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The Bone Builder System
United States
Приєднався 21 чер 2021
Welcome to The Bone Builder System. I'm Sarah Mapes, a BoneFit certified yoga instructor who has trained with Dr. Fishman in teaching yoga to help strenghten bones. I am also a certifed nutrition coach trained through The Institute for Integrative Nutrition.
On this channel we talk about all things related to bone health, osteoporosis and health and wellness for postmenopausal women. I also offer personal health coachign and online courses and memberships about nutrition and fitness for bone health.
On this channel we talk about all things related to bone health, osteoporosis and health and wellness for postmenopausal women. I also offer personal health coachign and online courses and memberships about nutrition and fitness for bone health.
Walking for Osteoporosis: Does It Really Strengthen Bones? (Exercises for Osteoporosis)
Is walking enough to build stronger bones and combat osteoporosis? In this video, we break down the myths and dive into the science of how walking impacts bone health. Learn how brisk walking, combined with weight-bearing exercises and yoga for osteoporosis, can help maintain bone density, improve balance, and reduce fracture risk.
Discover practical tips, including how to maximize walking’s benefits with a weighted vest, vary your terrain, and tailor your exercise routine to target the hips, spine, and legs. Backed by key studies and expert advice, this is your guide to a well-rounded approach for better bone health.
💪 Stay active, stay strong, and join me, Sarah, a Bone Fit certified instructor and health coach, on a mission to reduce osteoporotic fractures. Don’t forget to like, comment, and subscribe for more tips to improve bone health!
📚 Resources & Studies Mentioned in the Video: [Link studies here]
pubmed.ncbi.nlm.nih.gov/8304358/
journals.lww.com/acsm-healthfitness/fulltext/2017/07000/posterior_chain_exercises_for_prevention_and.13.aspx
www.osteoporosis.foundation/health-professionals/prevention/exercise
link.springer.com/article/10.1007/s11357-023-00873-8?
ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-01040-4
www.sciencedaily.com/releases/2024/01/240123195151.htm
link.springer.com/article/10.1007/s11657-023-01317-8
link.springer.com/article/10.1007/s00198-022-06329-7
ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-01040-4
👉 What’s your favorite way to stay active? Share in the comments below!
#Osteoporosis #WalkingForBoneHealth #StrongerBones #BoneHealthTips #WeightBearingExercise #HealthyLifestyle
Chapters:
00:00 Welcome and introduction
01:12 The benefits of walking
02:21 3 scientific studies
07:21 Complementary exercises for bone health
11:04 Benefits of using a weighted vest
12:23 Recap and conclusion
Discover practical tips, including how to maximize walking’s benefits with a weighted vest, vary your terrain, and tailor your exercise routine to target the hips, spine, and legs. Backed by key studies and expert advice, this is your guide to a well-rounded approach for better bone health.
💪 Stay active, stay strong, and join me, Sarah, a Bone Fit certified instructor and health coach, on a mission to reduce osteoporotic fractures. Don’t forget to like, comment, and subscribe for more tips to improve bone health!
📚 Resources & Studies Mentioned in the Video: [Link studies here]
pubmed.ncbi.nlm.nih.gov/8304358/
journals.lww.com/acsm-healthfitness/fulltext/2017/07000/posterior_chain_exercises_for_prevention_and.13.aspx
www.osteoporosis.foundation/health-professionals/prevention/exercise
link.springer.com/article/10.1007/s11357-023-00873-8?
ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-01040-4
www.sciencedaily.com/releases/2024/01/240123195151.htm
link.springer.com/article/10.1007/s11657-023-01317-8
link.springer.com/article/10.1007/s00198-022-06329-7
ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-01040-4
👉 What’s your favorite way to stay active? Share in the comments below!
#Osteoporosis #WalkingForBoneHealth #StrongerBones #BoneHealthTips #WeightBearingExercise #HealthyLifestyle
Chapters:
00:00 Welcome and introduction
01:12 The benefits of walking
02:21 3 scientific studies
07:21 Complementary exercises for bone health
11:04 Benefits of using a weighted vest
12:23 Recap and conclusion
Переглядів: 2 873
Відео
Top 2 Balance Exercises to Reduce Fracture Risk & Build Stronger Bones - Exercises for Osteoporosis
Переглядів 18 тис.19 годин тому
Today, I’ll show you two simple balance exercises for osteoporosis that can help reduce your fracture risk, improve your coordination, and strengthen your bones. In this video, you’ll learn: ✔️ How to stand on one foot to load weight into your hips and strengthen bone density. ✔️ The benefits of walking in different directions (backward, sideways, heel-to-toe) to improve balance, coordination, ...
