Top Exercises to Prevent and Treat Osteoporosis: Strengthen Your Bones Today! | Dr. Patricia, MD
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- Опубліковано 8 вер 2024
- For all of my videos on osteoporosis, including the best diet, exercise, supplements and hormone replacement therapy, check out my Bone Health Playlist: • Bone Health (osteopeni...
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😶The truth is, most women aren't exercising correctly for bone health.
📲Watch this episode of The Wild Wisdom Show to discover the best exercises to prevent and treat osteoporosis, strengthen your bones, and improve your overall health.
💬👇What was your biggest takeaway? Let me know in the comments below!
Here's a link for how to do the exercises mentioned in the video:
• Weight Lifting Exercis...
To YOUR best health,
🩺 Dr. Patricia, Wholistic MD
Specialist in Physical Medicine & Rehabilitation
Practicing Functional Medicine
#osteoperosistips #wildwisdomshow #functionalmedicinesupport #hormonebalance #womenshormones #womenover40 #womenshealth #osteoporosis #preventosteoporosis #osteoporosistreatment #holistic #osteoporosis #educational #womenshealth #reverseosteoporosis #osteoporosisexercise #osteopenia #osteopeniatreatment
*********************************************************************Please note the following medical disclaimer: By viewing this video you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition. You also understand and agree to our Privacy Policy.
I was a competitive body builder. Lift very heavy weights, run and had an extremely healthy diet. I still do and I developed osteoporosis. I’m 68 years old and still lift heavy weights, run and my diet still very healthy with an occasional treat. I don’t drink nor smoke,don’t drink coffee nor drink sodas. Just water and when I workout I add electrolytes. I lift weights 2-3 times a week whole body workouts,do intensity running 2x a week and before I lift I walk for 20 minutes on the treadmill to warmup the muscles and get the blood going. So it is a mystery of why I developed osteoporosis.
Check out my Anti-osteoporosis Nutrition video - it could shed some light as what we think is a healthy diet might actually not be great for our bones. Here is the link:ua-cam.com/users/live6ppXQWzUbX8
Hi I have a question
Did you have HRT?
Perhaps lack of estrogen was a key for preventing osteoporosis
@@kleopatrarn135 It could be! I just released an episode on this very topic :)
@@kleopatrarn135 I did not take HRT
Were you on any medications or still are on any today?
I have never had that scan. At 78 1/2 after a simple slide off my bed when sitting on my bed, lost balance & fractured my heel, on Feb. 5th. The day before was walking in the fields at my son’s farm. ♥️ I recouped for 6 weeks at two separate homes of my kids. Sons in sports were helpful in making sure I did what I needed to do to heal. They put my bed mattress & springs on the ground. I’m 5’ so this has been helpful. Still I can feel little pains that I’d never had previously.
Thanks for sharing this! Consider checking out my Bone Health Playlist to see what more could be done to help you recover, and you are so lucky to have such wonderful support from your kids!: ua-cam.com/play/PL-Jz-7U8Hy6rIsRIS6zZ2r_HFsz2S0oZk.html
"The good news is that we can regain it (bone density)". Music to my ears! For so long doctors have said that once it is gone, it is gone. Now there is hope! Thank you 😃
You are so welcome! The LIFTMOR Trial proves it, woohoo!
Thank you Dr. I have been doing impact training and weight lifting (deadlifts, squates, etc) since Oct 2023 till now. Had P1NP levels tested in Oct 2023, was below average, then increased the intensity of my workout with more impact exercises like jumping off a box of 17.5 inches and landing squarely on my feet. I also did heel drops and stomping diligently. After 8 months since Oct 2023, I tested my P1NP again and it went down by 4.4 points! I didn't do the 1 rep max though because I am currently not able to go to the gym to get heavier weights but am lifting quite heavy enough compared to what i used to lift, which is around 16.5 lbs while doing the squats, deadlifts, etc. The box jump is quite impactful too. So i don't understand why after 8 months of increasing my intensity, my P1NP went down. Upon researching, I came across talks about birth control being a cause of bone loss. I have been on Diane 35 for more than 15 years to control my polyps and fibroids. Could that be the cause of why my P1NP is decreasing, despite all the exercises? I am 48 now and my gynae said no matter what I do, i will be losing bone because i am near to menopause. Obviously, he hasn't heard of the Liftmor trial and just asked me to eat Fosamax if I am worried about my bones. Sigh.
