It can be frightening to learn you have osteoporosis or low bone density. You might mistakenly think exercise will cause you to fall and break your bones. Research shows that exercise helps to build your muscles, improve mobility and balance and reduces your risk of falls and fractures.

Osteofit has been designed specifically for people with osteoporosis and low bone density who have been inactive and are looking for an introductory exercise program.  

Osteofit is safe and gentle enough not to cause pain or injury, even if you're not used to exercise. Osteofit is safe for individuals for have had spinal or other fractures or who have broken their hip or other bones. 

Osteofit will teach you how to reduce the risk of future fractures and the exercises will strengthen the muscles that support the spine and hip.

Osteofit classes offer a combination of exercise and education in a supportive group environment. Each one-hour class has a low participant-to-instructor ratio and is led by a certified Osteofit instructor.

Education

Each Level 1 class contains an education and information sharing session. Instructors provide the latest information on osteoporosis, falls prevention, nutrition and healthy living.

Exercise

Osteofit exercises have been chosen by clinical specialists in the former Osteoporosis program for their effectiveness in reducing the risk of falls, decreasing the rate of bone loss, strengthening muscles and improving posture. The exercise portion of an Osteofit class includes:

• warm-up exercises
• functional movement
• agility activities
• resistance training
• stretches
• relaxation

Participants work at their own level in each class.

Exercises can be done seated, standing, or on a mat. Some exercises may involve the use of weights or resistance bands. The low instructor-to-participant ratio ensures each participant receives personal attention and assistance throughout the class.

What to Wear & Bring to Class

Loose-fitting clothing that is not restrictive and comfortable to move around in is best. Your shoes should be sturdy lace-up style with wide soles for good balance. Street shoes are generally not appropriate. 

You do not need to bring anything to class but it is a good idea to bring a bottle of water and a towel for laying on the mat during mat exercises.

Osteofit class levels

Osteofit classes offer two levels of participation:

• Osteofit Level 1: Introduction to Osteofit exercises
• Osteofit Level 2: Osteofit ongoing exercise program.

Osteofit Level 1

Osteofit Level 1 is a one-hour class offered twice per week for a minimum of 6 weeks or 12 sessions. Level 1 focuses on introducing participants to exercise with particular attention to proper technique and spine stability through safe and simple movements to improve strength, posture, balance and agility.

Osteofit Level 2

Osteofit Level 2 is the ongoing exercise and education program for graduates of Osteofit Level 1. Osteofit Level 2 is a one-hour class offered twice weekly for a minimum of 6 weeks or 12 sessions. This is a slightly more challenging exercise program to build on the strength, posture, agility and balance developed in Level 1.

Note: for those who would prefer a gentler introduction to exercise or for those with balance and mobility impairments and are not yet ready to attend a community based exercise program, the Get Up & Go! program might be best suited to you.

Get Up & Go! is a collaboration between BC Women's Osteofit and Fraser Health Falls and Injury Prevention. It provides an entry level exercise program for seniors at high risk for falls, for those with balance and mobility impairments, those using mobility aids (canes, walkers and wheelchairs). It is a safe exercise program designed to improve strength, balance and coordination as well as functional ability, independence and quality of life. Contact Fraser Health or telephone 604- 587-7866 for a list of classes and for more information. Get Up & Go! is taught by registered Osteofit instructors.

Advancing Beyond Osteofit

After participating in Osteofit Level 2, some participants feel confident to move on to a more challenging exercise program. Your Osteofit instructor will be able to recommend suitable fitness programs for your age and fitness level.

Osteofit instructors receive specialized training and are certified by BC Women's Hospital &+ Health Centre. Instructors have access to BC Women's clinical team of physicians, nurse clinician, physiotherapist and dietitians who provide on-going support to the program.

Osteofit instructors are required to maintain a high level of competency and re-certification is required every three years. Instructors participate regularly in professional development workshops to maintain their Osteofit certification and to stay current on the latest information about osteoporosis and exercise.

Osteoporosis is a disease characterized by low bone mass and decreased bone strength. This causes bones to be fragile and at risk of fracture, especially the hip, spine and wrist bones. Osteoporosis is often called "the silent thief" because bone loss occurs without symptoms. About 1 in 3 women, and 1 in 5 men aged over 50 will suffer an osteoporotic fracture. Visit the Osteoporosis Canada for more information.

Osteofit is an evidence-based program that is regularly evaluated and updated by researchers and clinicians from BC Women's. We also regularly collect data on program participation, reasons for participation, and whether objectives are being realized. This information translates to direct improvements to the program.