Osteoporosis Personal Trainer – Specialist for Osteoporosis London, UK

Are you struggling with osteoporosis and unsure how to safely and effectively exercise?

Discover how a personal trainer with specialized expertise in osteoporosis can help you build strength and improve your bone health.

UK’s #1 Personal Trainer for Osteoporosis

Did you know that your bones give your body its shape,

allow you to stand tall and move around

and also protect the vital organs inside your chest and pelvis?

But…

Did you know that your bones do more than just that?

For instance, your bones secrete osteocalcin, an important hormone that helps regulate your blood sugar and energy expenditure.

But did you know that your osteocalcin levels also influence male fertility and cognitive functions? [1]

And although bones are hard and strong, as many as 8.9 million fractures occur because of fragile bones all over the globe. [2]

With around 35% of these fractures occurring in Europe only! [2]

Now… it is time to wonder…

Are your bones strong enough?

And more importantly…

How do you prevent bones breaking?

Or what are the tried and tested successful strategies to help your fragile bones get strong again?

Osteoporosis: A Disease or A Condition?

For long, there has been an ongoing debate regarding whether osteoporosis (bone fragility) is a disease or a condition.

Many scientists and medical professionals believe that osteoporosis is a disease; and they have come up with different approaches and protocols on how osteoporosis is treated.

On the other hand, some scientists believe that osteoporosis is a condition that occurs as a part of the aging process, a result of poor lifestyle or a bad diet.

And they believe that reversing the cause of the problem will resolve osteoporosis right away.

Well, because both opinions provide strong evidence, you may get confused on which to believe.

But, before taking sides, let’s learn more about osteoporosis, why it occurs and who is at risk for fragile bones.

Bones: Strong vs. Fragile!

According to our NHS osteoporosis UK statistics, over 3 million people are estimated to have osteoporosis.

Research shows that there are estimated to be over 500,000 fragility fractures that occur in the UK each year. [3]

So, is osteoporosis a disability in the UK?

And why is it this common?

To understand why your bone density will decrease, you need to learn more about bone turnover.

Research shows that initially, our bones are formed of minerals (e.g., calcium, phosphorus, magnesium… etc.,). [2],[3]

You have two types of bone cells.

The builders (Osteoblasts), and the demolishers (Osteoclasts).

Normally, these cells work in balance so that your bones are renewed continuously.

A process called: “bone remodeling”. [4], [5]

When this balance is interrupted, your body does not build bones as fast as it should.

This is when your bones lose their density, become porous and fragile.

So, why does this bone imbalance happen?

And is osteoporosis hereditary?

Although genes may play a role in making your bones more likely to break,

A long list of reasons may also lie behind this imbalance.

Osteoporosis Risk Factors: Are You at Risk?

If you would like to find out how prone you are to bone fractures, you can simply go through the following, most common risk factors of osteoporosis.

Age

After the fourth decade of life, bone resorption speeds up while bone deposition (building) declines.

This results in your bone thinning, becoming porous and eventually reduction in both your bone density and quality of life.

Thus, research shows that there is an increased risk of osteoporosis with age. [6]

Gender

Although bone thinning occurs in both males and females, it speeds up in ladies during perimenopause after the age of menopause due to the faster decline of the estrogen hormone which is considered a main stimulant for calcium deposition. [6]

Poor or Unbalanced and Fast-food-based Diets

Research shows that your bone quality and bone density are affected by what you eat on a daily basis.

This is why poor food choices; nutrition imbalances and malnutrition are considered a major cause of osteoporosis.

To have healthy bones, your body requires a well-balanced diet rich in protein, calcium, Vitamin D, fruits and vegetables. [2]

Smoking and Alcohol

Research shows that smoking and alcohol consumption are some habits you need to revise if you really want healthier bones. [2]

Believe it or not, smoking and alcohol lead to:

Increased parathyroid hormone (PTH): a hormone responsible for taking calcium out of your bones and into your blood stream.
Decreased Vitamin D: Vitamin D was found to drop by 10% in heavy smokers.
Increased follicle stimulating hormone (FSH) and luteinizing hormone (LTH): leading to decreased Estrogen levels.

These three factors lead to eventually weaker bones and increase your risk of fractures. [7],[8], [9]

Lack of Physical activities

Here is interesting research [10] about three healthy men who were assessed after completely resting in bed for 30-36 weeks.

During this period, researchers monitored the amount of calcium in their urine, stool and sweat.