3 Common Mistakes Hurting Your Bone Health (And How to Fix Them) - An Osteoporosis Guide
Переглядів 10 тис.14 днів тому
Are your efforts to improve your bone health and improve osteoporosis doing more harm than good? In this video, I reveal the three biggest mistakes people make when trying to build stronger bones-and more importantly, how to avoid them. Whether you’re managing osteoporosis, improving your nutrition, or looking for the right exercises, this is the ultimate guide to better bone health. 🔑 Key High...
Boost Bone Health with This 15-Minute Chair Exercise for Osteoporosis | Safe & Effective
Переглядів 1,9 тис.14 днів тому
Looking for an easy, low-impact workout to support bone health and combat osteoporosis? This 15-minute chair exercise routine is perfect for all fitness levels, including seniors! These movements target bone strength, improve posture, and enhance flexibility-all while sitting in the comfort of a chair. Whether you're managing osteoporosis, looking to prevent it, or simply want a safe and effect...
Does Levothyroxine Cause Bone Loss? What You Need to Know to Protect Your Bones from Osteoporosis
Переглядів 2 тис.21 день тому
🚨 Is your thyroid medication harming your bones? Levothyroxine (Synthroid) is one of the most prescribed medications for older adults, but shocking research reveals its potential link to bone loss and osteoporosis. In this video, nutritional health coach and BoneFit-certified fitness instructor Sarah dives deep into the connection between thyroid health and bone density. 💡 Here’s what you’ll le...
Top 5 Foods You Need to Eat Every Day for Stronger Bones with Osteoporosis
Переглядів 25 тис.Місяць тому
🔎 Are you looking for the best foods to strengthen your bones and fight osteoporosis? This video is your ultimate guide to the top 5 foods to eat every day for osteoporosis! Discover the essential daily foods that can transform your bone health, from calcium-rich options to collagen-boosting superfoods. Whether you're a dairy lover, plant-based eater, or somewhere in between, there’s something ...
Is Rebounding Safe for Osteoporosis? The Truth About Mini-Trampolines and Bone Health
Переглядів 10 тис.Місяць тому
Have you been tempted by the latest fitness craze claiming to build stronger bones with a mini-trampoline? 🦴✨ Before you jump into rebounding workouts for osteoporosis, let’s get real about the risks and benefits. Hi, I’m Sarah, a nutritional health coach, certified yoga teacher, and BoneFit instructor passionate about helping you avoid osteoporotic fractures and live your best life. In this vi...
3 Everyday Foods & Drinks That Are Secretly Weakening Your Bones! - (Nutrition for Osteoporosis)
Переглядів 2,8 тис.Місяць тому
Did you know certain foods and drinks you enjoy daily could be quietly impacting your bone health? You will want to avoid these to have good nutrition for osteoporosis. In this video, I, Sarah, a certified nutritional health coach and BoneFit instructor, will walk you through three common culprits that could be weakening your bones without you even realizing it. Discover how cola, sugar, and al...
Top 3 Things You Must Do After an Osteoporosis Diagnosis
Переглядів 111 тис.Місяць тому
Feeling overwhelmed after your osteoporosis diagnosis? You’re not alone. Many people feel uncertain about what to do next. In this video, I’ll walk you through 3 crucial steps every osteoporosis patient should take to improve bone health and reduce fracture risk. I'm Sarah, a certified nutritional health coach and BoneFit instructor, with specialized training in osteoporosis and safe movement t...
DEXA vs. REMS for Osteoporosis - Which Test Tells You More?
Переглядів 4,4 тис.Місяць тому
In this video, we dive into two top bone health assessments: DEXA Scans and REMS Tests. Join Sarah, a certified nutritional health coach, BoneFit fitness instructor, and expert in osteoporosis-focused yoga, as she explains which test might be best for understanding and managing your bone health. Discover what each test measures, their benefits, and limitations. Learn why DEXA is considered the ...
