I reversed my dexa scan from osteoporosis in my spine score into the normal range with Pilates. I did it daily. My GP was amazed. I still have osteoporosis in my femur and am now concentrating on increasing muscle strength around my hips. I do weights and push-ups daily. I am thinking weights on my legs and doing leg lifts.
For many years I’ve been practicing TaiChi, Yoga, Pilates, Stretching and some weightlifting 2-3 times a week, and active all day with household chores. Last year I was diagnosed with Osteopenia, but continue to swim laps once a week for a relaxing feeling @ 82❤.
I have severe osteoporosis. -.4.1 And, I swim every day for pain relief (six compression fractures) and building muscles. Also, my bone density decreased with tymlos injections for two years. I also walk 20 minutes daily. But, my experience is that swimming is better than sitting on the sofa.
I am an 81 YO female. I have been an active hiker and backpacker carrying a 39 lb backpack. I am 5' tall and weigh 120 lbs. 18 months ago I broke my hip in a traumatic fall (not while hiking) I had just finished refurbishing my 4-acre property and house repairing long deferred damage. I was up and down a ladder multiple times a day, I was lifting 35 lb sump blocks, working on my feet 9 to 12 hrs a day, pushing, pulling, and lifting heavy items. I have had many hours of therapy that allowed me to return to my sport of hiking in the mountains. Then I slipped on ice and sprained my hip in 3 muscle groups and am again in physical therapy. It's been a couple of months and I am only now able to begin using light weights. My Dexa score 6 months after the initial hip fracture was -2.4, I now can do air squats, 40 /per twice a day sessions, as well as many other exercises and 2-mile walks along a river trail. Jumping and hopping or running is out of the question. I will soon begin some blood flow restriction exercises if my PC clears me. I found your information encouraging for those who can do high intensity exercise, but for those who can't, it might be a little discouraging.
Last week in PT with BFR I did 60 squats, and other exercises. At home I am removing a lawn made of wild grasses, raking, digging, using a garden cultivator. At an investment house I am cutting down tall broom plants, weed whacking, more raking, painting, patching the house. Unfortunately, my insurance won't let me do another DEXA until next May, but I can't imagine that my bone density isn't increasing. The damaged tendons are beginning to heal, and I expect in a month, to be without pain. The BFR work is a real game changer. I am the oldest patient getting this program in the clinic.I can lift 25 lbs, not more yet.@@KatarinaS.
You have no idea how much I needed to read your post! I now live in rural area on property and I love being outdoors and active taking care of it and animals. I do see however that I need to do more to really make a difference in my bone density. I'm 60, diagnosed with osteoporosis at 49. My mom and grandmother have it - genetics, ugh! You've inspired me to kick it up a notch! Hope you heal well and get back to doing all you love.
Hi, I was diagnosed with hip arthritis 7 years ago. On the advice of the orthopaedic surgeon, I took up swimming to strengthen the muscles around the hips. My hip pain is under control, and there no need to have Total Hip Replacement. Late last year, I was shoked to find that I have osteoporosis (T-score -3.6). I have since taken up Powerlifing. Within 5 months of training, I have progressed to squatting and benching more than half my body weight and deadlifting one & half times my body weight. Not bad at all for someone in my mid-60. Thank you for the encouragement in your video, I am looking forward to an improvement of my bone density in a year's time.
Whilst swimming is not an exercise that assists bone, it is a very good general exercise for cardio and muscle strength as you describe. Now you need some weight bearing weight or resistance work.
That's motivating to hear. I have a hip fracture since 8 years. Doing weights for a few years This helps me to understand that it's all helping.Hopefully won't need to have the full hip replacement.Although I have chronic pain.. but only just coping with natural remedies.Can I ask what you use for your pain.?
My DEXA scan scores were -2.6 in my hips and spine. Three years later I had the second scan and my score stayed the same in my hips. But my spine had improved to -1.6. What did I do? I started doing squats and though I didn't do enough, at least my hips didn't deteriorate anymore. For my spine, I started wearing a fanny pack with 3 lbs in it. I wear it for 90 minutes a day when I do my walk. I'm now doing three times as many squats, will add weights and maybe I'll get a weight vest. Thank you for this very direct you tube. Very helpflu.
I was a body builder lifting very heavy weights; also a runner competing and had an extremely healthy diet and I still developed extreme osteoporosis so go figure. I’m 67 now and still lift weights and run.
@@shadmo8629 I did and still do. Pretty heavy weights. According to the studies I shouldn’t have developed osteoporosis because I did everything correct to avoid it,but I did. I want a doctor to explain that.
I do have both Osteopenia and Osteoporosis. I walk all the time and light dance and it didn't help according to my last Dexa scan. I need to change it up. Thank you Dr. Clayton.
Hi Cheeks! My latina wife loves her dance as well - especially Bachata! Unfortunately, you're right that it's unlikely to create the strong healthy bones you're looking for. Hope this helps, and good luck! Thanks for watching! Dr. Dave
Do you have the links to the exercises you recommended? Thank you for these videos! I just had two partial knee replacements during the pandemic 😷. The doctors nor PT’s are telling me what you’re saying.
Hi Doctor, personally I use Hex Trap Bar for deadlifts. Great for loading lots of weight and avoiding back positions that may hurt you. Also important to train the back of the legs (like Good Mornings) to ensure muscle balance over the knee joint. 60 years old and reversing my knee pain.
& that's why " cross fit" Really is good . ... as Much as you ( initially) might detest it ... they Really " max " you out ! ....@ 52, I dead lift 190 lbs,( max out), jump box now 2.5 ft, jerk & glean max out @ 135 lbs, squat lift 140 lbs ( body weight: 148 lbs, 5'5" height, female) .. I thought I was ' strong ' going in; soon realized that it was " target strength " - not overall body strength. Crossfit - with a REALLY GOOD instructor!- made Alllll this difference in the everyday life of my body !
I was diagnosed with osteoporosis over two years ago; almost time for another scan to take a look at my bones to see where I'm at. I use a vibrating plate ; wearing a wait harness: I do some squats with that. ( Doing weights 3 times a week) I also have a mini rebounder where I do weights on that gently. I exercise breathing resistant: almost daily 15 minutes. I try to eat right: when do most of the time. I have stopped taking mega calcium: as it doesn't help. ( Getting calcium through or what I eat: do take vitamin D3 as well as K2) I'm looking forward to my dexa scan to see where I'm at now; I'll be perfectly happy if it's just the same or a little bit better. I am 66 years old, I can't do the one exercise you say without hurting my knees, but I'm doing what I can.
I believe you can shock your muscles/ bones with swimming, if you do it right. I saw someone swim so slow, I thought, "If you go any slower, you are going to sink." Try doing butterflies & you will see. If you do it right, you can exert great stress on your muscles (connected to bones through tendons), and yet not have the shock on your joints (hips, knees) that you get with running. If you can breathe easily, you are swimming too easy. If you are swimming hard enough to be out of breath, your muscles are being forcefully exerted. "Weight bearing" is ALL about 'force'; (the definition in physics of gravity is that it is a force of acceleration, due to the strong attractive pull of the earth, due to the size of the earth vs you/ smaller objects). "Force" can happen in other directions than toward the earth, & in ways other than going against gravity; it CAN occur even in buoyant water- IF you exert FORCE. Any straining of muscle is "weight bearing" IF you exert FORCE. It is "FORCE" that is the key factor, since "force" is ALL that "weight bearing" really is. If you do it fast enough or push/ pull hard enough, it is a type of force, & can be done to the extent even of "shock." It would be similar to doing certain challenging calisthenics moves, against your own body weight/ force/ motion. But I'd be careful with the idea of 'shock;' I injured my shoulder with a good yank just dancing.... losing months of exercise, which helped nothing.
This is great information -all new to me. I have some mild bone loss. I am older but like squats for some reason. I do squats with low to moderate weights but will now add to the weight. I will watch more of your videos! Thank you!
VERY helpful video. As a 62 year old male just diagnosed with Osteporosis this information here about lifting and squats I will certainly be doing now.
My Physical Therapist recently not doing high impact. I’ve already had a T12 compression fracture d/t lifting something heavy over my head. I’ve have 4 natural child births & this was far worse. I had a vertebralplasty. I have significant inflammatory/rheumatoid arthritis. My shoulders, back, neck, knees and hands & fingers hurt constantly. There’s no way I could ever do high impact exercise of any kind.
