The GLA:D program is an exercise program initially run in Denmark for those with hip and/ or knee osteoarthritis. Research has shown that it reduces the symptom progression of arthritis by a huge 32%. 

Participants who completed it reported reductions in joint pain, reduced sick leave and reduced use of pain medications. They were also shown to have lasting increases in physical activity levels (even a year later). 

The program is initially run with physiotherapist supervision, however it is based around simple and effective exercises which are able to be easily replicated at home. The exercises mimic every day tasks to assist with participants in their day to day activities. The focus of the program is on the quality of movement, with the idea that optimal hip, knee and foot alignment will allow participants to improve functional strength. 

The GLA:D program involves:

• 1 hour sessions (including a warm up, circuit based exercise, cool down)

• Twice weekly 

• At least 6-8 weeks (i.e. at least 12 sessions)

The circuit focuses on key elements including:

• Core strength

• Posture

• Lower limb strength

• Functional exercises. 

Each exercise is performed for 10-15 reps, 2-3 times. 

If you would like to hear more about the GLA:D program, or you would like a hand starting on your exercise journey – we would love to hear from you!

GLA:D Australia - https://gladaustralia.com.au