Bone Density vs Bone Quality: The Truth About Strong, Healthy Bones
Переглядів 3 тис.2 місяці тому
Did you know that a DEXA scan only measures the outer layer of your bones? Understanding the difference between bone density and bone quality is essential for your bone health! 🦴 Hi, I’m Sarah, a certified nutritional health coach and BoneFit fitness instructor, and I’m passionate about reducing fractures through lifestyle changes and better bone care. In this video, I’ll explain the key differ...
How Chronic Stress Is Secretly Weakening Your Bones & What You Can Do About It
Переглядів 1,3 тис.2 місяці тому
Did you know chronic stress can weaken your bones? 🌱 In this video, we dive deep into the surprising connection between stress and bone health. Discover how elevated cortisol levels caused by long-term stress can hinder calcium absorption, accelerate bone loss, and even disrupt muscle function. Hi, I'm Sarah, a certified nutritional health coach and yoga teacher specializing in osteoporosis and...
The 4 Most Important Osteoporosis Tests You Should Know About | Bone Marker Tests Explained
Переглядів 2,1 тис.2 місяці тому
Curious about the tests for osteoporosis and what they mean for your bone health? In this video, I’ll break down 4 essential bone marker tests you should know about to monitor your bone strength and detect potential risks of osteoporosis. As a Nutritional Health Coach, BoneFit certified fitness instructor, and yoga teacher with specialized training in osteoporosis, I'm here to help you understa...
Collagen vs. Protein Powder: Which is Better for Bone Health?
Переглядів 1,5 тис.2 місяці тому
Are you trying to boost your bone health and wondering whether to take collagen or protein powder? As a certified nutritional health coach and Bone Fit fitness instructor, I’m often asked this question! In this video, I break down the key differences between collagen and protein powder when it comes to strengthening bones and building strong muscles. 👩⚕️ About Me Hi, I’m Sarah, a health coach ...
Debunking 3 Osteoporosis Myths: What You Really Need to Know!
Переглядів 2,3 тис.2 місяці тому
Debunking 3 Osteoporosis Myths: What You Really Need to Know!
Boost Your Bone Health with Probiotics: The Science of Gut and Bone Health and Probiotic Supplements
Переглядів 6043 місяці тому
Boost Your Bone Health with Probiotics: The Science of Gut and Bone Health and Probiotic Supplements
Understanding Collagen for Bone Health: What You Need to Know About Collagen Supplements
Переглядів 9403 місяці тому
Understanding Collagen for Bone Health: What You Need to Know About Collagen Supplements
Magnesium Supplements: Are They Good for Bone Health and Osteoporosis?
Переглядів 9783 місяці тому
Magnesium Supplements: Are They Good for Bone Health and Osteoporosis?
Vitamin K2 Supplements for Osteoporosis: How It Strengthens Your Bones
Переглядів 1 тис.3 місяці тому
Vitamin K2 Supplements for Osteoporosis: How It Strengthens Your Bones
Vitamin D Supplements and Bone Health: What You Need to Know for Stronger Bones
Переглядів 5873 місяці тому
Vitamin D Supplements and Bone Health: What You Need to Know for Stronger Bones
Calcium Supplements for Osteoporosis: Best Types & Dosage Explained
Переглядів 2,3 тис.3 місяці тому
Calcium Supplements for Osteoporosis: Best Types & Dosage Explained
5 Natural Ways to Reduce Joint Pain and Boost Bone Health
Переглядів 6433 місяці тому
5 Natural Ways to Reduce Joint Pain and Boost Bone Health
Joint Pain and Osteoporosis: How to Improve Your Bone and Joint Health Naturally
Переглядів 1,4 тис.3 місяці тому
Joint Pain and Osteoporosis: How to Improve Your Bone and Joint Health Naturally
How to Adapt the Bird Dog Exercise - Strengthen Your Back after a Spinal Compression Fracture
Переглядів 8043 місяці тому
How to Adapt the Bird Dog Exercise - Strengthen Your Back after a Spinal Compression Fracture
Is Carbonation Bad for Your Bones? The Truth About Sodas and Bone Health!