I am planning to stop my birth control this month to see if my P1NP can go up after another 6 months. Wondering if I am doing the right thing. Hope to hear your kind reply.
Hi! First of all great work with the exercising! Also you are on the right track with the birth control. It would be interesting to see what happens. And if hormone therapy for menopause is needed in the future, birth control is not a good option - look into bioidentical hormone replacement therapy and check out my HRT Playlist on my UA-cam Channel - this kind of hormone therapy actually helps prevent osteoporosis! Hope this helps :)
@@dr.patriciamills Thank u for your kind reply. I will certainly check out your HRT playlist. It is something I need to know more of now since I am 2 years away from the age of 50. One thing my gynae said was progestin only birth control will cause bone loss but progestin with ethinylestradiol birth control like the one I am eating will not cause bone loss, instead has been helping my bones. However, there are no info on YT or google that can corroborate this. He can't also explain to me how it is helping my bones.
If at all what he said is true, I cannot understand why my P1NP levels have been going down despite all that exercising, impact, better nutrition and better sleeping hours. So we shall see what happens after I stop, 6 months later with another bloodwork. I will miss my smooth, acne free skin without birth control tho!
@@lebooshdiaries Ah! Check out my Acne Playlist too then - lots of solutions for you there!
Hello. New to this channel. I would like to see images of these exercises. Is there a link to show exercises physically demonstrated? Thx
@@sailorette47 I am going to create a video however in the meantime I'll put links into the show notes for each exercise separately, give me a moment ;)
Hello,thank you for this video. I started lift heavy last November 2023 as I was diagnosed with just the start of Osteoporosis in the spine. So I did some research and heard about weight training can reverse this osteoporosis. So,I have a personal trainer at the gym and I do dead lift, overhead lift,smith machine where I lie down to push up weights,I jump off from a small platform,bunny hops,and I pull a resistance band. I had a rems test in May and I have not got osteoporosis now. But still have low bone density.So I'm working still at the gym 2 times a week. My dead lift is now ,52 kgs,my overhead lift is ,70 kgs. It's been slowly increasing. I'm due for a rems test in December to see how I am doing. Fingers crossed I have improved more.
Amazing!!! Thanks for sharing your lived experience, very motivational for others learning the importance of this. My understanding is that we will need to go to the gym twice a week for life to keep osteoporosis/osteopenia at bay - like lifelong medicine ;) Keep up the great work!
Dr. U have captured my interest as I refuse pharmaceuticals to fix my osteoporosis. Question: what merit does stair climbing have? It is weight bearing (my weight) and I can add the 80-85% intensity hand and ankle weights accordingly. TY.
Hi! We don’t know for sure but what we know is the weights are needed and it needs to target high risk areas like spine, wrists and hips 👍
I’m 61 have had osteoporosis since my 50’s . My Doctor said that I can’t lift more than 4 pounds . I think that’s ridiculous . I lift groceries . Did have breast cancer 16 years ago . Went through menopause at 46 .
Exercise is important medicine! 🙌🏼 especially in menopause and more so with osteoporosis 👍
Hi I look forward to hearing from you my awesome doctor . From Trinidad and Tobago. God bless
I have Ehlers-Danlos Syndrome (hyper mobility). These strength training exercises could severely injure me
.
With that condition one would need experts therapist supervision to create appropriate modifications - EDS still benefits from exercise within a specific range of motion 👍👍
Thanks for sharing Doc. It was very informative and helpful.Thank you.
Glad it was helpful! 🙌🏼
Thank you Dr.! I’ll be looking into the resources 💪
Wonderful!! Best of luck and let us know how it goes ;)
I appreciatie your knowledge, but would appreciatie it if all doctors would be more alert to patients' telling of pain and that it could be osteoporosis. My personally experience is that doctors think first of flash and organ but NOT bones!
So true - everyone is doing the best they can with what they’ve been taught - this is why I’m teaching this, so many can benefit from knowing! 🙌🏼🙌🏼
Theory but no demo of exercises.
That's what I'm thinking..