My osteoporosis is worst in my spine, but I also have some vertebrae slippage at L4/L5. I fear putting too much weight on my spine from overhead. Will squats help the osteoporosis in the spine? If not, what exercises might help? Thank you for your videos.
Thanks for the great video. I wish all doctors practiced medicine the same way you do. I have osteoporosis (early 60's) and my internist wants me to see a specialist whom I'm sure will want me to take Fosomax or something similar. I'm small boned and always been slender. I've also been under a lot of stress the past five years taking care of my mother who passed away last year. I know cortisol is also bad for your bones and overall health. My internist said I couldn't reverse this naturally. I know I can. Vitamin D3/K2 is vital for bone health (as well as the immune system), and also, boron, manganese and strontium. I'm confident that with doing weight bearing exercise as you advised, and making sure I'm taking a supplement with bone health ingredients, I can improve my dexa scan scores. In addition to weight bearing exercises, what about exercise resistance bands? I use one around my legs and do leg lifts to increase the strength of the muscles around my hips.
Resistance bands are terrific … it is the specific exercise that is important, though, to target the particular hip and glute muscles. You’d need a qualified instructor to identify the correct exercise and how to incorporate the bands. Example, the glute bridge using a band is terrific for the low back and hips.
I have osteoporosis in my left hip and osteopenia in my lower spine. I started a program 2 years ago similar to your recommendations and have improved my bone density in my lower back by 16% , but my hip has remained the same albeit I dq a smaller amount of weight with the kettle bell. I'll work on increasing the weight, but my Dr. Warned me that the hip is not as easy to make progress on.
Hi, I also have osteoporosis in my right hip and I want to reverse my bone density. Can you please tell me what exercises to do for it. Does your bone density improve?
Wow. I just found out I have osteoporosis. My doctor is saying nothing more strenuous than walking and maybe 20 lbs. lifting. I’m confused but my intuition tells me I can and should do more than that.
Like many people suffering bone loss i also have osteoarthritis.This means that for moves like squats and lunges its difficult to do the full range of the exercise without discomfort.Any suggestions?
I was just diagnosed with Osteopenia and it was certainly a wake-up call. A friend pointed me to you and I'm excited to start getting strong. Thanks for the encouragement!
Good video, very encouraging. At the end of the video you said you would link other exercise videos below. I cant see any links regarding exercises. And us ladies need all the help we can get. If you have the squat video, that would be great.
Someone asked earlier but I think you missed it… Is rebounding ( on a mini trampoline) of any benefit, particularly if you jumped hard? Also, how about stomping your feet down hard on hard surfaces as you’re walking? Lastly, do vibration plates/platforms provide benefit? Is so, which ones? Thank you for your work 🙏🏼
Low intensity vibration trials have shown positive bone outcomes. research Dr Clinton Rubin. High intensity vibration may cause harm and is often contraindicated by manufacturers of these machines for people with osteoporosis or other conditions. You start stomping gently. You might do it on carpet, maybe wearing shoes. You’d do this for a few months before moving on to heel drops. no more than 25 per day. Jumping and hopping carry high risk for people with osteo of the spine, so very gradual stomping to heel to small jumps.
Thanks Nancy Smith, you reversed it on the spine with Pilates !!! I find it better because How could one lift heavy weights without risks when loss of bone is in the spine!!??
I was diagnosed with osteopenia some years ago. The squats may prove problematic, because i was also diagnosed with fibromalgia and arthritis of both knees, so pain can be a problem when excercising. Do have any suggestions please? Thank you.
Hi....can anyone speak to the exercise "rebounding" on mini trampoline? I think NASA did studies on this to rebuild bone when the astronauts came back from space because that causes huge bone loss. Thanks to anyone who can provide any info.
I do weights in Pump Classes( Les Mills style) in Australia Our instructors ALWAYS tell us to focus on correct technique before increasing weights.. Eg Knees should not got past toes when doing any type of squats.
@Dave Clayton MD - Very helpful articulation & graciously 'suggested' advice & tips to help one 'begin flight', or 'take off' at the airport of practical courses of action - figuratively speaking. Thank you. By God's grace, I am recently getting back into weight training, and I had 'gathered' or deducted that Squats & Dead lifts were of pivotal importance, but I have been working with longer reps & sets, but 'bone-wise' & otherwise, I can see now that it makes sense to also "challenge" muscles occassionaly with "Max weight" sets of 3 or 4 reps also, ... "into the mix". (Good reminder!) And jumping & hopping aspects are new knowledge for me, I did not realize that previously. ... 👍 I am taking Boron as an added element as well, in addition to Magnesium Malate, Vitamin K2, Vitamin D, sunshine, & then Calcium from just foods. Hopefully the boron, in balance will be a boon to bones, also - as an adjunct / dietary supplement.
Hi Dr. C! 😃👋Thank you so much for these great tips on how to improve our bones with specific exercises. Really appreciate that you provide this information in a short and concise manner. I watch a lot of videos and people lose me when they just go on and on and don’t get to the point quickly. Appreciate all you do! Thanks again!💕🤗
How does indoor/outdoor rock climbing do on the full body intensity scale to increase bone density and strength? Wife and I are in our last year before turning 70. Indoor climbing for >10yrs. No intentions to stop, since so enjoyable solving “vertical puzzles” and a positive, supportive, community environment. Do we dare add more? Parameters for working out in the safe zone? …for reducing risk of overuse injury?
Great information I’ve been working on these I’m 70 and I’m swatting with two 5 kg dumbbells so roughly what would be a safe weight to go up to as I’m a very small boned person . Appreciate your help many thanks for video
Walking is not so good for building bone. So if I add walking weights starting with 10 lbs on each leg would it help? How about wall push-ups? Skipping with a skipping robe? 🤪
First time I've seen a video advocating weight bearing exercise to help combat osteoporosis/osteopenia. I was diagnosed about 5 years ago with osteopenia. I'm a 52 year old man. You recommend squats as the best exercise. Problem I have is I was born with spina bifida, which means i cannot free-stand, and have to use 2 walking sticks to get around. Could you please give me some advice as to how to move forward? Many thanks! Edit: only equipment i have at this point is a couple of dumbells and chinup bar in the doorway. Cheers.
"Weight bearing" in literal translation means to exert a force that opposes the force of acceleration of objects toward the earth, which is the definition of gravity, which is the cause of 'weight' & thus 'weight bearing.' So, bottom line 'weight bearing" is about 'force." ANY type of force you can manage to exert with your muscles will therefore be 'force bearing' which is 'weight bearing.' So your solution is to exert force with your muscles any way you can manage, given your limitations. Force on muscles is translated to force on bones, by the tendons which connect muscles to bones.
So given the explanation I shared, I would say you could do something similar to squats by exerting force with your legs in a squat type motion against a resistance. This would mean something like resistance bands, & moving your legs in a squat type motion against them, such as while lying on your back; instead of pushing your body up against your legs, you would push your legs down, against your body that is lying down. Or using a weight machine where you sit on an incline, to the degree possible, & push out the weight with your legs, just to give some idea. You can figure out how such possibilities would best work for you.
@@cchemmes-seeseeart3948 Excellent suggestion, thanks. I've tried resistance bands, and do use them for different things. I have been experimenting with squats using the dumbbells, with obviously some alterations due to being unable to stand unaided. I have been working on performing the squat with my bum against a wall, and basically sliding down the wall with each squat. I then found it easier to lean against a glass door, which enables freer movement as the glass gives less friction. Not an ideal solution, but it seems to work. Stance is not ideal because of having to lean on another surface, but it's improving as I'm getting more used to it. Appreciate your input, thanks.
What do you think of squats on the total gym? Or exercises overall on it? It definitely take’s pressure off my knees. If you have a good total gym workout for osteoporosis that you recommend I’d love to try it. Thanks
Any exercises for people with significant knee issues? I have arthritis, scarring and no remaining cartilage .. been told by Dr to Never do squats or exercises requiring knee bends or knee extensions with weight. Other suggestions?
LIFTMOR demonstrated significant increases in lumbar spine bone density, however, femoral head bone density did not improve much. We need exercises that better target the femur, and they probably will involve impact or special high-stress movements. Regarding the latter, why are we not seeing anyone using isometric exercises in trials? With an appropriate apparatus, this would allow subjecting the lower extremities to much higher forces than full-range calisthenics like squats can achieve.