Surprisingly, the calcium excreted out of their bodies increased significantly until it reached its maximum amount by ONLY the seventh week of bed rest!

By the end of this study, the lost calcium constituted around 4.2% of the estimated total body calcium and this loss was gradually corrected with exercise. [10]

So?

Why lose the calcium in your bones to a cozy sofa or a warm bed?

While you can add up to your bones by simply exercising therefore, staying active and vibrant.

Medical Conditions

Because bone and calcium regulation are complex processes involving several organs and pathways, there are a countless number of medical disorders that can lead to osteoporosis.

For example:

Hormonal disturbances: e.g., Hyperthyroidism, Hyperparathyroidism and Diabetes mellitus.
Abnormal food absorption and digestion: e.g., Celiac disease, Inflammatory bowel disease
Kidney problems: e.g., chronic kidney disease
Autoimmune diseases: e.g., Systemic Lupus and multiple sclerosis.
Drugs: some medications like steroids and blood thinners can lead to decreased bone strength. [11]

Remember…

Are you living in London or UK?

Osteoporosis associated with a medical condition is referred to as secondary osteoporosis and it requires medical osteoporosis treatment UK to resolve the underlying cause before attempting to restore bone health itself.

Diagnosing osteoporosis: Between the Past and The Present

Did you know that…

Before 1994, the “weak bones” title was only given to people who had one or more of their bones broken at a relatively “unbreaking” incident?

For instance, if somebody falls from a low-height chair, and breaks their thigh bone, they have weak bones.

However, this was a subjective way to diagnose osteoporosis.

And also, the diagnosis has always been made after bones were already broken!

This is why in 1994, the WHO first established criteria to adjust how osteoporosis is diagnosed.

These research-based criteria were based on comparing one’s bone density to others of the same age, gender and ethnicity [12]

So, uptil now, the golden way to assess your bone strength is the famous DXA scan.

DXA stands for Dual-Energy X-ray Absorptiometry; it uses X-ray to assess bone mineral contents (BMC) and bone mineral density (BMD).

It is often performed to detect bone loss in the femur (thigh bone) and the spine because these bones usually show osteoporosis early signs.

If you undergo a DXA scan, your clinician will tell you your T- score, and whether it is normal compared to people of your same age and gender. Normal T-score is zero (0).

The more negative the number, the weaker your bones and the more likely they are to break.

So, if your T-score is -2.5 or less, then you have osteoporosis. [12]

While if your T-score is between -1 and -2.5, then you are diagnosed as osteopenia (bone thinning), which is the stage of bone loss preceding osteoporosis. [12]

There are also other methods to diagnose osteoporosis, such as the Fracture Risk Assessment Tool FRAX, which is a prediction of how prone your bones are to break in the next 10 years. [13]

Can Osteoporosis Be Reversed?

Looking at osteoporosis risks, you may have definitely noticed that many of the risk factors are modifiable.

For instance, if you make better food choices, research shows that you can help to reverse bone loss.

And also, if you follow a customised for your need’s osteoporosis training plan, not only will you be able to prevent bone thinning, but also will be able to improve your bone quality and strength. [6]

REQUEST A FREE CONSULTATION NOW!

How Personal Training Prevents Osteoporosis

If you want to enjoy optimum health aiming at osteoporosis prevention and to improve fast your bone health, a medical doctor and personal trainer for osteoporosis working as a close team for you will be your shortest way to:

Detect your risk factors
Modify your lifestyle
Find out if your osteoporosis requires medical attention
Exercise safely and strengthen your bones [6]

So, how will this medical doctor and a personal trainer for osteoporosis help you achieve healthy bones?

And what are the Benefits of Personal Training for Bone Health?

An Expert Osteoporosis Diet Plan

If you are a fast-food person or you do not make the best food choices, it is time to ask for professional help.

And it is not all about osteoporosis calcium supplements and generic osteoporosis vitamins!

Unlike most people think, bone health depends on many other nutrients in addition to calcium and vitamin D.

For instance, only this dedicated MD and expert personal trainer for osteoporosis will value the right intake of Vitamin K in your diet.

Because they are both specialised in helping you rebuild your bone health fast.

They both know that fast and processed foods that lack fresh ingredients, do not provide your body with enough Vitamin K. [14]

And absence of this vitamin in your body may remove calcium from your bones leading to bone weakness.

Not only that…

But also, when the excess calcium is removed from your bone.