I’ll make an additional video showing the exercises and will put the link in the caption when ready, thanks for the suggestion!
I’ll make an additional video showing the exercises and will put the link in the caption when ready, thanks for the suggestion!
@@audreycaruso8111 Found a helpful link to see how the exercises are done!: ua-cam.com/video/AIL0LEmqVqs/v-deo.html
Found a helpful link to see how the exercises are done!: ua-cam.com/video/AIL0LEmqVqs/v-deo.html
Greetings Dr. .... Thanks for sharing, very informative. God's continued blessings. ..... Luv.
Thank you for the blessings!
Thank you. Very very helpful.
Glad to hear that! 🙌🏼🙌🏼
Thank you! Great information. I will lift longer more reps! 🌺😍🤗💮
Wonderful! Enjoy!
Hi Dr. Patricia,
Thank you for all of this great information. I’m new to this all- age 42 and looking to prevent osteoporosis. I have mild osteoarthritis in my low back (L4), and am hesitant about the impact portion of this training. It seems a bit of a catch-22. Do you have any information re: the data from these studies and how they impact people with back arthritis?
I am looking forward to learning more from your channel.😊
Hi! As a specialist in Physical Medicine and Rehabilitation I am aware that the right kind of strength training that includes attention to core strength can improve osteoarthritis. The key is to work with an experienced therapist who will be able to guide you towards proper posture and core activation first, and then add on the high impact training for bone health after. Hope this helps, and best of luck!
The whole episode was helpful but especially how to figure out what weight to start with as I have been wanting to start using weights at home. I’m assuming the same process could be used to figure out which weight to use when using dumbbells, to do bicep curls for example.
You got it! 👍👍 glad you found it helpful
Hi, looking forward to reverseing this conditiom
You can do it! 🙌🏼🙌🏼
Hi Dr, I saw a Specialist at the hosp who said i hav Ostopenia n just said to me to eat cheese,milk,etc but never said to excercise.
After seeing me she closed the File instead of telling me to go back n see her again.
I now hav severe Osteoporosis n even the Dr i hav been seeing couldnt help but wanting me to take Drugs.
She said it cannot be reversed.
The LIFTMOR trial proves it can be reversed with the right kind of exercise 👍👍
Can the jump / impact be on a rebounder or does it h ave to be on a hard surface like a floor? Thank you
For osteoporosis prevention or reversal it has to be on the floor - it's the hard impace that builds the bone :) rebounder better for lymphatic drainage and cardiovascular. Hope this helps!
I don't know if i have a decompression fracture even bouncing on a rebounder hurts me mostly my back both sides and ribs.
@@cinmac3 Oh boy, sorry to hear that! If I had a problem like that I'd go to my doctor to have it checked out - it's usually pretty straightforward to diagnose. Wishing you speedy healing!
I watched a channel sheet she said to do stomping. I ended up with muscle damage in my left leg. I had to stop walking until it healed for a week before l could resume my 30 min walks. My back is osteoporosis and left hip penia. I'm taking my calcium through dairy and foods, taking boron,D3/k2, citrate zinc, not sure if I've got the right magnesium but it's citrate also.
@@patriciaboatman8423 Magnesium citrate is not well absorbed into the body, tends to stay in the gut which is why it is great for constipation but not for bone health :) The best kind and why is covered in the video! Hope this helps :)
Thank you for your informative video. I lift regularly and am working on focusing on heavier lifting in the past year. I have osteopenia and have spent the past three years enduring seven ankle surgeries (two fusions and three replacements on the same ankle). Recovery has been difficult (just experienced a Jones stress fracture by simply walking on the treadmill at 2.8 mph for 10 minutes). Needless to say I am not able to do any jumping, running etc. on this ankle. Any ideas to build my bone, not being able to do impact exercises?
More info, I am 70 years old.
Great question! It is probable that slowly and safely increasing one's tolerance to lifting heavier weights is the way to go, and also I highly recommend checking out my Bone Health Playlist where I also go into the nutrition and supplements proven to help with bone health (it's not just calcium). Hope this helps, here's the link: ua-cam.com/play/PL-Jz-7U8Hy6rIsRIS6zZ2r_HFsz2S0oZk.html
I don't see any way to do the bar- jumping dead lift at home. I have begun to do 50 jumping jacks and jumping up and down stairs. Plus very fast running in place- almost a vibration for the count of 100 What ideas do you have. Is there a way to do the bar-jumping dead lift at home where there is currently no bar?