Thank you for your video. Do you know if hill climbs (walking up a steep hill 8 times, 3 times a week) help with bone density? Also what is the best exercise to strengthen the bones in the lower spine or the L-1 to L5 lumbar area?
@doctorclayton I have had 3 fractures both wrists and a vertebrae in 18 months may 2022 and December 2023 are these heavy weight bearing exercises appropriate for me. I am 73 and was very active. I am doing some weight bearing but havelnly been using 1 or 2 kgs. Thankuou
My dilemma is non diabetic neuropathy, which limits my walking which in turn discourages me. I ride a stationary bike but I don't know if its doing anything. I do do some back exercises on the floor and use light bar bells for my arms.
This would be great except that every time I do any type of exercise in any way like this I end up hurting myself, either my back or my hip or my upper shoulder. Somewhere. Plus intense exercise raises my heart rate and I end up in a heart arrhythmia. The closest thing to this is a franchise called OsteoStrong. It uses high-intensity pushing and pulling on a machine but doesn't involve squats or heavy movements that really increase your heart rate. I really wanted to do it but and $150 a month just hasn't been in my budget so I continue to lose bone and gets shorter and more disabled by the day! It's horrible I've lost several inches and I don't even want to know how much because if I did I probably have a breakdown😢
Lifting heavy waits to improve your bone heal is not an option for a 74-year-old woman who has never been inside a gym. I would like to know what the elderly can to do to slow down or even improve osteoporosis. I would appreciate to hear from anybody with an answer. Thank you.
Hi! These are SAFE exercises by the best fitness instructor for the seniours, named Meredith. I am 68 with osteoporosis and arthritis. I do her exercises every day. Check her channel. Be healthy.🌹
I was just diagnosed with osteoporosis this past week. I am a 55 year old female and have been a paraplegic 17 years. My doctor recommended I go see an endocrinologist. I cannot do ANY type of squat, jumping or running. Any suggestions??
Thank you! excellent explanation that I'd not heard thus far. I do agree - important to get a trainer, especially, if you've had some soft tissue damage to knees....
What do you think about weighted vests? I’m 63 and trying to reverse osteoporosis due to hyperparathyroidism. ( I had surgery in November 2022. I’m doing squats too!
IDK but I find this hard to understand. I am 65, and had major back surgery about ten years ago. I was told to do low impact stuff because of my spine. Then I gained over 25 pounds since covid and my son's death. Recently diagnosed with osteopenia on the high side so what do I do? I did start eating more healthy and try to walk. I ordered Vit D with K. Maybe it's hopeless for me
Don’t give up Megan. I’m sorry for your loss … I understand that pain. You might like to check out Margaret Martin … she has some terrific beginner to advanced programs. Sherri Betz might also be a resource for you. Best wishes and good luck. Don’t give up.🌺🌺
Well, I guess I won't be doing these exercises because I broke my back with compression fracture twice by lifting some heavy stoneware plates up into a cupboard so there's no way I could dead weight lift. Anything in my back.
Is it possible to do these exercises at home with free weights? I'd really rather not join a gym but understand that these exercises are essential. It seems to me that some can be done with free weights. What do you think? I have been using free weights for more than a year and graduated myself from 8 to 10 lb weights and I have one 15 pounder. I can get more weights but does joining a gym make more sense. I'm just so used to working out at home since the beginning of the pandemic. I signed up for the ostera online program but it does not include the weight lifting work.
Thank you very much One question please: I have osteoporosis and also arthritis in my left hip ? What can you recommend me I appreciate it Thank you 🙏🏽🌈
Hi, thanks so much for your videos🙏🙏😐 I’m starting to do yoga for osteoporosis because the studies Dr. Lauren Fishman did with particular poses showed a major increase in bone over a year when lots of twisting was done! Have you heard of that? Also, I have a compressed L1 vertebra due to a fall I had a few years ago 😢and I was wondering if jogging could make the compression worse. Or bouncing on a trampoline or rebounder? Thanks so much.🙏 Also, do you think those vibration plates they sell for thousands of dollars are useful? If so, I would try to find one to rent.
TY , regards from Spain . Could you pls advice on osteoporosis but for people who also have osteoarthritis? This combination is unfortunately very common on many of us . With this we can’t do impact nor heavy weights as it impacts on the neck , traps and shoulders where I have severe arthrosis. Could you help ? Thx ❤
3:14 Hi Dr. Clayton, I really enjoyed your video. I just got diagnosed with Osteoporosis. I’m 60 year old, stay active and an ultra runner. I was so surprised my Osteopenia advanced in 2 years to Osteoporosis. I’ve been running since I was 45 yrs old. My mom had Rheumatoid Arthritis and a hip replacement. I’ve been taking 1200 mg of calcium and 5000 units of vit D for the last 10 years and I still got Osteoporosis. Can I still run long distance and stay safe? I’m going to start taking Fosamax and I will start strength training. I do Barre and Yoga as well. Thank you. Sandy H.
Hi Sandy, I highly recommend Powerlifing. The Squat, Bench and Deadlift are the 3 exercises suggested by Dr Clayton. Since starting the Powerlifing 5 months ago, I can feel my muscles have strengthened. I am looking forward to reversing my osteoporosis in 12 months time!!
Hi Sandy. Whatever you do don't take calcium carbonate.Dr Berg has very good UA-cam videos about bones. Magnesium..I just recently started using Magnesium Glycinate..faster absorbing there's differently kinds..but don't take Magnesium Oxide..,K2 with Vit D3 is needed for strong bones.Nit just calcium.
Sadly, I now have very limited mobility and have a severe degenerative scoliosis of my lumbar spine. My osteoporosis shows mostly in the collapsed spinal area so I’m not able to many of these exercises because if severe pain. I cannot swim.
Great video!! I wonder if you are familiar with OsteoStrong? The company provides osteogenic loading using robotic machines that support axial compression of the bone (Wolff"s Law) to emulate the effect of high impact activity. The system promotes osteogenesis (bone building) through precise body positioning that allow loading forces that are much higher, safer, and more effective than typical weight bearing activity. Thank you!
I went for a complimentary session there and it was pretty interesting what they do, but I couldn't afford the monthly fee and if you don't go regularly it's not really going to help you.
Thank you so much for the tips. I am 73 and have both osteoarthritis in multiple joints plus Osteoporosis (last dexa -2.6). I recently started 2 water exercise (cardio/core and arthritis) classes and 2 classroom arthritis classes. I am on the treadmill and lift weights at least 2 times a week. I’m following the Melioguide active level strength training, mostly using 10 pound weights. I have 2 rest days each week. I seem to injure myself easily, currently de Quervain’s tenosynovitis in my wrist, plantar fasciitis, and swelling on the lower medial side of my knee. Sit to stands and squats aggravate my knee. I’m thinking about going back to physical therapy.
Is resistance training just as good as weight training? I’ve been reading a lot and they are now talking about resistance training is better. Is this true? I also doing low vibration exercises.
i like the idea of the kettle bell because there is no gym near me and i would need to use the weight at home. What would be my goal for weight, is it the most difficult for 8 reps?
Hi. This is great information. I loved your video with Candy lifting. What weight can Candy lift on a dead lift. Plus's the other weights.?? I'm doing dead lifts with a personal trainer twice a week. I'm up to now 45 kgs. It's took 3 months. 60 kgs with the bar . Plus,leg press and goblet with squats. And jump ing down .Thank you for the brilliant information in your videos. Very much appreciated .x
what if you have Osteopenia and Kyphosis. I exercise daily and change off what I do. Started lifting with 6lbs altogether. Even with instruction on videos who tell you how to move not using your back seems difficult for me. I used to be a yoga instructor now I'm 78 years young.
How much impact do you think taking thyroid medication for past 20 years has on bone health vs. low hormones vs. no high impact exercises for a 65 yr. old woman?
Thank you so much for this video - I’m 70 (just) but after an horrendous fall last year when I broke my wrist, I had a DEXA scan and the diagnosis was severe osteoporosis in the spine and osteopenia in the neck and hip. The only treatment I was offered was a bisphosphonate infusion which, after researching the side effects I decided not to have it. I’ve being lifting light weights and doing fast walking up hills and taking all the recommended supplements but after watching your video today I’m going to use heavier weights. May I ask if a rowing machine is good for strengthening bones? Thank you
@@drdaveclayton Thank you so much for replying and so promptly - that’s really useful for me. Also, it’s so rare that doctors will reply to comments and often the questions and answers are just as informative and incredibly helpful to people.
