OSSG Osteoporosis Sydney Support Group

Education Course and Exercise Classes

Who can benefit?

  • The course is designed for men and women who have osteoporosis, mild or severe and for those at risk of developing the disease.
  • Any age person or level of fitness is welcome. We can accomodate extremely fit people who exercise every day or those dependant on walking aids.
  • The age group of the participants is currently 40 - 85 years, some being moderately disabled, while others have other illnesses as well.

What are the requirements?

  • All participants are expected to fill in a form indicating problems, difficulties and level of fitness.
  • Application forms must be signed by a doctor giving permission to exercise.
  • All participants must be a member of the OSSG before participating in any activities offered by the group.

Aims of the education course

  • To provide an understanding of osteoporosis and answer individual questions.
  • To emphasise the importance of regular exercise.
  • To assist the participants develop individualised homebased exercise regimes. Risks and precautions are highlighted.
  • To educate members about postural awareness.
  • To provide a back care program
  • To provide knowledge about good nutrition and calcium intake.
  • To provide a practical guide to pain management.
  • To provide physical, emotional and psychological support.
  • To share experiences.

About the exercise classes

  • The classes are held in a spacious, air conditioned room.
  • Members must have completed the course before joining the exercise classes thus ensuring that they are aware of the benefits, risks and special precautions realted to each individual case.
  • Classes are ongoing throughout the year.
  • The classes last for 1 hour and are backed by music.
  • Water is provided throughout the class.
  • Tea and Coffee are available after the class to encourage social interaction.

Class Structure

  • Warm up - beginning with movement of major muscle groups
  • Weight bearing Aerobic - including balance and coordination
  • Cool Down
  • Strengthening - all muscle groups
  • Stretching
  • Relaxation

Specific precautions emphasised
  • No exercises involving bending, twisting, lifting, jolting or risk of falling

Recommendations for home
  • Walking 3-5 times per week, for between 35 and 60 minutes.
  • Include specific strengthening, balance and stretching exercises twice a week.