Research shows that it may accumulate on the vessel walls leading to calcification and increasing your risk of vascular disease. [6], [14]

The Right Exercise Plan

An expert personal trainer for osteoporosis medically supervised will design for you the perfect combination of osteoporosis exercises to:

Strengthen your bones
Strengthen your muscles
Improve your balance
Correct your posture and
Reduce your risk of falling
Train safely whilst dealing with any type of excessive body tension, knee pain, back pain, or any other injuries you may have

In general, your bone density training program will contain a mix of all the following customised osteoporosis exercises:

Aerobic exercises.

In addition to its heart-and-lung benefits, cardio exercises like dancing, jogging, walking, running and even yoga and Pilates are types of exercises that put load on your bones.

When weight falls on your bones, it stimulates calcium deposition and improves bone strength.

However, not every cardio exercise is helpful in preventing osteoporosis.

For example, if you swim as much as 150 minutes/week, or if you ride your bike for 30 minutes, 5 days/week,

it might be just perfect for your heart, muscles, and fitness.

But does not make a big difference for your bones because it does not put weight on them. [15]

This is another reason why it is important to consult an osteoporosis specialist who will help you keep your bones strong and healthy with a balanced diet and the right osteoporosis exercises.

Get your own training plan tailored by consulting Jazz Alessi.

REQUEST A FREE CONSULTATION NOW!

Strength training

It is true that weight-bearing strengthens bones like the vertebrae, thigh, and leg bones.

Because eventually, these are the bones that bear weight.

But you might wonder…

What about my arms?

And forearms?

Or what about if I have back pain or knee pain or an injury?

Well, good news is no need to train hard for a hand-stand or a hundred push-ups to strengthen the bones of your upper body.

Because non-weight-bearing bones will get stronger by the muscle pull.

And injury rehabilitation is provided throughout your laser-sharp customised programme.

When you activate your legs, trunk, and arm muscles using strengthening exercises in the right way and avoid injury risks, you will stay safe whilst the muscles attached to your bones also stimulate calcium to deposit and make your bones stronger. [16]

1-2-1 strength training rehab using different levels of resistance bands or weights can also substitute for osteoporosis weight-bearing exercises if you still have not developed good balance or if you have:

Osteoporosis arthritis,
Osteoporosis leg pain,
Osteoporosis hip pain
Osteoporosis back pain or
You cannot walk for long.

If you already have a problem with your knees, hips, or back, you will be prescribed specific exercises that will not worsen your problem, and will also help solve it!

For instance, if you are exercising with arthritic knee pain, your osteoporosis knee exercises will be slightly different from the usual osteoarthritis knee exercises.

But will help you improve your arthritis and increase your bone density at the same time.

Core strengthening and Balance Training

Balance training and core strengthening are important aspects of Bone Health Training that only an MD and an expert osteoporosis specialist will pay attention to.

This type of training will help you activate your muscles in a coordinated pattern to maintain your body’s stability and balance in both positions and motion.

And if you train directly with the best London osteoporosis expert like Jazz Alessi, he will make sure your body has the proper:

Core strength,
Posture,
Muscle tone and the best physical appearance
Endurance,
Intensity and safe training volume,
Stability,
Coordination and
Speed

Transforming your body health, bone health and body appearance in regard to these aspects help you avoid falling and make you completely confident, strong and feeling flexible and versatile when you will be moving around.

So, are you still looking for “ a personal trainer for osteoporosis near me” to get a perfectly-tailored osteoporosis exercise plan?

Do you want to win fast against osteoporosis, strengthen your bones safely and in balance and meet your own personal fitness goals?

Talk to Jazz Alessi, the best expert osteoporosis specialist in London!

Join our Osteoporosis Personal Training Program UK

If you have vague osteoporosis lower back pain, you feel tired all the time or you have brittle nails,

These might be the osteoporosis effects on your body.

If this is the case, you must consider getting customised nutrition into your bones by joining Jazz Alessi’s Bone-up Programme.

In this laser sharp customised for your needs Osteoporosis Rehab Programme, you will receive a comprehensive plan that combines:

Habit modification
Adopting a bone-friendly lifestyle
Making better meal choices for bone health
Having bone-building, tasty snacks
Exercising efficiently and safely
Reducing your risk of falling
Improving your posture
Injury rehab
Suitable for arthritis
Helping you lose weight and keep it off
Completely transform your body shape and your appearance

Maintain a Healthy Bone Density through Personalised 1-2-1 Training

There are a countless number of plans to restore your bone health.