I fractured my back L2 /L4 lifting those 40 pack water bottle cases delivering walmart groceries. I then tested -4.5 on a Dexa in that area of spine and -2.4 in both hips. I've completely changed my diet, no soda and taking 10,000 iu D3/K2 MK7 200 mcg and collagen. Back healing. is now going on 4months and not healed yet. Can I do squats with heavy weights with that severe of osteoporosis? I'm in pretty good health otherwise.
@Glenna Lovell My lumbar score was -4.6. I don't know if I've had fractures but I can definitely "do something" to my back wayyy too easily, and it always happens when I'm exercising. Was seeing a personal trainer right after my diagnosis, wanted to get on the horse safely, and for the most part they were very good about not pushing me to the bad point. I'd been doing squats with a 25 pound kettlebell with no issues. Then one day I came in and they've got this cage with, she told me, a total of 75 pounds of weight. I was a bit shocked but I hate to say "I can't do that," and she assured me the cage was to prevent my twisting. It definitely was heavy but I did okay the first two sets; by the third, I could feel that twinge, think it's my SI joint, slightly on the left side. It's so mild that except I've been here before, I would think it's no big deal. Of course the next day I knew. I basically can't do anything, despite six months now of carefully working on those muscles, that puts any torque, especially with heavier weights, on my lower, or as I learned this week, mid-back. (That was the mildest twist, truly didn't expect issues with that area.) It's extremely frustrating, how do I get stronger if I can't DO the things that will help me get stronger? And I used to do squats with weights all the time. Would do them on a vibration plate, even not that long ago. 😞
My problem is severe scoliosis and no weights above shoulders to compress spine.. I can do dead lifts, machine shoulder press, leg press .. so frustrating because I also have severe osteoporosis and no way am I taking meds.. I’m 68
I have a back injury and can't lift heavier weights, even a 2 pound weight I can't do any over the head or at waist level. No running either, I'm doomed then
Good video, great presentation, but I have a question about high impact sports. Everything else I've read or watched advised strongly against high impact if your DEXA scan shows -2.5 or worse. Osteoporosis is measured as a range of severity. Can you elaborate a bit on what's safe for those of us who fall into an even more severe category of -3.1 or greater in the spine and/or hips? Edit to add: I'm in a rural area with no gym, so I need to know how to build bone density at home without having to buy expensive equipment. TIA.
Always check with yr doctor first ! Start maybe with balance routines coupled with light weighlifting 250gm bags of rice in each or both hands.Rice bags as weights on across ankles as leg lifts. Pilates especially chair pilates. UA-cam has a number of sites just do a search. Make it fun by doing it to music that you enjoy. You can also do pilates lying on a firm bed. Maybe try your hand at basic Linedancing but slowdown speed of videos and cut out jumpy movements. Make all fun always with the safety of a solid chair. All balance, strengthening and pilates can be found on UA-cam. I DO stress please check with doctor and have a safety rail or firm chair to grab and go slowly at first building up strength and balance. Hope that helps. Enjoy all that you do, make it fun Me Time. 😊
I was loving doing squats and lifting heavy weights. Then osteoarthritis of my right knee kicked in, and squats aggravate it. I’m so frustrated, and not sure what to do now.
Question about the squat. I got lots of elderly/injured clients who are terrified of bending their knee in any direction. Supine doing leg presses is fine bc there's no stability challenge but once u get them upright they're convi ced squats just hurt their knees, even though they were just working their knees to 90 flexion supine. How would u go about ppl who are afraid of knee bending weight bearing movements?
Hm, I have osteoporosis and was told not to lift over 10 lbs. You are telling me its ok to go ahead and lift safely in the gym. I miss it so much. It's so confusing.
Try researching the Liftmor trial or Professor Belinda Beck for more information. It is very confusing. The Liftmor trial put to bed this notion that you mustn’t lift weight but you must do it in progression and safely.
I am confused all of the above exercises were not recommended osteoporosis. Eg. Dead lift is considered spinal loading. How do i.not harm myself and make things worse. 11:42
It’s somewhat frustrating to consider that squats with weights is something you don’t have at home, therefore having to go to a gym. When it’s mentioned jumping, is using a rope safe? I feared that with the impact I could brake some bones.
What about jumping rope with a weighted rope? I read it’s one of the most effective exercises for OP. I also read it can lead to stress fractures. What’s your opinion?
What are your thoughts about the program OsteoStrong? I have had multiple back fractures, currently in PT. I have a dexa scan number of -5.7 and saw your video on the salt! I am curious to see if that program would work for me post PT but worry I may be too far gone. Had thyroid cancer that destroyed my entire body. Thanks
@@drdaveclayton thank you. Once I get stronger and out of PT I will look into that program. I am trying to gain weight due to the cancer I had that caused dysphagia. So happy I stumbled upon your channel.
Oh no. Please do not do the OsteoStrong program. You need to work with a qualified and experienced physiotherapist if you can find someone. You might like to try researching Margaret Martin who has the necessary expertise especially with those who have fractured. I’m assuming you are on bone meds with a score like that? Best wishes to you.
I reversed my dexa scan from osteoporosis in my spine score into the normal range with Pilates. I did it daily. My GP was amazed. I still have osteoporosis in my femur and am now concentrating on increasing muscle strength around my hips. I do weights and push-ups daily. I am thinking weights on my legs and doing leg lifts.
Congratulations! Could you recommend a good book or video to practice Pilates? Please, give me some ideas. I really want to achieve the same!!!
I went from osteoporosis to osteopenic with increased walking and activity
@@humblebee3018 - I also really like this guy!
I did that too but CTX score was still high
My knees are really bad..cant do squats
For many years I’ve been practicing TaiChi, Yoga, Pilates, Stretching and some weightlifting 2-3 times a week, and active all day with household chores. Last year I was diagnosed with Osteopenia, but continue to swim laps once a week for a relaxing feeling @ 82❤.
I have severe osteoporosis. -.4.1 And, I swim every day for pain relief (six compression fractures) and building muscles. Also, my bone density decreased with tymlos injections for two years. I also walk 20 minutes daily. But, my experience is that swimming is better than sitting on the sofa.
My mother in law swam 1 mile every day for years. She had severe osteoporosis. Swimming doesn't help bones!!! Check it out.
@@donnab9015 Swimming isn’t weight bearing and doesn’t help build bone density. :-(
@@MsSaka100 you are correct,but swimming is better than doing nothing
Swimming doesn't improve bone density but it's a good exercise for balance. It helps to prevent falls.
I am an 81 YO female. I have been an active hiker and backpacker carrying a 39 lb backpack. I am 5' tall and weigh 120 lbs. 18 months ago I broke my hip in a traumatic fall (not while hiking) I had just finished refurbishing my 4-acre property and house repairing long deferred damage. I was up and down a ladder multiple times a day, I was lifting 35 lb sump blocks, working on my feet 9 to 12 hrs a day, pushing, pulling, and lifting heavy items. I have had many hours of therapy that allowed me to return to my sport of hiking in the mountains. Then I slipped on ice and sprained my hip in 3 muscle groups and am again in physical therapy. It's been a couple of months and I am only now able to begin using light weights. My Dexa score 6 months after the initial hip fracture was -2.4, I now can do air squats, 40 /per twice a day sessions, as well as many other exercises and 2-mile walks along a river trail. Jumping and hopping or running is out of the question. I will soon begin some blood flow restriction exercises if my PC clears me. I found your information encouraging for those who can do high intensity exercise, but for those who can't, it might be a little discouraging.
You're an inspiration. I hope that you mend up quickly and get back to your ultra active lifestyle. Keep us posted if you can.
Last week in PT with BFR I did 60 squats, and other exercises. At home I am removing a lawn made of wild grasses, raking, digging, using a garden cultivator. At an investment house I am cutting down tall broom plants, weed whacking, more raking, painting, patching the house. Unfortunately, my insurance won't let me do another DEXA until next May, but I can't imagine that my bone density isn't increasing. The damaged tendons are beginning to heal, and I expect in a month, to be without pain. The BFR work is a real game changer. I am the oldest patient getting this program in the clinic.I can lift 25 lbs, not more yet.@@KatarinaS.