It would be tough! The closest is to jump as high as one can, perhaps also while pushing up on a counter then jumping back and landing carefully. Hmmm…
Wow😮😊thank you
You're welcome 😊
I'm 72. Long covid took me ayr tobrecover lost a lot of muscles 2 yrs ago. Iwrar a vest walking .hand weights wear me out at 4#s.😢
Not many of us can afford supervision costs
I know! It can be hard for sure. Wishing you much health!
bone scan was 3.2 on spine,specialist said no more than 20 pound weights no turning....started treperitde your thoughts?
The LIFTMOR Trial showed that SO LONG AS THE EXERCISE IS SUPERVISED BY AN EXPERT THERAPIST (sorry had to really highlight that part) that resistance training is helpful - and that one needs to progress over 2 months from body weight to 80-85% of repitition max. So it's not all or nothing - it's somewhere in between. Hope this helps!
How can I do these exercises at home without a gym?
Without weights it would be hard to do at home for sure.
Very informative but I miss the exercises 😢
Check the show notes - I have a link to a video that shows how they are done 👍
Hello Doctor. I have osteopenia, my concern is what type of exercise can i really do that will help to reverse it? I had hernia repair surgery many years ago. This has always been a burdensome worry of mine!
This is exactly what I cover in the video! Watch and then let me know if you have any questions 👍👍
I will, thank you so much💖💕💗
@@marineward469 You are so welcome! And check out the link in the show notes that shows how the exercises are done ;)
Hi Dr. mills, Dealing with cervical spinal stenosis and numbness in left hand three fingers. Any suggestions on how to include this strength training to deal with osteoporosis going through perimenopause with hot flashes too 😕
Sorry to hear that! In cases like this it’s important to have a trained physiotherapist, maybe even one specialized in neurophysiotherapy to supervise and provide guidance. I worked with people who had many serious neurological and musculoskeletal conditions and it’s amazing what can still be done in terms of exercise so long as it’s done right and safely ❤️🙌🏼
Thank you so much! @@dr.patriciamills
@@heatherflores1953 You are so welcome!
Hi
What would you recommend for me
Last yr I had 2 severe wedge fracture which drs failed to pick up on X-ray and was told my back pain was muscular
5 months later having a Ct on my gallbladder to find a stone the fractures were picked up and they have caused kyphosis
The report revealed the fractures were present on X-ray 5 months prior
So I was just left and I’m in allot of pain still
I was given a brace in feb but I think to little to late it really hurts and I thinks it because the hump in my back has now got worse
I recently had a physio come to m home and gave me some exercise to do
Heal raises
Small squat x5
Raise my leg x5 and I have a resistant band that I put under my foot and pull
That’s it
My muscles have become that weak the skin is lose around them.
I also have severe emphysema so I’m very breathless but have recent start to climb just 5 steps that lead in to my garden
and then back up them
I can’t walk very far because of my emphysema but I’m sure there must be more I can do to strenghomy muscles?
I have also two wks ago stopped taking my alendronic acid it was making my pain worse
I was asked to have zoldronate acidification infusion 1 a yr for 3 yrs but I’m not prepared to take the chance in my hurting more and also the thought of it affecting my jaw really frightens me
My dexa scan on hips was -3.8 I don’t know what that means but the rheumatologist I saw couldn’t say anything about my spine as this isn’t her field
I have seen no one over my spine apart from a physio that took over 12 months to see
I live in the uk and don’t know who to turn to
My doctors don’t have enough knowledge to advise me
Oh I'm so sorry to hear this! When I worked as a Specialist in Physical Medicine and Rehabilitation with complex patients they would have to work with a physiotherapist for months, slowly progressing their strength and abilities over time. Only a few sessions with a physiotherapist or very experienced trainer is not enough. With the right guidance any one can get stronger and better, this is what I have observed in my practice. I hope this helps!
