BUILDING BONES PROGRAM
THE BUILDING BONES PROGRAM
Building Bones classes are designed to help those who are at risk of suffering from Osteoporosis or are already affected by it. The exercise and education classes cover all areas of Osteoporosis care.
OSTEOPOROSIS is described as a condition where the bones become weak and brittle.
New bone creation doesn't keep up with old bone removal. Regular exercise reduces the rate of bone loss and conserves bone tissue, lowering the risk of fractures.
Who can participate in the Building Bones classes?
It is open to both men and women who want to prevent or treat the effects of Osteoporosis.
Because of the success of the Building Bones Program, we have become an endorsed provider of Osteoporosis treatment and prevention by the Arthritis Foundation of Western Australia.
What should I bring to the classes?
Comfortable shoes for exercising in (eg. sand-shoes/sneakers)
Loose fitting and comfortable clothing
Water bottle (especially during summer)
Benefits of the program
Exercise is one of the key methods for maintaining strong and healthy bones. Some forms of exercise are more effective than others, so participants are guided through the most appropriate types of exercises and are taught correct techniques. Individuals can have exercise programs tailored to their condition.
The educational component covers a variety of topics and includes the role of resistance training in improving bone strength and mass, appropriate nutrition, calcium intake, the role of hormones and HRT, fall prevention and achieving improved balance, mobility and posture.
Other benefits also come from building friendships. The program can provide mutual support and encouragement, as they understand what it is like living with Osteoporosis. On site, we have the Nourish cafe - where class mates often enjoy a cup of tea or coffee and chat after the class.
The program is run by our Exercise Physiologists who have experience in injury prevention and who are keen to see you get the most out of the program.
Click here to download the payment form for Building Bones.
What our clients say about us...
"I've been a member of Trench Gym for over 25yrs and going to circuit classes taught by exercise physiologists. I recently had total knee replacement of both my knees at the same time. My knees had deteriorated because of years of running on maligned knee caps and arthritis. Both knees done together are only done by most surgeons if the patient is deemed to be fit enough to cope with the surgery.
Having spent years with Trench Gym I had a pretty good understanding of what muscles I needed to develop before surgery. Six months before surgery I put in a serious effort into developing strength and stability by attending the "Building Bones" classes 3 times a week. The trainers at the gym knew what I needed to focus on pre-op.
Once out of hospital I walked up two flights of stairs to my bedroom first day out.
The physio who came to my house when I was out of hospital said I was too advanced to be seen at home. So week 2 we met at Trench gym to go over my rehab exercises. Being able to get on a stationary bike everyday at the gym was a great help. To my delight all the exercises the physio set for me are what we do in an exercise class at Trench anyway. So week 3 post op I returned to the circuit classes.
My surgeon thought my great recovery was from having an amazing physio. I told him it was my prehab and rehab at the gym.
I've never sustained any injury from the classes in all the years I've been at Trench due to the close supervision of the sports physiologists.
An added bonus of going to TrenchGym all these years is the life long friends I have made."
Double Knee Replacement
Healthy Bones Tips
Calcium and vitamin D are two key elements in building and maintaining strong bones.
The amount of calcium contained in different foods varies, so choosing foods higher in calcium is important.
Dairy is a great source of calcium and also a good source of protein and other nutrients important for your bones. 3 serves of dairy a day will provide you with your recommended dietary intake of calcium.
Other great sources of calcium include:
Tofu (calcium set)
Soy beans (boiled)
Vitamin D is essential for bones as it helps with the absorption of calcium from foods, however foods in general provide little vitamin D.