What😊 is BFR?
Damn you're working out harder than an elite Marine Seal in his 20's
You have no idea how much I needed to read your post! I now live in rural area on property and I love being outdoors and active taking care of it and animals. I do see however that I need to do more to really make a difference in my bone density. I'm 60, diagnosed with osteoporosis at 49. My mom and grandmother have it - genetics, ugh! You've inspired me to kick it up a notch! Hope you heal well and get back to doing all you love.
Hi, I was diagnosed with hip arthritis 7 years ago. On the advice of the orthopaedic surgeon, I took up swimming to strengthen the muscles around the hips. My hip pain is under control, and there no need to have Total Hip Replacement. Late last year, I was shoked to find that I have osteoporosis (T-score -3.6). I have since taken up Powerlifing. Within 5 months of training, I have progressed to squatting and benching more than half my body weight and deadlifting one & half times my body weight. Not bad at all for someone in my mid-60. Thank you for the encouragement in your video, I am looking forward to an improvement of my bone density in a year's time.
Wow! Very inspiring story - thank you for sharing. Good luck and keep up the good work!
Whilst swimming is not an exercise that assists bone, it is a very good general exercise for cardio and muscle strength as you describe. Now you need some weight bearing weight or resistance work.
That's motivating to hear. I have a hip fracture since 8 years. Doing weights for a few years This helps me to understand that it's all helping.Hopefully won't need to have the full hip replacement.Although I have chronic pain.. but only just coping with natural remedies.Can I ask what you use for your pain.?
My DEXA scan scores were -2.6 in my hips and spine. Three years later I had the second scan and my score stayed the same in my hips. But my spine had improved to -1.6. What did I do? I started doing squats and though I didn't do enough, at least my hips didn't deteriorate anymore. For my spine, I started wearing a fanny pack with 3 lbs in it. I wear it for 90 minutes a day when I do my walk. I'm now doing three times as many squats, will add weights and maybe I'll get a weight vest. Thank you for this very direct you tube. Very helpflu.
Awesome to hear. Thanks for sharing ❤
May I ask if you took any Fosama or medication these 3 years along with exercercise?
I was a body builder lifting very heavy weights; also a runner competing and had an extremely healthy diet and I still developed extreme osteoporosis so go figure. I’m 67 now and still lift weights and run.
I'm speechless
Any conjecture on the causes?
That’s discouraging!
Tell us more please. Diet? Reversal? Did you deadlift and squat? What weights?
@@shadmo8629 I did and still do. Pretty heavy weights. According to the studies I shouldn’t have developed osteoporosis because I did everything correct to avoid it,but I did. I want a doctor to explain that.
I suffer all the above, im 80 years old, I will try most of your recommended excercises.
Hope that went well for you. At the age of 80, a doctor would be imperative.
I do have both Osteopenia and Osteoporosis. I walk all the time and light dance and it didn't help according to my last Dexa scan. I need to change it up. Thank you Dr. Clayton.
Hi Cheeks! My latina wife loves her dance as well - especially Bachata! Unfortunately, you're right that it's unlikely to create the strong healthy bones you're looking for. Hope this helps, and good luck! Thanks for watching! Dr. Dave
Do you have the links to the exercises you recommended? Thank you for these videos! I just had two partial knee replacements during the pandemic 😷. The doctors nor PT’s are telling me what you’re saying.
Thank you for your precieus vidéos, can you give. us links to see the excercises. Thanks a lot
Here's the link - thanks for watching! ua-cam.com/video/YP5oCmbhwnQ/v-deo.html
@@drdaveclayton are squats ok for knee replacements?
Hi Doctor, personally I use Hex Trap Bar for deadlifts. Great for loading lots of weight and avoiding back positions that may hurt you. Also important to train the back of the legs (like Good Mornings) to ensure muscle balance over the knee joint. 60 years old and reversing my knee pain.
I love the Hex Trap Bar as well - good call! Thanks for watching!
& that's why " cross fit" Really is good . ... as Much as you ( initially) might detest it ... they Really " max " you out ! ....@ 52, I dead lift 190 lbs,( max out), jump box now 2.5 ft, jerk & glean max out @ 135 lbs, squat lift 140 lbs ( body weight: 148 lbs, 5'5" height, female) .. I thought I was ' strong ' going in; soon realized that it was " target strength " - not overall body strength. Crossfit - with a REALLY GOOD instructor!- made Alllll this difference in the everyday life of my body !
I was diagnosed with osteoporosis over two years ago; almost time for another scan to take a look at my bones to see where I'm at. I use a vibrating plate ; wearing a wait harness: I do some squats with that. ( Doing weights 3 times a week) I also have a mini rebounder where I do weights on that gently. I exercise breathing resistant: almost daily 15 minutes. I try to eat right: when do most of the time. I have stopped taking mega calcium: as it doesn't help. ( Getting calcium through or what I eat: do take vitamin D3 as well as K2) I'm looking forward to my dexa scan to see where I'm at now; I'll be perfectly happy if it's just the same or a little bit better. I am 66 years old, I can't do the one exercise you say without hurting my knees, but I'm doing what I can.
I believe you can shock your muscles/ bones with swimming, if you do it right. I saw someone swim so slow, I thought, "If you go any slower, you are going to sink." Try doing butterflies & you will see. If you do it right, you can exert great stress on your muscles (connected to bones through tendons), and yet not have the shock on your joints (hips, knees) that you get with running. If you can breathe easily, you are swimming too easy. If you are swimming hard enough to be out of breath, your muscles are being forcefully exerted. "Weight bearing" is ALL about 'force'; (the definition in physics of gravity is that it is a force of acceleration, due to the strong attractive pull of the earth, due to the size of the earth vs you/ smaller objects). "Force" can happen in other directions than toward the earth, & in ways other than going against gravity; it CAN occur even in buoyant water- IF you exert FORCE. Any straining of muscle is "weight bearing" IF you exert FORCE. It is "FORCE" that is the key factor, since "force" is ALL that "weight bearing" really is. If you do it fast enough or push/ pull hard enough, it is a type of force, & can be done to the extent even of "shock." It would be similar to doing certain challenging calisthenics moves, against your own body weight/ force/ motion. But I'd be careful with the idea of 'shock;' I injured my shoulder with a good yank just dancing.... losing months of exercise, which helped nothing.
Be careful im a swimmer and now o hv disk hernia at c6 - c7 so be careful
This is great information -all new to me. I have some mild bone loss. I am older but like squats for some reason. I do squats with low to moderate weights but will now add to the weight. I will watch more of your videos! Thank you!
Thank you for watching Donna!
VERY helpful video. As a 62 year old male just diagnosed with
Osteporosis this information here about lifting and squats
I will certainly be doing now.
My Physical Therapist recently not doing high impact. I’ve already had a T12 compression fracture d/t lifting something heavy over my head. I’ve have 4 natural child births & this was far worse. I had a vertebralplasty. I have significant inflammatory/rheumatoid arthritis. My shoulders, back, neck, knees and hands & fingers hurt constantly. There’s no way I could ever do high impact exercise of any kind.
Thk you. Clear n photos with great information. No sales pitch. Subscribe. Pills. Amazing. Can’t wait to start. I can do this!🏋️♂️
My osteoporosis is worst in my spine, but I also have some vertebrae slippage at L4/L5. I fear putting too much weight on my spine from overhead. Will squats help the osteoporosis in the spine? If not, what exercises might help? Thank you for your videos.
Thanks doc from Colombia South America, very good advises! I am 61 years old and I don’t want anymore medications for my Osteoporosis….. ❤
Thanks for the great video. I wish all doctors practiced medicine the same way you do. I have osteoporosis (early 60's) and my internist wants me to see a specialist whom I'm sure will want me to take Fosomax or something similar. I'm small boned and always been slender. I've also been under a lot of stress the past five years taking care of my mother who passed away last year. I know cortisol is also bad for your bones and overall health. My internist said I couldn't reverse this naturally. I know I can. Vitamin D3/K2 is vital for bone health (as well as the immune system), and also, boron, manganese and strontium. I'm confident that with doing weight bearing exercise as you advised, and making sure I'm taking a supplement with bone health ingredients, I can improve my dexa scan scores.