@@dr.patriciamills hi
Yes it does help thank you it’s the guidance I’m looking for but don’t know where to get it from
When I came accross your video here on UA-cam I had to ask for your advise
Is there anything I can be doing for now hat would possibly help without injuring my back
I didn’t fall when I got the fractures I had a chest infection and was coughing allot
I had respiratory failure and pneumonia when I was admitted into the hospital but did recover very well
I was doing great then two days before discharged I caught covid
I was still sent home as I felt fine until 5 days later then it hit me hard
I was back on steroids and antibiotics for weeks and this is when the breathlessness really started
I had moon face of the steroids because i then had to be weaned of them
The pain in my back started to ease but it took months
Then I started the alendronic acid and my pain started to get bad, not only did my back pain get worse my abdomen burnt and my hips which traveled down my groin and down the front of my legs down to my knees
It has definitely eased of since I stopped taking the alendronic acid
I didn’t mind going through sone pain if it was doing me good but the burning was awful and this is why I have refused the fusion
If they give me a dose for 12 months I can’t just stop taking it if it causes the same pain
I also suffer with gerd so maybe that wasn’t helping although I don’t feel heartburn like I used to
It’s occasionally so I just take lanzoprazole as and when
I was on omaprazole for almost 20racks and now found out this can affect the bones
It wasn’t the steroids because I didn’t have them that often apart from my inhaler
I asked about hrt when I was 55 and told no because it can cause osteoporosis ? Maybe things have change but I feel the doctors I have had should of done more then just give me alendronic acid which was also given me in 2004 because I had osteopenia
I didn’t have another dexa until 2017 and my score was-2.3 I think
I have to be honest I didn’t take the alendronic acid it gave me terrible heartburn
Had I of taken them I would of been on them for all those yrs with the omaprazole
I took the alendronic acid dec of last ur and have given them 7 months to see if the pain calmed
It got worse so I took myself of them two wks ago and feel I’m better taking my chances and est as healthy as I can
Any advise you can give me I would very much appreciate
If I could find a doctor or specialist that would spend tine with me that would be fantastic but that just won’t happen in the uk
The waiting list is
are terrible because of all the strike
I’m just a number in a cue waitinh getting weeker and weaker losing more and more muscle mass and getting weaker
I also take a Vit cali-D 1000 and apparently my vit d is now normal
Any advise on who I should see and if you could put me In the right direction on what I can’t and do would be fantastic
Thank you so much for your response I really appreciate you answering me as allot on here don’t
@@shazben9822 Hi! Here is the link to my UA-cam Playlist on Bone health: ua-cam.com/play/PL-Jz-7U8Hy6rIsRIS6zZ2r_HFsz2S0oZk.html all of this information will be important for you! As a medical doctor practicing in Canada I cannot give medical advice, but if you sign up for my newsletter I provide many resources that you might find helpful over time: patriciabmills.activehosted.com/f/23 Hope this helps!
Hi, i hav seen the Dr who never recommend excercise except drugs.
She insisted saying excercise doesnt help.
Perhaps you could show her this video 😉
I loved this, so informative. You mentioned a UA-cam to show the exercises but I can't find it, could you please point me in the right direction. Thank you.
Hi! Sorry there is no one video to show the LIFTMOR exercises, you have to do a general search like 'how to perform a backsquat', 'how to perform a deadlift', etc. I described the jumping chinups in details because there is no video on this that I'l aware of. Hope this helps!
@@dr.patriciamills thank you Patricia I will search. 🙏
@@janetwarren-dunford5449 Great!!
is the vibration plate worth it?
Not as far as I am aware when it comes to osteoporosis, however I'll keep an eye out for it in the research.
@@dr.patriciamills thank u v much .
@@anniegoetcheryan4033 You're very welcome :)
How many reps of the dropping from the bar?
Good question! They weren't specific about this in the study, so I assumed it was 5 sets of 5 reps as well. Not 100% sure though!
Flesh instead of flash!
Hi can you advice me with with my vitamin and exercises. i have osteoporosis on my left hip neck . and osteopenia on spine and and hip.thanks my e mail hbparbhoo@gmail.com
Hi! I’ve put everything you need to know about osteoporosis in the videos in this playlist, hope it helps! Bone Health (osteopenia and osteoporosis)
ua-cam.com/play/PL-Jz-7U8Hy6rIsRIS6zZ2r_HFsz2S0oZk.html