Переглядів 8373 місяці тому
Is Carbonation Bad for Your Bones? The Truth About Sodas and Bone Health!
A Practice to Strengthen Your Back After a Spinal Compression Fracture - Exercises for Osteoporosis
Переглядів 4,2 тис.3 місяці тому
A Practice to Strengthen Your Back After a Spinal Compression Fracture - Exercises for Osteoporosis
How to Strengthen Your Spine After a Compression Fracture: 6 Essential Exercises
Переглядів 5 тис.4 місяці тому
How to Strengthen Your Spine After a Compression Fracture: 6 Essential Exercises
Is Intermittent Fasting Safe for Osteoporosis? What You Need to Know!
Переглядів 8214 місяці тому
Is Intermittent Fasting Safe for Osteoporosis? What You Need to Know!
New Hormone Discovery: A Breakthrough for Bone Health?
Переглядів 3,4 тис.4 місяці тому
New Hormone Discovery: A Breakthrough for Bone Health?
How Your Pillow and Sleep Impact Bone Health | Tips for Better Sleep & Stronger Bones
Переглядів 1,3 тис.4 місяці тому
How Your Pillow and Sleep Impact Bone Health | Tips for Better Sleep & Stronger Bones
Last year I have L2 compress now back pain i have can i do this exercise mymm?
Can you please do a video on fosteum?
Dear Sarah, how many rounds should we do this exercise ? 3 times a week?
I'm so bummed that Costco discontinued unsweetened organic calcium-sulfate fortified soy milk! :( It really impossible to find a soy milk that is *not* fortified with calcium carbonate.
How about bike ride?
Good information Sarah. Thanks for these videos - going to look into yoga for spine strength.
Very informative. Thank you!
Does walking with a walker help if you try to walk briskly? And working with weights too??
I walk every single day of the week without fail. If I can't get outside, I get on my treadmill. I also do walk videos and also use my stretch band and using my weights.
I am a yoga teacher. I am interested in continuing my yoga training to include yoga specific to osteoporosis. Do you have a recommendation for an on-line training or even an in person training? I have Dr. Fishman's book and I have watched the video "Dr. Fishman's 12 yoga poses for bone health & osteoporosis of the spine". I suppose I am wondering if there is specific certification I can earn that will be recognized by health professionals?
Thanks Sarah. I do brisk walking at least 5 days a week plus Tai chi & Tai Chi with yoga. Sure hope I am doing enough!
I am 50, from Bharath= India. Thank you for your videos. I have been diagnosed 90% osteoporosis & was petrified & had stopped all activities including yoga since 2 years!! Now watching your video, i will restart walking. My back (spine) is quite painful around T4-T5... please continue your great videos. They're very supportive to people like me🙏🏽
Your videos are so helpful!! They are like listening to a very good book that you cannot pull away from. Do you have a video about what to do and not do with an active fracture?
A weighted vest cannot be worn if a patient has scoliosis and osteoporosis. Please let people know this before they do this and get a fracture
It is safe as long as you maintain good posture and don’t use a vest that’s too heavy.
@@Clovelaurel I watched a video by a PT, Margaret Martin and purchased the one she recommends. Haven't used it yet, but it holds weight from 1-10 pounds. Margaret Martin is another great resource.
@ thank you!
I have done yoga for many years. I hike and walk but need to do more. I started weightlifting about 4 months ago after getting a diagnosis of osteoporosis in the femoral neck of my hips. I also do box jumps as I read that this helps build bone in the femoral neck.
Great info as always! TQ! I'm intrigued by the notion of incorporating a weighted vest. I'm unclear on whether I would be a good candidate. I will need to ask my doctor. Good stuff this!! :D
This is great information. Thank you so much for your videos.
Great info! Walking is my main form of physical activity. I usually walk 4 to 5 hours a week. Recently, I added two days of weight training. I need to add more yoga into the mix since I haven’t been doing it as often as I used to. Unfortunately, I had a flare up of pain around my hip/sacroiliac joint. It has sidelined me for about a month. The worst of the pain has diminished somewhat, but for the time being I’ve had to curtail my exercise routine drastically, which is frustrating.