In addition to weight bearing exercises, what about exercise resistance bands? I use one around my legs and do leg lifts to increase the strength of the muscles around my hips.
Resistance bands are terrific … it is the specific exercise that is important, though, to target the particular hip and glute muscles. You’d need a qualified instructor to identify the correct exercise and how to incorporate the bands. Example, the glute bridge using a band is terrific for the low back and hips.
Would love to know what a glute bridge with a band is...thanks
I have osteoporosis in my left hip and osteopenia in my lower spine. I started a program 2 years ago similar to your recommendations and have improved my bone density in my lower back by 16% , but my hip has remained the same albeit I dq a smaller amount of weight with the kettle bell.
I'll work on increasing the weight, but my Dr. Warned me that the hip is not as easy to make progress on.
Hi, I also have osteoporosis in my right hip and I want to reverse my bone density. Can you please tell me what exercises to do for it. Does your bone density improve?
Wow. I just found out I have osteoporosis. My doctor is saying nothing more strenuous than walking and maybe 20 lbs. lifting. I’m confused but my intuition tells me I can and should do more than that.
I would change doctors
Like many people suffering bone loss i also have osteoarthritis.This means that for moves like squats and lunges its difficult to do the full range of the exercise without discomfort.Any suggestions?
I was just diagnosed with Osteopenia and it was certainly a wake-up call. A friend pointed me to you and I'm excited to start getting strong. Thanks for the encouragement!
You got this!
@@drdaveclayton Thank you!!
What is your opinion on weighted vest when walking. Dexa scan -4.5 L4. Thank you for the information in your videos.
Is rebounding good for osteopenia?
Can you make some recommendations about types of places that offer these kinds of exercises?And appropriate supervision for osteophenic women ?
at 72 yrs I can’t see myself doing high impact or heavy weights, simply moving and walking a lot works!
thank you for your video and advices
Good video, very encouraging. At the end of the video you said you would link other exercise videos below. I cant see any links regarding exercises. And us ladies need all the help we can get. If you have the squat video, that would be great.
Thanks for the reminder! I"ll put some links and post a workout video shortly. Appreciate the comment!
Someone asked earlier but I think you missed it… Is rebounding ( on a mini trampoline) of any benefit, particularly if you jumped hard?
Also, how about stomping your feet down hard on hard surfaces as you’re walking?
Lastly, do vibration plates/platforms provide benefit? Is so, which ones?
Thank you for your work 🙏🏼
Did anyone answer this? I’m curious too.
You'll get compressed spinal disks if not careful. I did!
Low intensity vibration trials have shown positive bone outcomes. research Dr Clinton Rubin. High intensity vibration may cause harm and is often contraindicated by manufacturers of these machines for people with osteoporosis or other conditions. You start stomping gently. You might do it on carpet, maybe wearing shoes. You’d do this for a few months before moving on to heel drops. no more than 25 per day. Jumping and hopping carry high risk for people with osteo of the spine, so very gradual stomping to heel to small jumps.
@@cindyullman6035From trampolining, stomping or the vibrating platform?
I need to know the answer to this too! Please can somebody answer?
Thanks Nancy Smith, you reversed it on the spine with Pilates !!! I find it better because How could one lift heavy weights without risks when loss of bone is in the spine!!??
good question, i wish someone with knowledge, possibly the presenter,
would answer this
Agree! People with osteoporosis take a great risk while lifting heavy weights! I find these ecercises very risky and harmful
I was diagnosed with osteopenia some years ago. The squats may prove problematic, because i was also diagnosed with fibromalgia and arthritis of both knees, so pain can be a problem when excercising. Do have any suggestions please?
Thank you.
Hi....can anyone speak to the exercise "rebounding" on mini trampoline? I think NASA did studies on this to rebuild bone when the astronauts came back from space because that causes huge bone loss. Thanks to anyone who can provide any info.
I do weights in Pump Classes( Les Mills style) in Australia Our instructors ALWAYS tell us to focus on correct technique before increasing weights.. Eg Knees should not got past toes when doing any type of squats.
@Dave Clayton MD -
Very helpful articulation & graciously 'suggested' advice & tips to help one 'begin flight', or 'take off'
at the airport of practical courses of action - figuratively speaking.
Thank you.
By God's grace, I am recently getting back into weight training, and I had 'gathered' or deducted that Squats & Dead lifts were of pivotal importance, but I have been working with longer reps & sets, but 'bone-wise' & otherwise, I can see now that it makes sense to also "challenge" muscles occassionaly with "Max weight" sets of 3 or 4 reps also, ... "into the mix". (Good reminder!)
And jumping & hopping aspects are new knowledge for me, I did not realize that previously. ... 👍
I am taking Boron as an added element as well, in addition to Magnesium Malate, Vitamin K2, Vitamin D, sunshine, & then Calcium from just foods. Hopefully the boron, in balance will be a boon to bones, also - as an adjunct / dietary supplement.
Thank you this has helped me so much and gives me hope.
I'm glad to hear, were there any particular parts you found most helpful? I'd love to hear about it.
Hi Dr. C! 😃👋Thank you so much for these great tips on how to improve our bones with specific exercises. Really appreciate that you provide this information in a short and concise manner. I watch a lot of videos and people lose me when they just go on and on and don’t get to the point quickly. Appreciate all you do! Thanks again!💕🤗
Wow, appreciate the feedback! I was worried that 10 minutes was too long :) Thanks for watching!
How does indoor/outdoor rock climbing do on the full body intensity scale to increase bone density and strength? Wife and I are in our last year before turning 70. Indoor climbing for >10yrs. No intentions to stop, since so enjoyable solving “vertical puzzles” and a positive, supportive, community environment. Do we dare add more? Parameters for working out in the safe zone? …for reducing risk of overuse injury?
Can you provide a link to the UA-cam videos to follow for the exercises you mentioned in this video? Thanks!
Great information I’ve been working on these I’m 70 and I’m swatting with two 5 kg dumbbells so roughly what would be a safe weight to go up to as I’m a very small boned person . Appreciate your help many thanks for video
Thank you for sharing this video. Blessings 🙏❤️
Thanks for watching!
Walking is not so good for building bone. So if I add walking weights starting with 10 lbs on each leg would it help? How about wall push-ups? Skipping with a skipping robe? 🤪
Great information. I’m not seeing anywhere your recommendations of other videos to help with the exercise routine.
Thank you Doc! So glad I found your channel!
This makes a lot more sense to me. Heavier weights here I come and higher impact❤ thanks
First time I've seen a video advocating weight bearing exercise to help combat osteoporosis/osteopenia. I was diagnosed about 5 years ago with osteopenia. I'm a 52 year old man. You recommend squats as the best exercise. Problem I have is I was born with spina bifida, which means i cannot free-stand, and have to use 2 walking sticks to get around. Could you please give me some advice as to how to move forward? Many thanks!
Edit: only equipment i have at this point is a couple of dumbells and chinup bar in the doorway. Cheers.
"Weight bearing" in literal translation means to exert a force that opposes the force of acceleration of objects toward the earth, which is the definition of gravity, which is the cause of 'weight' & thus 'weight bearing.' So, bottom line 'weight bearing" is about 'force." ANY type of force you can manage to exert with your muscles will therefore be 'force bearing' which is 'weight bearing.' So your solution is to exert force with your muscles any way you can manage, given your limitations. Force on muscles is translated to force on bones, by the tendons which connect muscles to bones.
So given the explanation I shared, I would say you could do something similar to squats by exerting force with your legs in a squat type motion against a resistance. This would mean something like resistance bands, & moving your legs in a squat type motion against them, such as while lying on your back; instead of pushing your body up against your legs, you would push your legs down, against your body that is lying down. Or using a weight machine where you sit on an incline, to the degree possible, & push out the weight with your legs, just to give some idea. You can figure out how such possibilities would best work for you.
@@cchemmes-seeseeart3948 Excellent suggestion, thanks. I've tried resistance bands, and do use them for different things. I have been experimenting with squats using the dumbbells, with obviously some alterations due to being unable to stand unaided. I have been working on performing the squat with my bum against a wall, and basically sliding down the wall with each squat. I then found it easier to lean against a glass door, which enables freer movement as the glass gives less friction. Not an ideal solution, but it seems to work. Stance is not ideal because of having to lean on another surface, but it's improving as I'm getting more used to it. Appreciate your input, thanks.
