Osteoporosis/Osteopenia Safe Seated Weights: Sitting Upper Body Strength Training with Dumbbells
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- Опубліковано 7 бер 2022
- Workout 166. Osteoporosis/Osteopenia Safe Seated Weights: Sitting Upper Body Strength Training with Dumbbells. This workout is done sitting in a chair using a medium weight set of dumbbells (I'm using 8lbs/hand) so you can really feel the burn and even get your heart rate elevated! A warm up and cool down are both included! Enjoy:) #osteoporosisexercise #osteopeniaexercise #mobilitytraining
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Well done ❤ love your presentation methods.from Russia with love.🎉😂
Thank you very much!
I think in terms of digital marketing, the best you can do is target the right people at the right time and place. As your audience is quite niche (not many sport/health UA-camrs target people with less mobility/health issues), it is a great opportunity to aim your videos at those people. For example, when you write your description, you can add hashtags. Hashtags are very impotant and if you use long-tail keywords, the algorhitm is more likely to pick up that niche group. If you have a business email, you can also upload it to your UA-cam profile or under videos. I remember social media is not really your thing, but Insta and Facebook are good places to share the links to the videos or even Twitter. Especially on Twitter, #kindnessmatters, #bodypositivity etc are trending. The website looks fab, very sleek amd easy to follow, also good on mobile so your SEO should be great. You can also add keywords into the meta descriptions and title tags to help with the Google ranking of the site.
Wow! Thanks for all of the suggestions Tina! I will definitely try many of those things :) I enjoy having a niche audience...all of our community deserve quality workouts that are more specific to their personal needs and goals. I'm not sure what I would do with the incredible support from you :)
Im afraid of other exercises because of my other health conditions like Spondylolistesis Stage 1 and 2. Now I found your video exercises seated. It's very safe on my health condition. I am an osteoporosis
patient for 5 years now. Thank you so much.
I am 65. I broke my foot 7 weeks ago. I have been no weight bearing on my left foot. I have Osteoporosis and I've been looking for seated exercises with weights! This was a great work out. Thank you!
Lara, our community needs you!!! I keep finding instructional videos from physical therapist that show me which exercises to perform, but very few (full) workout routines from a person that’s been diagnosed with osteoporosis. I am so grateful to have found your channel. Thank you so very much.
I'm happy you found our community as well!! I will be posting more osteoporosis full length workouts soon 😀
Thank you for your video. Been looking for some I could actually do along with you. ❤
The little disappearing paws was hilarious!!!! 😹😹😹
My kitties 🐈 just love to join me working out 😆
I have enjoyed doing this workout several times now, but today was the first time since I was diagnosed with osteoporosis of the spine myself. You see yourself as fit and healthy, doing all the right things, and then bam! So your words really hit home today: the initial freakout, a couple days of grief, then onward with care and determination. Thanks so much for what you do!
You can do all the right things and still have health issues...it can really be disheartening. However, like you said, determination and gaining knowledge on how to move your body safely becomes your power! You can do this! It is a challenge and you can face this head on :) Well done for continuing to move forward.
Omg i just felt that bam. You are so forever right. Been there done that
Thank you for the exercises
You are very welcome :)
Hi Laura I love your workouts and don't even have a desire to do any trainer that is 22 and fit. I am hoping by Tuesday when I am out of the boot and into the brace I can do your other workouts. Can you please do yoga and pilates in a chair. I love watching your cat sisters. I have been feeling sorry for myself since this foot pain and having your workouts has really been a game changer this last week of working at Taco Bell and last night was my final night. My cat Harriet has been coming out to join your cats.
Yeah...your last work day is done! Great idea to do yoga and pilates in a chair, I will work on getting some of those videos taped. Mittens and Boot say "hi" to Harriet :)
I love this exercise especially the one for my wrists, v.useful for my weak tarsal metatarsal joints.. I’m going to search within your playlist exercises to strengthen my hips joints, with osteoporosis.
Hi Lara, I love this workout! I mix and match quite a few of your workouts so that I'm doing an hour a day. I often have to adapt a little bit because I'm in a wheelchair and have no lower body movement and also I really wasn't comfortable doing the bent over exercises, with this one I don't have to adapt anything at all and I love it! Thank you so much. And keep your chin up, we're all allowed little moments of feeling sorry for ourselves xxx
I am really happy to hear that these exercises worked for you and you didn't need to modify anything!!
