Can I exercise along with the program if I have osteoporosis?
Yes, however, we recommend that you check with your physician first, especially if you have had a recent fracture.
Should I jump if I have osteoporosis in my hips?
Three women who began our program in 1994 had osteoporosis in their hips (as measured from a bone scan). Six years later, two of them had improved BMD (bone mineral density) and no longer have osteoporosis. The other has not lost BMD and thus has halted bone loss at her hip. Jumping, as defined in this program, is a safe activity for women with osteoporosis.
You should not jump until you have been performing the resistance exercises for at least 3 months or if your doctor tells you it is not safe.
Why is jumping a part of this program?
Jumping is included in this program because there is convincing evidence that it loads the hips in such a way that they respond by building or maintaining BMD.
Athletes, such as gymnasts, have BMD values that are over 35% higher than average. This is largely because they land on both feet quickly with very high forces.
The jumps in Better Bones & Balance® are similar to those from gymnastics in the “style” of landing, but are safe because the forces at the ground are much lower than those experienced by a gymnast.
When should I start jumping?
After at least 3 months of participation in the program (Program Exercises 1-5b). After this time, the strength and stability in your hip, knee and ankle joints should be sufficient to allow jumps without pain or risk of injury.
Do I need a weighted vest to start the program?
You will gain strength and muscle endurance by increasing the number of sets and repetitions as you move from beginner to intermediate and finally to advanced levels.
We have included progressions for those who have a weighted vest and those who do not have a weighted vest. Refer to those progressions to find the appropriate amount of exercise for your level of fitness.