The goal of our Strength & Balance program is to implement an exercise program which is evidence based, effective and considers the individual needs of participants. It has also been structured to foster sociability and peer-support. Best practice guidelines suggest those with arthritis should be engaging in land-based strength exercises at least twice a week.
Program Details
Aim
Our program is designed to help you with your arthritis (or other musculoskeletal conditions) to develop strength, improve overall fitness and regain/build confidence in an environment that is social and supportive. You will also be able to measure and track your progress and goals through half yearly assessments.
Format
The program will be run via the online digital service, ZOOM. Therefore participants will need to have:
- A laptop (computer or home television) to see and be seen during the exercise class
- A reliable internet connection
- A space within your home that will be open, brightly light and safe to exercises in
- Optional – Light weights (e.g. 2-3kg), Therabands or modified home equipment (e.g. milk bottles filled with sand)
Please note, ANSW intends to deliver face-to-face classes through the course of 2021 when appropriate in relation to governmental recommendations regarding public safety and Covid-19.
Days & Times
Monday + Wednesday: 11am- 12pm
Tuesday + Thursday: 11am -12pm
Please complete the Expression of Interest form below or email at gentleexercise@arthritisnsw.org.au to register your interest
Term dates
Commencing in Term 1, 2021 from the 25th of January – 3rd April
Exercises
The Strength and Balance Program incorporates balance, endurance, flexibility and strength based exercises. The exercises can be modified according to a participants, fitness level, medical history and goals. They are designed to be simple and accessible and contribute to the strengthening and ongoing mobility of joints affected by arthritis. (See example program structure below)
Instructors
Classes will be operated by an allied health professional (Exercise Physiologist or Physiotherapist)
Cost
Members: $19.00 per week (2 classes @ $9.50 per class) for a 10 week Term – $190 per term (includes 2 assessments per year)
Non-Members: $21.00 per week (2 classes @ $10.50 per class) for a 10 week Term – $210 per term (includes 2 assessments per year)
Enrolment and enquiries
Complete the Expression of Interest online form below, contact us by phone on 02 9857 3300 or by email at gentleexercise@arthritisnsw.org.au
EXERCISE PROGRAM STRUCTURE
An example of the Strength & Balance Program structure is:
- Begin with a 5 minute warm-up of dynamic movement / stretches and finish with a 5 minute cool-down of static stretches, breathing and relaxation exercises
- Circuit of 10 stations (9 exercises and 1 rest) each for 4-5 minutes (total exercise time 40-50 minutes)
- Exercises should incorporate modes of neuromuscular control, progressive (gradual increasing of) resistance training, balance training and impact loading (as appropriate)
- Example exercise stations:
> Lunges (PRT)
> Heel raises (PRT)
> Squats / STS (PRT)
> Step-ups (IL)
> Chest press (PRT)
> Shoulder retractions
> Standing hip flexion (PRT; Balance)
> Single-leg stance (Balance)
> Deltoid raises (PRT)
The video below is from the April 2018 pilot program; hear about the benefits gained by participants.