👍💛
It makes me sad that you have this disease.
I send you my warm and heartfelt thoughts. Thank you for your perfectly guided and useful exercises🌞
Thank for your warm thoughts! I used to feel sad, but now that I understand how to work with the disease I feel empowered!
@@gosimpli Congratulations Lara :)
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
- Martin Luther King
Please remember to check with your doctor or physiotherapist to make sure that you know which exercises are safe for your condition. Also, this workout is great for anyone who wants a seated upper body workout...it's a challenging one!
Another great workout! As someone recovering from an osteoporotic foot fracture, I especially appreciate your seated and floor workouts!
I have osteoporosis myself so I understand the challenges of being active while keeping your bones safe. I wish you a full and healthy recovery from your foot fracture 💛
Thank you so much for these classes! I am obliged to exercise my upper body sitting down, due to spinal issues. These classes are perfect for me and I will be tuning in a lot more often now. P.S I love your cats
I am so happy to hear these exercises work well for you!! I just love kitties...actually I love animals in general :)
Hi Lara! Absolutely loved it, I am in the middle of projects at home so I'm just getting the opportunity to do the workout, Loved it and thank you, going to do the cardio upper walk you posted 7 days ago to complete. warmest hugs and thank you about the information on not to worry about how much weights to lift for women afraid of gaining or bulking out.
I'm happy to hear that you were able to find some time to workout even with so many projects going on at home! Well done:) You are welcome...and keep lifting weights!
I really appreciate your encouragement about moving on from a difficult diagnosis. Since my foot is not healing I am likely facing surgery. Your words helped me because that was difficult news to hear. I also appreciate exercising with someone who is relatable. I’ll admit my profile picture is a few years old and I don’t look like that anymore. But I keep going and I would much rather exercise with you than a 20 something super fit model. That really isn’t helpful. Thanks Lara! (I hope I spelled your name correctly).
I am sorry to hear that you are likely going to need surgery...and I am happy to hear that my words helped you deal with that discouraging news. It may be hard to see right now as you are in the middle of this challenging journey...but this will get better! You can do this; you can face difficulties and meet them head on! I will continue to post new chair workouts to help you stay active all throughout your recovery.
Oh...and yes, you spelled my name correctly! I also wanted to let you know that hearing from you that I have been helpful really lifted my spirits 😀 I really love our positive community here at gosimpli.
Hi Lara, love your osteoporosis exercises playlist. Would you please do a weight strengthening standing up video with dumbbells osteoporosis and osteopenia safe . Thank you 😍👏😃
Great suggestion! I will definitely make a standing weights/strengthening workout that is Osteoporosis/Osteopenia safe :)
Osteoprosis is reversible in ONE YEAR according to people in Alyssa Kuhn's group. I hope to cure my Osteoporosis. I don't like to just accept it as a permanent feature of my life!
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dexoscan has me having osteoporosis of formal neck of the left hip T score -2.6 and lumbar spine is T score -1.8 (osteopia) very discouraging for me as i have osteoarthristis in my spine, neck, knees, hands and feet also. trying to be proactive and ive always worked out daily and watch my diet so it's sad for me to have these issues now going through menopause. i will continue to look for friendly workouts and under my doctors care try to be as active as possible
Hi Lara, just listened to/did the video again, and I was wondering, so is it crunches, bends, twists and turns that you shouldn't do to protect your spine and due to the osteoporosis?
Yes...mostly crunches. Some dude bends are ok. What you really don't want is any forward bending. Back arches can be great for developing muscle and are usually ok or even encouraged! Also, hip hinging is om...so long as it is done properly.
I can't use heavy weights. Starting with 2lbs.( 1kg)
That's a great place to start! Be where you are today and over time you may be able to increase the weight that you can lift :) You are doing a great job!
Shouldn't we be concentrating on REVERSING our Osteoporosis? You talk about being careful, ( !?)my GP. told me Osteoporis is reversible in 12-18 mnths doing weights.
@Geraldine D. Kuss I haven't heard of being able to completely reverse osteoporosis?! However, if your doctor is telling you this specifically then you should sleays follow your doctor's advice :)