Beating Osteoporosis

At Summit, we've developed a specialized program designed to help older adults maintain and improve their bone mineral density, while also building strength, endurance, and balance. This program is particularly beneficial for individuals diagnosed with osteoporosis or osteopenia, but it’s also open to those looking to preventively strengthen their bones. We invite you to learn more about the science behind our programming, why it works, and what the program entails.

The Research:

Our program is grounded in the findings of the LIFTMOR trial, a randomized controlled study published in 2017. The trial demonstrated significant improvements in bone mineral density, including reversing bone loss and promoting bone gain, over the course of 8 months with resistance training just 2 times per week. Participants, all post-menopausal women aged 58 and older, experienced an average improvement of 35-40% in back strength and 45-50% in leg strength, with no significant adverse events apart from one mild muscle strain. The study proved that lifting heavy (90% of your maximum) is not only safe for older adults with osteoporosis but highly effective in combating bone loss and enhancing muscle strength.

Going Beyond LIFTMOR:

At Summit, we take the principles of LIFTMOR even further by incorporating daily bone-loading impact exercises into our clients' programs. This is based on research showing that optimal bone loading stimulates osteoblasts (bone-building cells). By incorporating strategic rest periods between daily bone loading interventions, we harness the sensitivity (and desensitization periods) of osteoblasts, ensuring that your bones are optimally stimulated for growth throughout each day of the week.

The Program:

Each program is individually tailored to your specific needs, taking into account your medical history, T-scores, activity level, strength, previous exercise experience, and goals. We design a progressive plan that builds strength through full-body, weight-bearing exercises, bone-loading movements, and a cardiovascular component to support your overall health. Core movements from the LIFTMOR trial, such as squats, deadlifts, jumping pull-ups, and overhead presses, form the backbone of our strength training. We also incorporate exercises to improve core strength and balance.

Frequency: Some people see us 2x/week for training. Some people see us 1x/month (and perform their program at home between visits.) Your frequency depends on your exercise history, your goals, your schedule, your ability to carry out your programming independently, and so many other factors. Regardless, we’re here to help you however we can.

Don’t worry if you’re new to these exercises—many of our clients in the osteoporosis program have little to no experience with weight lifting. We start at your level and progressively increase intensity, with personalized instruction to ensure proper form and safety.

The Takeaway:

Bone-loading exercises can help you maintain or even improve your bone density, moving you from osteopenia to “normal” bone density, or from osteoporosis to osteopenia. No matter your starting point, improvement is possible. We are passionate about helping older adults improve their bone health and overall well-being, and we’d love the opportunity to help you reach your goals!

Rates:

1 on 1 Training for 55 minutes: $115/session

2 on 1 Training for 55 minutes: $65/session per person (bring a friend and improve together!)

A note on insurance: Generally speaking, if you have had a recent fracture, insurance will cover physical therapy care for limited period of time to help regain mobility and decrease pain associated with that fracture. For training specifically for improving bone mineral density (without any recent fracture) insurance, unfortunately, does not cover care for osteoporosis.