MightyMitts
12 Week Program & Osteoporosis
The MightyMitts 12-Week Exercise Programme: A Scientifically Grounded Approach to Bone Health and Osteoporosis Prevention
The MightyMitts 12-week exercise programme is a meticulously crafted plan
grounded in years of scientific research and designed to deliver tangible improvements in bone health, strength, and balance, ultimately reducing the risk of osteoporosis and fractures.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Scientific Foundation and Evidence-Based Practice
The MightyMitts exercise programme is rooted in the latest scientific evidence and best practices in exercise science for bone health and osteoporosis prevention. It incorporates a variety of exercises that have been scientifically proven to:
Increase bone mineral density:
Weight-bearing and resistance exercises stimulate bone formation and improve bone mineral density, reducing the risk of osteoporosis. (Source: Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.)
Enhance muscle mass and strength:
Stronger muscles provide better support for bones and improve balance, reducing the risk of falls and fractures. (Source: Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.)
Improve balance and coordination:
Enhanced balance and coordination reduce the risk of falls, a major cause of fractures in people with osteoporosis. (Source: Moreland, J. D., Peterson, M. D., Layne, J. E., & Irvin, E. (2017). Grip strength and postural control in adults aged 65 and over. The Journals of Gerontology: Series A, 72(7), 964–969.)
Key Features of the Evidence Based, Expert Guided Programme:
Targeted Strength Training:
Focuses on building strength in key muscle groups that are essential for maintaining bone density, balance, and functional capacity. This includes exercises for the:
Upper body: Arms, shoulders, and back, important for everyday tasks and upper body strength, and for maintaining bone density in the upper limbs.
Lower body: Legs and hips, essential for overall strength, mobility, and balance, and for supporting bone health in the lower extremities.
Core: Strengthening your core improves stability and balance, reducing the risk of falls.
Enhance muscle mass and strength:
Weight-bearing Exercises: Incorporates weight and resistance training exercises using our toolkit to help with bone growth and improve bone density. (Source: Kelley, G. A., Kelley, K. S., & Tran, Z. V. (2008). Resistance training and bone mineral density in women: a meta-analysis of controlled trials. American Journal of Physical Medicine & Rehabilitation, 87(12), 1031–1031.)
Improve balance and coordination:
Balance and Mobility Enhancement: Includes exercises to improve balance and flexibility, which are important for preventing falls and maintaining an active lifestyle. (Source: Hunter, D. J., & Eckstein, F. (2009). Exercise and osteoarthritis. Journal of Anatomy, 214(2), 197–207.)
Progressive Overload:
The programme is designed with a gradual progression, starting with lighter exercises and gradually increasing the intensity and challenge over time, ensuring continual improvement without overexertion.
Expert Guidance:
Developed by clinical exercise physiologists, physiotherapists and clinical personal trainers with expertise in grip, strength, mobility, balance and bone health. The exercises are demonstrated clearly and provide you with a structured plan over 12 weeks. Covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools.
The MightyMitts Health Kit also includes guidance and knowledge towards stronger bones and a reduced risk of osteoporosis.
This comprehensive guide is your trusted resource for understanding the vital role nutrition plays in building and maintaining strong bones. It provides guidance and practical strategies to help you make informed food choices and develop sustainable habits that support optimal bone health and reduce your risk of osteoporosis.
Here's what you'll discover:
The Building Blocks of Bone Health:
Gain a clear understanding of how nutrition impacts your bone density, strength, and overall skeletal health.
Essential Nutrients for Strong Bones:
Learn about the key nutrients your body needs, including:
Calcium: The primary mineral for bone building and maintenance.
Vitamin D: Essential for calcium absorption and bone health.
Magnesium: Plays a vital role in bone formation and strength.
Potassium: Helps to balance calcium levels and prevent bone loss.
Vitamin K: Contributes to bone mineralization and strength.
Portion Control and Healthy Eating:
Explore practical strategies for managing your weight and ensuring you're getting the right amount of nutrients without overeating.
Hydration and Bone Health:
Understand the importance of staying hydrated for overall health, including bone health.
Recipe Book:
This collection features a variety of delicious and nutritious recipes that are easy to prepare and tailored to support your bone health goals. It includes recipes that are:
Rich in bone-building nutrients:
you’ll find recipes that are rich in calcium, vitamin D, and other essential vitamins and minerals, all crucial for maintaining strong bones and reducing your risk of fractures.
Balanced and flavourful:
Enjoy delicious meals that are not only good for your bones but also provide a balanced intake of essential nutrients for overall health and well-being.
Easy to follow:
Clear instructions and simple ingredients make healthy cooking a breeze.
Making HEALTHSPAN available to everyone!
By combining targeted exercise, nutritional guidance, and motivation, the MightyMitts Health Kit empowers you to take control of your bone health and reduce your risk of osteoporosis and fractures. Start your journey to stronger bones and a healthier you today!
Sources
Bae, S., Lee, S., Park, H., Ju, Y., Min, S. K., Cho, J., ... & Kim, C. (2023). Position statement: Exercise guidelines for osteoporosis management and fall prevention in osteoporosis patients. Journal of bone metabolism, 30(2), 149.
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.
Hunter, D. J., & Eckstein, F. (2009). Exercise and osteoarthritis. Journal of Anatomy, 214(2), 197–207.
Kelley, G. A., Kelley, K. S., & Tran, Z. V. (2008). Resistance training and bone mineral density in women: a meta-analysis of controlled trials. American Journal of Physical Medicine & Rehabilitation, 87(12), 1031–1031.
Kokkinos, P. F., Giannopoulos, G., Manolis, A. S., et al. (2010). Physical activity in the prevention and management of high blood pressure. Hellenic Journal of Cardiology, 51(2), 136–142.
Moreland, J. D., Peterson, M. D., Layne, J. E., & Irvin, E. (2017). Grip strength and postural control in adults aged 65 and over. The Journals of Gerontology: Series A, 72(7), 964–969.
Kelley, G. A., Kelley, K. S., & Tran, Z. V. (2008). Resistance training and bone mineral density in women: a meta-analysis of controlled trials. American Journal of Physical Medicine & Rehabilitation, 87(12), 1031–1031.
Kokkinos, P. F., Giannopoulos, G., Manolis, A. S., et al. (2010). Physical activity in the prevention and management of high blood pressure. Hellenic Journal of Cardiology, 51(2), 136–142.
Moreland, J. D., Peterson, M. D., Layne, J. E., & Irvin, E. (2017). Grip strength and postural control in adults aged 65 and over. The Journals of Gerontology: Series A, 72(7), 964–969.