td>\n<\/tr>\n

    N-Acetyl Cysteine<\/strong><\/span><\/p>\n

    That many chronic diseases including insulin resistance have an increased need for antioxidants is undeniable. Disease processes produce far more demand for nutrient resources for repair processes and a Western Diet is pathetically low in many micronutrients. Cysteine will need to be constantly replenished to meet the demands of Glutathione and low intracellular Glutathione levels have been established in Diabetics 17<\/sup>.<\/p>\n

    Oral NAC effectively boosts intracellular Glutathione levels to fight oxidative stress and dampen inflammatory processes<\/p>\n

    \"\"<\/span><\/strong><\/span><\/a><\/p>\n<\/td>\n<\/tr>\n

    Opti-D3 + K2<\/span><\/strong><\/span><\/p>\n

    Vitamin-D has proven anti-inflammatory modulation effects\u00a0<\/span><\/p>\n

    Both Vitamin-D 21 <\/sup>and Vitamin-K 48 <\/sup>are strongly associated with insulin sensitivity with a new mechanism shown for Vitamin-K2 to improve mitochondrial function and utilization of glucose for energy production through SIRT1 signalling.<\/p>\n

    \"\"<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>

    <\/div><\/div><\/div><\/div><\/div>
    \n\t
    \n\t\t
    \n\t\t\t

    Choose one of the following for your client based on their clinical history\u00a0<\/span><\/strong><\/span><\/p>\n\n\n\n\n\n\n\n\n
    Supporting<\/strong><\/span> Supplements<\/p>\n

    MICRONUTRIENTS ARE CRITICAL FOR CELLULAR AND MOLECULAR REACTIONS\u00a0<\/strong><\/span><\/p>\n

    CHOOSE ONE BASED ON YOUR CLIENTS NEEDS<\/span><\/strong><\/p>\n

    \"\"<\/td>\n<\/tr>\n

    \u00a0<\/span><\/td>\n\n

    GenoMULTI-ACTIVE-B<\/span><\/strong><\/span><\/span><\/p>\n

    First Choice For:\u00a0<\/span><\/strong><\/p>\n

      \n
    1. \n
        \n
      1. Energy\u00a0<\/span><\/li>\n
      2. Thyroid Disorders\u00a0<\/span><\/li>\n
      3. Low Iodine Levels (130 mcg Potassium Iodide + 175 mg Selenium Selenate)\u00a0<\/span><\/li>\n
      4. Neurodegenerative disease states<\/span><\/li>\n
      5. Vascular calcification\u00a0<\/span><\/li>\n
      6. Bone disease (Contains Vitamin-K2 (the active MK7 component)\u00a0<\/span><\/li>\n
      7. Nicotinamide - 100 mg (for NAD+\u00a0<\/sup>generation)<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

        Numerous benefits of this choice from Vitamin-K2 (MK7)<\/span> not found in many preparations to Choline<\/span> protective against fatty liver and alcohol liver toxicity to Mixed Vitamin-E Tocopherols<\/span>, Mixed Citrus Bioflavonoid<\/span>s that have Lutein<\/span> for eye health to Resveratrol<\/span>. This formulation also has 130 mcg of Potassium Iodide and Selenium for Thyroid health including biologically active Vitamin-B forms and critical Mineral Chelates<\/span>.<\/p>\n

        Has iron<\/span><\/strong> - thus avoid in anyone with HFE Haemochromatosis genes but this formulation is suitable for most people<\/p>\n

        Use for those who want<\/span> - Energy, neuroprotection, to decrease homocysteine and to protect the bones, a health methylation system, a healthy stress response<\/p>\n

         <\/td>\n<\/tr>\n

    \u00a0<\/span><\/td>\n\n

    BioTress\u00a0<\/span><\/strong><\/span><\/span><\/p>\n

    First Choice For:\u00a0<\/span><\/strong><\/p>\n

      \n
    1. \n
        \n
      1. GIT Disorders - Higher Vitamin-A than most and Vitamin-A is vital for mucosal immunity<\/span><\/li>\n
      2. Lung disorders (the Vitamin-A level)\u00a0<\/span><\/li>\n
      3. Ear and Sinusitis problems - Vitamin-A assisting with mucosal immunity\u00a0<\/span><\/li>\n
      4. Urological disorders - Urethra, Bladder - once again the mucosal immunity strengthened by Vitamin-A<\/span><\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