Thanks for your information. It’s simple, easy to understand & useful for helping with osteoporosis.❤
where to buy weighted vest pls? thk for the info ❤
There are many options for weighted vests on Amazon.
I have walked almost daily for years. I usually walk briskly, but I'll have to see if my speed is the 3-4 mph. ( I don't know how my watch configures my speed. Any help with that???). It is my favorite form of exercise. I look forward to getting outside each day (except in the heat of the summer). My recent Dexa showed osteoporosis in my spine (I've been considering a weighted vest so thanks for the tips in using one), but osteopenia in my hips. I'll consider that a thumbs up for the benefit of walking for osteoporosis. For me, there are s0 o many other benefits, like lifting my mood. Thank you Sarah for all the wisdom you share. I'm so glad I discovered your channel. Next obstacle is finding an osteoporosis yoga teacher in my small town.
Divine journey yoga on you tube is a great way to do the 12 poses by dr fishman at home
3-4 mph is a 15-20 minute mile, does that help? I've taken the Yoga for Strong Bones series from Yogaville (online). I can't recommend it enough. It is based on Dr. Fishman's research. When they teach each pose, they offer three ways to do it - sitting, standing with a chair/wall support, and unsupported.
@@cindyn628 Yes thank you! I'll look into the online class.
You are the best.
Interesting. Thanks for the info, your videos are useful and your style soothing 👍🏻
!
Thanks ❤
Taking calcium throughout the day prohibits you from taking other supplements where you have to wait for 2-3 hours.
Thank your again, I have added this to my 15 minute workout. One thing always on my mind falling and I feel this will be a good routine.. loving all you tips too. Thank you, M
You need to be on this medication. Nothing more.
Is it safe to do heel drops with an active fracture that is maybe (according to doctor) 3-4 weeks from healed?
Loved this. So glad i found your channel :)
So no cat-cow in yoga?
I am 57 and have been diagnosed with advanced disease. I am -3.5 lumbar.
I am sorry to hear about your lumbar diagnosis. You are young and potentially have time to significantly improve your bone health. I encourage you to ask your doctor to look for underlying causes for your bone loss. Is it possible that there is an underlying health condition that is causing your bone loss or a nutritional deficiency? Figuring out what is causing your bone loss could really help you figure out what your next steps should be. As you figure this out, please know that I am here and happy to answer questions❤
You didn’t mention vitamin K2. This keeps the excess calcium from clogging your arteries. Also to take your vitamin D with fat as it is a fat soluble vitamin. Also you didn’t mention D3 specifically.
You have a good understanding of what vitamin K2 in the Mk-7 form and vitamin D3 do. You are right on both counts. This video was focusing on foods to eat daily rather than supplements. I talked briefly about supplementing vitamin D because it is something many people need, but I was really focused on foods to eat with this video. Would it be helpful to do some supplement videos? I would be happy to do that❤
@@sarahmapes_bonebuildersystem Yes it would be helpful to many. If they are going to supplement, they should know the right combination and ratio of the vitamins and minerals for maximum absorption. I am glad you mentioned not to take more than 500 mg of calcium at a time.
Hi Sara, loving your videos, Can wall planks help with arthritc shoulders that are painful
Yes, wall planks can be helpful for painful arthritic shoulders. They will strengthen the surrounding muscles and help create stability in your shoulders. Personally having arthritis, when I work into areas of my body that have arthritis I move slowly and gradually. There are some days that are easier than others. On my good days I tend to do more and on my bad days less so... Listen to your body, and work on wall planks gently at first and then gradually building strength and getting stronger❤
Thank you ❤
You communicate very well. Thanks for all your info. I'm 86 and started eating plant based 3 yrs ago. But I started taking vit D3, omega supplements 17 yrs ago as prescribed by a physician. My health is great.
@@doloresg1582 Supplementing protein and vitamin D with what you are doing sounds like a great plan. It is wonderful that you are in great health❤️ I am glad you liked this video!
Thank you, Sarah. I just found out my lower spine is at a concerning level. I was looking for videos to address osteoporosis of the spine. Your video couldn't have come at a better time.
I am sorry to hear about your spine, but I am grateful you found helpful information here. As you start these exercises please reach out if you have any questions ❤
@@sarahmapes_bonebuildersystem Thank you.