So, what makes our plan so special?

Well, this comprehensive programme is the only programme in the UK which:

Will be conducted under close supervision of a osteoporosis specialist, an Elite Personal Trainer, a Nutritionist and a Medical doctor.
Contains only natural bone-friendly foods that you can easily find at the store nearby.
Contains no drugs prescription, only osteoporosis natural treatment recipes and fresh bone-building smoothies!
Will improve your bone quality and density, both at the same time.
Will help you prevent further bone loss and will improve your symptoms.
Will help you slow the aging process in general, including reversing age-related accelerated bone loss.
Focuses on your own personal needs based on a comprehensive interview and a personalised assessment to understand your likes and dislikes and to consider your goals.

FAQs

Q1. Who is this Programme for?

Because this programme is laser sharp customised, it suits everybody to a very personal extent.

However, you are more likely to benefit from the programme if you:

Are in your forties,
Have a high risk for osteoporosis
Have history of broken bones
Want to ensure optimum bone health

Q2. What’s included in this Programme?

This is a comprehensive programme that combines the following:

An laser sharp customised expert diet plan combining variety and flexibility and provided in form of a diet chart, personalised recipes created for you under MD supervision of a nutrition expert.
Different types of customised exercises, based on your level of fitness, injuries and physical problems and supervised by an expert personal trainer London based (this programme is also delivered online!).
Medical supervision if you have osteoporosis secondary to a medical condition.

Q3: Can I follow PTM’s Osteoporosis Personal Training Program if I took osteoporosis drugs in the past?

Whether you have had medical treatment for your osteoporosis in the past, or you are still under medical osteoporosis treatment UK, it is completely safe to follow our PTM osteoporosis programme.

PTM’s osteoporosis programme will work hand-in-hand with your medical osteoporosis management to help you strengthen your bones in the right way; it is 100% safe when customised to fit your case like a glove, and it is also recommended by physicians.

Q4. What is the time duration of this program?

Although you will feel a massive difference in 3 months, osteoporosis programme is a long-term programme that aims at giving you the best long-lasting and consistent long-term benefits.

This is why it is recommended to continue following the programme for 12 months, during which you integrate the programme in your lifestyle and with smart specialised support you just turn it to your new way of living.

PTM’s osteoporosis programme comes in four different packages:

Bronze Package: 3 months (comprehensive personalised nutrition, expert personal training and 1-2-1 coaching throughout),
Silver Package: 6 months (comprehensive personalised nutrition, expert personal training and 1-2-1 coaching throughout),
Gold Package: 9 months (comprehensive personalised nutrition, expert personal training and 1-2-1 coaching throughout), and
Platinum Package:12 months (comprehensive personalised nutrition, expert personal training and 1-2-1 coaching throughout)

Q5. When can I expect to see results?

The soonest you can find clear results (e.g., stronger bones, muscles and nails or reduced symptoms) is after 3 months of committing to your PTM’s Customised Osteoporosis Programme.

However, the investment choice in your health it is entirely yours.

The longer you commit, the more fascinating the results!

Keen to get started?

Request a Free Consultation Now !

REFERENCES

1. Föger-Samwald, Ursula & Dovjak, Peter & Azizi-Semrad, Ursula & Kerschan-Schindl, Katharina & Pietschmann, Peter. (2020). Osteoporosis: Pathophysiology and therapeutic options. EXCLI journal. 19. 1017-1037. 10.17179/excli2020-2591. https://www.researchgate.net/publication/343656184_Osteoporosis_Pathophysiology_and_therapeutic_options

2. Pouresmaeili, Farkhondeh & Dehghan, Behnam & Kamarehei, Maryam & Goh, Yong. (2018). A comprehensive overview on osteoporosis and its risk factors. Therapeutics and Clinical Risk Management. Volume 14. 2029-2049. 10.2147/TCRM.S138000.
https://www.researchgate.net/publication/328752903_A_comprehensive_overview_on_osteoporosis_and_its_risk_factors

3. Susan’s story: osteoporosis –– NHS England
https://www.england.nhs.uk/rightcare/wp-content/uploads/sites/40/2017/02/rightcare-susans-story-full-narrative.pdf