        Does not contain Iron\u00a0<\/span><\/strong><\/p>\n

        \u00a0<\/span><\/strong><\/span><\/span><\/p>\n<\/td>\n<\/tr>\n

    Micronutrient Sufficiency\u00a0<\/span><\/p>\n

    \"\"<\/td>\n

    		\n

    Opti Vital - Multivitamin with Nicotinic Acid<\/span>
    \n<\/strong><\/span><\/span><\/p>\n

    First Choice for:\u00a0<\/span><\/p>\n

      \n
    1. \n
        \n
      1. Anyone with raised lipids\u00a0<\/span><\/li>\n
      2. Anyone with heart\u00a0 disease\u00a0<\/span><\/li>\n
      3. Anyone with vascular disease\u00a0<\/span><\/li>\n
      4. Anyone with raised PSA (Contains Boron<\/strong> <\/span>a Serine Protease inhibitor thus lowering PSA) and also contains Lycopene<\/span><\/li>\n
      5. Anyone with macular concerns - contains Lutein\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

        Choose this Multi-V for anyone with a risk of Cardiovascular disease i.e., high lipids or prediabetes or diabetes\u00a0<\/strong><\/span><\/span><\/p>\n

        Contains low-dose iron<\/span><\/strong><\/p>\n

        Nicotinic Acid (not Nicotinamide) supports improved blood lipid profiles<\/p>\n

        There is a two-fold increased risk of cardiovascular disease in insulin resistant states 15<\/sup>. Stroke is a common cause of morbidity and mortality in diabetes<\/p>\n

        Using a Multivitamin that is designed with cardiovascular disease in mind is prudent to meet the extra micronutrient demands for cellular biochemistry, repair processes and metabolism<\/p>\n<\/td>\n<\/tr>\n

    \n

    Natal Care (Pre-Pregnancy, Pregnancy and After Birth)<\/span><\/strong><\/span><\/span><\/p>\n

    Choose this Multi-V for anyone with thyroid issues as it has thyroid support levels of iodine and selenium\u00a0<\/strong><\/span><\/span><\/p>\n

    This is usually suggested for anyone who is of childbearing age for both partners but is a generally good Multivitamin & Mineral formulation for anyone\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

    \n

    \u00a0<\/span><\/strong><\/span><\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Osteoporosis can be a worrying diagnosis. However with the right diet, supplements and exercise this can be reversed if you are diligent enough. Doctors always jump to drugs and more drugs and ignore all the diet-lifestyle issues (and hormonal) that resulted in Osteoporosis in the first place. What follows is a comprehensive management plan for anyone given a diagnosis of Osteoporosis<\/p>\n","protected":false},"featured_media":0,"template":"","protocol_cat":[142],"class_list":["post-3514","protocols","type-protocols","status-publish","hentry","protocol_cat-special-access-exercise"],"acf":[],"yoast_head":"\nSpecial Access Osteoporosis Exercises & Management | Activ8Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.a8h.com.au\/content\/protocols\/special-access-osteoporosis-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Special Access Osteoporosis Exercises & Management | Activ8Health\" \/>\n<meta property=\"og:description\" content=\"Osteoporosis can be a worrying diagnosis. However with the right diet, supplements and exercise this can be reversed if you are diligent enough. Doctors always jump to drugs and more drugs and ignore all the diet-lifestyle issues (and hormonal) that resulted in Osteoporosis in the first place. What follows is a comprehensive management plan for anyone given a diagnosis of Osteoporosis\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.a8h.com.au\/content\/protocols\/special-access-osteoporosis-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Activ8Health\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/a8h.com.au\/\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-20T07:20:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/kettlebells-exercise-5cmHt.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" 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