Thank you so much, this is super helpful
Eye opening, thank you!
Thanks for watching!
What do you think of squats on the total gym? Or exercises overall on it? It definitely take’s pressure off my knees. If you have a good total gym workout for osteoporosis that you recommend I’d love to try it. Thanks
I do a 45 times leg press combine with inner and out tight 60 CB pds…
Any exercises for people with significant knee issues? I have arthritis, scarring and no remaining cartilage .. been told by Dr to Never do squats or exercises requiring knee bends or knee extensions with weight.
Other suggestions?
Your doc is quite right! All those exercises are banned!
LIFTMOR demonstrated significant increases in lumbar spine bone density, however, femoral head bone density did not improve much. We need exercises that better target the femur, and they probably will involve impact or special high-stress movements.
Regarding the latter, why are we not seeing anyone using isometric exercises in trials? With an appropriate apparatus, this would allow subjecting the lower extremities to much higher forces than full-range calisthenics like squats can achieve.
Breakdancing for 30 years has made my wrist’s huge. Now I’m working on my lower body bone health with jump rope and sprinting.
Thank you for your video. Do you know if hill climbs (walking up a steep hill 8 times, 3 times a week) help with bone density? Also what is the best exercise to strengthen the bones in the lower spine or the L-1 to L5 lumbar area?
Hill climbing helps on machine?.
@@suemoreno5217 Sorry, I do not understand your question.
I met the treadmill machine putting setting it up on steep hill? Sorry.
@doctorclayton I have had 3 fractures both wrists and a vertebrae in 18 months may 2022 and December 2023 are these heavy weight bearing exercises appropriate for me. I am 73 and was very active. I am doing some weight bearing but havelnly been using 1 or 2 kgs. Thankuou
My dilemma is non diabetic neuropathy, which limits my walking which in turn discourages me. I ride a stationary bike but I don't know if its doing anything. I do do some back exercises on the floor and use light bar bells for my arms.
This would be great except that every time I do any type of exercise in any way like this I end up hurting myself, either my back or my hip or my upper shoulder. Somewhere. Plus intense exercise raises my heart rate and I end up in a heart arrhythmia. The closest thing to this is a franchise called OsteoStrong. It uses high-intensity pushing and pulling on a machine but doesn't involve squats or heavy movements that really increase your heart rate. I really wanted to do it but and $150 a month just hasn't been in my budget so I continue to lose bone and gets shorter and more disabled by the day! It's horrible I've lost several inches and I don't even want to know how much because if I did I probably have a breakdown😢
I am so glad you both are back . 🎉👍
Thank you I will do it
Lifting heavy waits to improve your bone heal is not an option for a 74-year-old woman who has never been inside a gym.
I would like to know what the elderly can to do to slow down or even improve osteoporosis. I would appreciate to hear from anybody with an answer. Thank you.
Hi! These are SAFE exercises by the best fitness instructor for the seniours, named Meredith. I am 68 with osteoporosis and arthritis. I do her exercises every day. Check her channel. Be healthy.🌹
4:40 high impact (weight and stress), peak not number of repetitions.
10:20 conclusion
I was just diagnosed with osteoporosis this past week. I am a 55 year old female and have been a paraplegic 17 years. My doctor recommended I go see an endocrinologist.
I cannot do ANY type of squat, jumping or running. Any suggestions??
Thank you! excellent explanation that I'd not heard thus far. I do agree - important to get a trainer, especially, if you've had some soft tissue damage to knees....
What do you think about weighted vests?
I’m 63 and trying to reverse osteoporosis due to hyperparathyroidism. ( I had surgery in November 2022.
I’m doing squats too!
My parathyrod surgery was in August in 2022. Some doctors have noted that once the adenoma is gone, the bones began to rebuild.
You might try Margaret Martin who is a qualified Physio and has videos on weighted vests and how to use them.
IDK but I find this hard to understand. I am 65, and had major back surgery about ten years ago. I was told to do low impact stuff because of my spine. Then I gained over 25 pounds since covid and my son's death. Recently diagnosed with osteopenia on the high side so what do I do? I did start eating more healthy and try to walk. I ordered Vit D with K. Maybe it's hopeless for me
Don’t give up Megan. I’m sorry for your loss … I understand that pain. You might like to check out Margaret Martin … she has some terrific beginner to advanced programs. Sherri Betz might also be a resource for you. Best wishes and good luck. Don’t give up.🌺🌺
Well, I guess I won't be doing these exercises because I broke my back with compression fracture twice by lifting some heavy stoneware plates up into a cupboard so there's no way I could dead weight lift. Anything in my back.
Is it possible to do these exercises at home with free weights? I'd really rather not join a gym but understand that these exercises are essential. It seems to me that some can be done with free weights. What do you think? I have been using free weights for more than a year and graduated myself from 8 to 10 lb weights and I have one 15 pounder. I can get more weights but does joining a gym make more sense. I'm just so used to working out at home since the beginning of the pandemic. I signed up for the ostera online program but it does not include the weight lifting work.
Thank you very much One question please: I have osteoporosis and also arthritis in my left hip ? What can you recommend me I appreciate it Thank you 🙏🏽🌈
Hi, thanks so much for your videos🙏🙏😐
I’m starting to do yoga for osteoporosis because the studies Dr. Lauren Fishman did with particular poses showed a major increase in bone over a year when lots of twisting was done! Have you heard of that?
Also, I have a compressed L1 vertebra due to a fall I had a few years ago 😢and I was wondering if jogging could make the compression worse. Or bouncing on a trampoline or rebounder?
Thanks so much.🙏
Also, do you think those vibration plates they sell for thousands of dollars are useful? If so, I would try to find one to rent.
Just got your site, is this safe if you have compression fracture? Thank you
TY , regards from Spain . Could you pls advice on osteoporosis but for people who also have osteoarthritis? This combination is unfortunately very common on many of us . With this we can’t do impact nor heavy weights as it impacts on the neck , traps and shoulders where I have severe arthrosis. Could you help ? Thx ❤
Not a good ideia to running or jumping in osteoporotic patients because the risk of falls. The strength exercises are safer
3:14
Hi Dr. Clayton, I really enjoyed your video.
I just got diagnosed with Osteoporosis. I’m 60 year old, stay active and an ultra runner. I was so surprised my Osteopenia advanced in 2 years to Osteoporosis. I’ve been running since I was 45 yrs old. My mom had Rheumatoid Arthritis and a hip replacement. I’ve been taking 1200 mg of calcium and 5000 units of vit D for the last 10 years and I still got Osteoporosis. Can I still run long distance and stay safe? I’m going to start taking Fosamax and I will start strength training. I do Barre and Yoga as well. Thank you.
Sandy H.
Hi Sandy, I highly recommend Powerlifing. The Squat, Bench and Deadlift are the 3 exercises suggested by Dr Clayton. Since starting the Powerlifing 5 months ago, I can feel my muscles have strengthened. I am looking forward to reversing my osteoporosis in 12 months time!!
Loosing bone means that you’re loosing about 11 minerals not just calcium.
I wonder if you get Vit K2?
Hi look in to Vitamn D3 combined with K2 and collagen peptides..
Hi Sandy. Whatever you do don't take calcium carbonate.Dr Berg has very good UA-cam videos about bones. Magnesium..I just recently started using Magnesium Glycinate..faster absorbing there's differently kinds..but don't take Magnesium Oxide..,K2 with Vit D3 is needed for strong bones.Nit just calcium.
What if you have osteoarthritis and can't do heavy weights on your legs?? 😢
I couldn't keep listening.. ..I just wanted to get the information on what exercises we need!
Sadly, I now have very limited mobility and have a severe degenerative scoliosis of my lumbar spine. My osteoporosis shows mostly in the collapsed spinal area so I’m not able to many of these exercises because if severe pain. I cannot swim.
Great video!! I wonder if you are familiar with OsteoStrong? The company provides osteogenic loading using robotic machines that support axial compression of the bone (Wolff"s Law) to emulate the effect of high impact activity. The system promotes osteogenesis (bone building) through precise body positioning that allow loading forces that are much higher, safer, and more effective than typical weight bearing activity. Thank you!