This was probably the easiest and most clearly explained video I've seen yet on what to eat and the daily requirements needed for navigating osteoporosis. I feel like I know exactly what to shop for and when to supplement without having to pay out of pocket for a dietician consult.
It makes me so happy to hear how helpful you found this video. Food should be simple and we should be able to give our bodies what they need while enjoying our food experience❤
Could you please show us all the exercises you are talking about
Yes, I will work on making some short videos that show how to do all of these exercises. ❤
What nutrients besides protein and calcium should I be checking my diet for? Also, I use weight machines at the gym, which I don't think you mentioned. Many Medicare plans cover gym cost.
Going to the gym is a great option and when insurance covers it so much the better! Weight bearing exercise is critical and it is wonderful that you are going to gym ❤ Keep that going! Beside protein and calcium you want to make sure that you get enough vitamin D. The amount you need varies from person to person. This is one you should have checked every year by your doctor. If you are low then you may need to take more than the daily recommended amount, but let your doctor guide you on this one. Without sufficient vitamin D our bodies cannot properly absorb calcium. Next you want to make sure that you are getting enough vitamin C. Vitamin C is in all fruits and vegetables and it is needed for our bone matrix so it is important to eat every day. Magnesium is important to consume regularly. It is found in many nuts and seeds and even in dark chocolate. Vitamin k2 helps get calcium into our bones making it a good thing to consume regularly. This is one that you may want to supplement in the Mk-7 form. It also helps remove calcification of our arteries making it beneficial if you have to take calcium as a supplement. The thing to keep in mind with it is that it can interfere with blood thinners, so if you ever find yourself needing to take blood thinners check and make sure that it is okay to take vitamin K2 with blood thinners. Those are the major nutrients that contribute to bone health.
Doctor I want to Thank You for all the help you are giving, you are much appreciated!❤
I am glad you are finding this information helpful❤
Doctor, Thank You soo much for these exercises, I really needed this!❤
We all need these exercises❤ I am so glad you like these exercises!
Thank u madam.
I am so glad you found this video helpful❤
Thank you ! Loved the way you care and encourage... and how easy you make it sound.❤
I am so glad you found this video helpful! There are many things we can do that are small and easy, but together they add up and are helpful for our bones❤
Loved, loved
That makes me so happy to hear❤
Tha know for this useful and informative video. I will place stronger emphasis on balance
@@EvelynGenta-c8u Balance is helpful for reducing the risk of having a fall, but it is also good for our brains 🧠. Focusing on balance more is a really good thing ❤️
Thank you! Was diagnosed 2 yrs ago and received zero info or guidance from my physician. Bone scan low again this year. This week, physician has suggested (through a call from her office staff) taking bisphosphonates. I’d rather try other methods as these drugs seem to have some not great side effects.
@@Orangecattabby I am sorry to hear that your bone scan was worse this year. There are a lot of things that you can do naturally to help improve your bone health. I believe in listening to the wisdom of your body in figuring out the best path forward ❤️
When I brush my teeth I stand on one foot, then the other, switching every 30 seconds that the toothbrush is running. The sink counter is right there if I need stability.
Balance while brushing your teeth is a wonderful time to practice! Love it❤
Thanks for these exercises!
I am so glad you find them helpful❤
excellent
I am glad you like them❤
I’m doing the exercises you recommend I can feel the strength improving but it’s still feel the soreness after several months . Is this a normal finding? or is there a definitive expected time frame where Tenderness and soreness should completely go away ? God bless
This is an interesting thing to consider. In general muscle soreness will resolve within a few days after the exercise takes place. Picture three to five days as a general rule of thumb. If you continue to stretch yourself and challenge yourself in an ongoing way which is a good thing with bone health then you could potentially feel a bit sore in an ongoing way. Do things just feel tender and sore in a mild way or is it restricting your daily life? We want to build strength, but it may be that your body needs a slightly slower pace to do it and not have you feeling sore... Can you share more about what the tenderness and soreness is like?
soreness only upon bending down and it’s tender if I press at the location. I would say pain level of 2
@@YC-ow4gu What kind of bending down are you talking about? Are you doing squats or something else? It might be better to do a few less of whatever exercise is causing the soreness. A slightly slower pace might work better in your body.❤