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Get Stronger Bones: 3 Workouts For OsteoporosisReview - Get Stronger Bones: 3 Workouts For Osteoporosis
DVD
by Suzanne Andrews
Bayview Entertainment, 2016
Review by
Aug 2nd 2016 (Volume 20, Issue 31)

 

This DVD is intended to provide safe workouts for those who have osteoporosis.  In addition to the three routines that it offers, the Main Menu links to a brief (2 ½ minutes) slide show providing some workout tips for exercising with osteoporosis, including choosing the correct fitness level and avoiding both rushing and jumping.

Instructor Suzanne Andrews leads all three workouts on the DVD via voiceover instruction.  She shows the "advanced" version of the exercises, and she is accompanied by two background exercisers, one offering some modifications via using a chair for balance (Alina or Helen) and the second providing a fully modified version of the workout while seated in a chair (Glenn).  The soundtrack for all three workouts is jazz-type Muzak.  I have provided additional details on each individual routine below.

OSTEOPOROSIS WALKING WORKOUT

This 25-minute routine is filmed outdoors in Port Orange, Florida.  Andrews uses optional hand and ankle weights throughout the workout.  It is somewhat of an interval style—i.e., the "walking" or marching intervals alternate with slower, more strength-focused exercises such as walking lunges.  Andrews includes somewhat unique moves such as a tiptoe walk, a crab walk, and a Frankenstein walk.  The workout includes with a nice 4-minute stretch.

OSTEOPOROSIS BALANCE WORKOUT

This routine is again set outdoors in Port Orange.  Although designed to address balance, it includes some exercises that are more strength-based.  Andrews begins again using both hand and ankle weights.  After a marching warm-up, she does a series that includes lifting onto the toes, squats, and calf stretches.  Oddly, this same exact sequence is repeated at the end of the workout without the weights.  In-between, other moves include knee touches, leg lifts, and tightrope walking.  This routine clocks in at about 24 minutes, and then there is a 3-minute segment featuring Andrews with Dr. Helen Troncoso (one of the modifiers in the workout), who provides "At Home Balance Test" information.

OSTEOPOROSIS BACK STRENGTH AND STRETCH

This routine is filmed indoors, at the Waldorf Astoria in Boca Raton, Florida.  Andrews again starts with a short walking warm-up, again wearing ankle weights.  A series of unweighted exercises follows, including moves such as shoulder rotations, neck stretch, and mild standing backbend.  Andrews then performs more traditional strength moves with the hand weights.  The exercises targeted both lower and upper body (e.g., squats, upright rows) and did not seem to focus exclusively on the back.  The 3 ½ minute final stretch consisted solely of alternating breathing with shoulder hugs, bringing in the total workout time at just under 24 minutes, after which Dr. Heather Metchick provides information on calcium.

        These three workouts—which move quite slowly—certainly would be appropriate for those with osteoporosis.  In addition, those with limited mobility issues will likely appreciate the addition of a chair-only modifier for all three routines.  Yet in her focus on osteoporosis, Andrews fails to note that holding weights in the hands while walking/placing weights around the ankles can place undue pressure on the joints, so this DVD may not be appropriate for anyone with joint issues.  Finally, I found Andrews' notes of encouragement (e.g., "You can do it!" and "We put the FUN in functional fitness!") to be a bit over-the-top, and others might as well.  Still, if you have osteoporosis, are limited in your mobility, are just starting out with exercising, and/or have other limitations that make you need of a slower, gentler approach, the workouts on this DVD may be a good fit for you.

 

© 2016 Beth Cholette

 

Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.


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