4. Silva, Ana & Rosa, Maria & Fernandes, Bruna & Lumertz, Suéli & Diniz, Rafaela & Damiani, Maria. (2015). Factors associated with osteopenia and osteoporosis in women undergoing bone mineral density test. Revista Brasileira de Reumatologia (English Edition). 55. 223-228. 10.1016/j.rbre.2014.08.011.
https://www.researchgate.net/publication/282482292_Factors_associated_with_osteopenia_and_osteoporosis_in_women_undergoing_bone_mineral_density_test

5. Sipos, Wolfgang & Pietschmann, Peter & Rauner, Martina & Kerschan-Schindl, Katharina & Patsch, Janina. (2009). Pathophysiology of osteoporosis. Wiener medizinische Wochenschrift (1946). 159. 230-4. 10.1007/s10354-009-0647-y.
https://www.researchgate.net/publication/26255071_Pathophysiology_of_osteoporosis

6. Demontiero, O., Vidal, C., & Duque, G. (2012). Aging and bone loss: new insights for the clinician. Therapeutic advances in musculoskeletal disease, 4(2), 61–76. https://doi.org/10.1177/1759720X11430858
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3383520/

7. Ortego-Centeno N, Muñoz-Torres M, Jódar E, Hernández-Quero J, Jurado-Duce A, de la Higuera Torres-Puchol J. Effect of tobacco consumption on bone mineral density in healthy young males. Calcif Tissue Int. 1997 Jun;60(6):496-500. doi: 10.1007/s002239900270. PMID: 9164822.
https://pubmed.ncbi.nlm.nih.gov/9164822/

8. Kline, Jennie & Tang, A. & Levin, B.. (2016). Smoking, alcohol and caffeine in relation to two hormonal indicators of ovarian age during the reproductive years. Maturitas. 92. 10.1016/j.maturitas.2016.07.010.
https://www.researchgate.net/publication/305628047_Smoking_alcohol_and_caffeine_in_relation_to_two_hormonal_indicators_of_ovarian_age_during_the_reproductive_years

9. Brot, Christine & Jørgensen, N & Sørensen, O. (2000). The infuence of smoking on vitamin D status and calcium metabolism. European journal of clinical nutrition. 53. 920-6. 10.1038/sj.ejcn.1600870.
https://www.researchgate.net/publication/12699768_The_infuence_of_smoking_on_vitamin_D_status_and_calcium_metabolism

10. Charles L. Donaldson Stephen B. Hulley John M. Vogel Robert S. Hattner Jon H. Bayers Donald E. McMillan: Effect of prolonged bed rest on bone mineral VOLUME 19, ISSUE 12, P1071-1084, DECEMBER 01, 1970
https://www.sciencedirect.com/science/article/abs/pii/0026049570900326

11. Mirza, F., & Canalis, E. (2015). Management of endocrine disease: Secondary osteoporosis: pathophysiology and management. European journal of endocrinology, 173(3), R131–R151. https://doi.org/10.1530/EJE-15-0118
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4534332/

12. national health and nutrition examination survey (NHANES) – Dual energy X-ray Absorpiometry (DXA) Procedures Manual
https://www.cdc.gov/nchs/data/nhanes/nhanes_07_08/manual_dexa.pdf

13. Kanis, JA & Mccloskey, Eugene & Johansson, H & Oden, A & Ström, Oskar & Borgström, Fredrik. (2010). Development and use of FRAX® in osteoporosis. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA. 21 Suppl 2. S407-13. 10.1007/s00198-010-1253-y. https://www.researchgate.net/publication/44593901_Development_and_use_of_FRAXR_in_osteoporosis

14. Maresz, K. (2015). Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integrative medicine, 14 1, 34-9 .
https://www.semanticscholar.org/paper/Proper-Calcium-Use%3A-Vitamin-K2-as-a-Promoter-of-and-Maresz/5f60929dd50a68db30aefbb54294cbf18ce93691

15. Abrahin, Odilon & Rodrigues, Rejane & Marçal, Anderson & Alves, Erik & Figueiredo, Rosa & Sousa, Evitom. (2016). Swimming and cycling do not cause positive effects on bone mineral density: a systematic review. Revista Brasileira de Reumatologia (English Edition). 56. 10.1016/j.rbre.2016.02.013.
https://www.researchgate.net/publication/297892316_Swimming_and_cycling_do_not_cause_positive_effects_on_bone_mineral_density_a_systematic_review

16. Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and metabolism (Seoul, Korea), 33(4), 435–444. https://doi.org/10.3803/EnM.2018.33.4.435
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/

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