I went for a complimentary session there and it was pretty interesting what they do, but I couldn't afford the monthly fee and if you don't go regularly it's not really going to help you.
I just got a compression fracture from Osteo strong. If you decide to do Osteo strong don’t go overboard with pushing on the machine.
Thank you so much for the tips. I am 73 and have both osteoarthritis in multiple joints plus Osteoporosis (last dexa -2.6). I recently started 2 water exercise (cardio/core and arthritis) classes and 2 classroom arthritis classes. I am on the treadmill and lift weights at least 2 times a week. I’m following the Melioguide active level strength training, mostly using 10 pound weights. I have 2 rest days each week. I seem to injure myself easily, currently de Quervain’s tenosynovitis in my wrist, plantar fasciitis, and swelling on the lower medial side of my knee. Sit to stands and squats aggravate my knee. I’m thinking about going back to physical therapy.
Is resistance training just as good as weight training? I’ve been reading a lot and they are now talking about resistance training is better. Is this true? I also doing low vibration exercises.
i like the idea of the kettle bell because there is no gym near me and i would need to use the weight at home. What would be my goal for weight, is it the most difficult for 8 reps?
Hi. This is great information. I loved your video with Candy lifting. What weight can Candy lift on a dead lift. Plus's the other weights.?? I'm doing dead lifts with a personal trainer twice a week. I'm up to now 45 kgs. It's took 3 months. 60 kgs with the bar . Plus,leg press and goblet with squats. And jump ing down .Thank you for the brilliant information in your videos. Very much appreciated .x
Very interesting. In a world where everyone is talking about supplements for osteoporosis, this information you are sharing is very precious! 😊
Glad it was helpful!
what if you have Osteopenia and Kyphosis. I exercise daily and change off what I do. Started lifting with 6lbs altogether. Even with instruction on videos who tell you how to move not using your back seems difficult for me. I used to be a yoga instructor now I'm 78 years young.
I got from hip fracture surgery 4 months ago.
How much impact do you think taking thyroid medication for past 20 years has on bone health vs. low hormones vs. no high impact exercises for a 65 yr. old woman?
Thank you so much for this video - I’m 70 (just) but after an horrendous fall last year when I broke my wrist, I had a DEXA scan and the diagnosis was severe osteoporosis in the spine and osteopenia in the neck and hip. The only treatment I was offered was a bisphosphonate infusion which, after researching the side effects I decided not to have it. I’ve being lifting light weights and doing fast walking up hills and taking all the recommended supplements but after watching your video today I’m going to use heavier weights. May I ask if a rowing machine is good for strengthening bones? Thank you
@@drdaveclayton Thank you so much for replying and so promptly - that’s really useful for me. Also, it’s so rare that doctors will reply to comments and often the questions and answers are just as informative and incredibly helpful to people.
Happy to help! Thanks for watching!
@@sylviafielding5437 p
I fractured my back L2 /L4 lifting those 40 pack water bottle cases delivering walmart groceries. I then tested -4.5 on a Dexa in that area of spine and -2.4 in both hips. I've completely changed my diet, no soda and taking 10,000 iu D3/K2 MK7 200 mcg and collagen. Back healing. is now going on 4months and not healed yet. Can I do squats with heavy weights with that severe of osteoporosis? I'm in pretty good health otherwise.
@Glenna Lovell My lumbar score was -4.6. I don't know if I've had fractures but I can definitely "do something" to my back wayyy too easily, and it always happens when I'm exercising. Was seeing a personal trainer right after my diagnosis, wanted to get on the horse safely, and for the most part they were very good about not pushing me to the bad point. I'd been doing squats with a 25 pound kettlebell with no issues. Then one day I came in and they've got this cage with, she told me, a total of 75 pounds of weight. I was a bit shocked but I hate to say "I can't do that," and she assured me the cage was to prevent my twisting. It definitely was heavy but I did okay the first two sets; by the third, I could feel that twinge, think it's my SI joint, slightly on the left side. It's so mild that except I've been here before, I would think it's no big deal. Of course the next day I knew. I basically can't do anything, despite six months now of carefully working on those muscles, that puts any torque, especially with heavier weights, on my lower, or as I learned this week, mid-back. (That was the mildest twist, truly didn't expect issues with that area.) It's extremely frustrating, how do I get stronger if I can't DO the things that will help me get stronger? And I used to do squats with weights all the time. Would do them on a vibration plate, even not that long ago. 😞
My problem is severe scoliosis and no weights above shoulders to compress spine.. I can do dead lifts, machine shoulder press, leg press .. so frustrating because I also have severe osteoporosis and no way am I taking meds.. I’m 68
I wish someone would correlate, even generally, bone growth percentages with T scores.
I have a back injury and can't lift heavier weights, even a 2 pound weight I can't do any over the head or at waist level. No running either, I'm doomed then
Good video, great presentation, but I have a question about high impact sports. Everything else I've read or watched advised strongly against high impact if your DEXA scan shows -2.5 or worse. Osteoporosis is measured as a range of severity. Can you elaborate a bit on what's safe for those of us who fall into an even more severe category of -3.1 or greater in the spine and/or hips?
Edit to add: I'm in a rural area with no gym, so I need to know how to build bone density at home without having to buy expensive equipment. TIA.
Doesn't look like you're going to get an answer!
Always check with yr doctor first ! Start maybe with balance routines coupled with light weighlifting 250gm bags of rice in each or both hands.Rice bags as weights on across ankles as leg lifts. Pilates especially chair pilates. UA-cam has a number of sites just do a search. Make it fun by doing it to music that you enjoy. You can also do pilates lying on a firm bed. Maybe try your hand at basic Linedancing but slowdown speed of videos and cut out jumpy movements. Make all fun always with the safety of a solid chair. All balance, strengthening and pilates can be found on UA-cam. I DO stress please check with doctor and have a safety rail or firm chair to grab and go slowly at first building up strength and balance. Hope that helps. Enjoy all that you do, make it fun Me Time. 😊
Is it possible for you to get a physiotherapist to see your x-rays and recommend exercises accordingly?
Light weights and low impact exercises won’t do it
I was loving doing squats and lifting heavy weights. Then osteoarthritis of my right knee kicked in, and squats aggravate it. I’m so frustrated, and not sure what to do now.
I'm 60 plus and cannot do the kind of weights you suggest....what do you suggest for seniors with osteoporosis?
Eat your leafy greens, magnesium, calcium foods and vitamin d be sure to check d because it do increase calcium.
Question about the squat. I got lots of elderly/injured clients who are terrified of bending their knee in any direction. Supine doing leg presses is fine bc there's no stability challenge but once u get them upright they're convi ced squats just hurt their knees, even though they were just working their knees to 90 flexion supine. How would u go about ppl who are afraid of knee bending weight bearing movements?
Hm, I have osteoporosis and was told not to lift over 10 lbs. You are telling me its ok to go ahead and lift safely in the gym. I miss it so much. It's so confusing.
Try researching the Liftmor trial or Professor Belinda Beck for more information. It is very confusing. The Liftmor trial put to bed this notion that you mustn’t lift weight but you must do it in progression and safely.
I am confused all of the above exercises were not recommended osteoporosis. Eg. Dead lift is considered spinal loading. How do i.not harm myself and make things worse. 11:42
It’s somewhat frustrating to consider that squats with weights is something you don’t have at home, therefore having to go to a gym.
When it’s mentioned jumping, is using a rope safe? I feared that with the impact I could brake some bones.
What about jumping rope with a weighted rope? I read it’s one of the most effective exercises for OP. I also read it can lead to stress fractures. What’s your opinion?
What are your thoughts about the program OsteoStrong? I have had multiple back fractures, currently in PT. I have a dexa scan number of -5.7 and saw your video on the salt! I am curious to see if that program would work for me post PT but worry I may be too far gone. Had thyroid cancer that destroyed my entire body. Thanks
@@drdaveclayton thank you. Once I get stronger and out of PT I will look into that program. I am trying to gain weight due to the cancer I had that caused dysphagia. So happy I stumbled upon your channel.
Appreciate the positive feedback! Good luck!
Oh no. Please do not do the OsteoStrong program. You need to work with a qualified and experienced physiotherapist if you can find someone. You might like to try researching Margaret Martin who has the necessary expertise especially with those who have fractured. I’m assuming you are on bone meds with a score like that? Best wishes to you.