Thank you for the info. I am 67 and in decent health, so I thought, but recently found out I had osteoporosis. It might be more inspiring for some of us seniors ,to see older women in your videos doing dead lifts, etc. I feel that at this point in my life, I could not keep up with the 20 something women lifting those weights.
HI Jane. The Liftmor study involved women going to the Bone Clinic gym which was specifically designed for performance of these exercises under very close supervision. It is not a gym for all and sundry to do all and sundry exercises, so the women in the study were mostly older women. You can Google Liftmor study or The Bone Clinic, Brisbane Australia and find some videos showing the women performing the exercises. It is not a matter of keeping up with anyone. You do the program, they record what weight you are lifting and you progress at your own pace. I am doing the program. I started deadlifts with no weight and am lifting 30 kgs at the moment after 6 months.
I am 72 and would like to see some videos or more info on exercises for older women for osteoporosis. How would I know a personal trainer would know what is good for me?
@@janp7943 Great question! All of the things I've discussed could be done at 72 but chronologic age is not as important as biologic and physiologic age. There are 52 year olds that would struggle with many of these things and 82 year olds that can crush them. Finding that personal trainer or PT is tough but interview them, ask them their experience with OP and if they've read any of the articles like Liftmore.
Video feedback. Flashing those slides in and out of view at a rapid pace hurts my eyes and brain and is driving me away even though I want this information
Thank you for doing all this research. Very interesting. There is a Japanese study published in 2019 called "Locomotive Syndrome" by Takashi Yurube that shows that doing 30 slow chair squats daily builds bone in the hip and single leg balancing daily prevents falls and fractures.
A physical therapist said that balancing on one leg is the single best exercise for balance. And easy to make more challenging by moving the leg, bending the knee etc. I’ve started doing them daily.
Hi Linda. I heard about this study on a UA-cam video last year but cannot find it now sorry . You could look at the bibliography at end of study by "G J Haberly 2013 hip loading during the squat exercise study" which has some interesting researchers listed.
Was diagnosed with osteoporosis 4 years ago (at 69), bisphosphates have done nothing. Recently, and On my own, have learned about dietary changes, supplements (K2 etc), but also need more info on weight bearing exercises designed for older women like me who also have osteoarthritis in the knees, lumbar spine, etc, - younger women have many more exercise options as their overall health is better. Please show exercises that can be beneficial for our age group while protecting our knees and spines (ie, I’m not supposed to bend over at the waist etc). Love all of your informative videos. Thank you so much.
Just want to chime in on the benefits of pilates as someone with osteoporosis. Although it doesn't increase bone density, as Dr. Lucas said it helps with flexibility and balance. Also, I have compression between two discs in the spine due to my osteoporosis which caused a pinched nerve. The pilates movements focus a lot on spine lengthening which has helped to alleviate the pain from the compression. My doctor had me stop using weights due to the pinched nerve and I've seen so much improvement from pilates that I'm now able to use hand weights again.
I agree with you having taken up Pilates a few months ago. I’ve just had a physio appointment and she’s so pleased with my spine range of movement after having 3 decompression fractures. I hope with time the nerve pain will go aswell.
I frequent a pilates studio owned by a PT therapist, and the instructors are extremely knowledgeable, which is essential when doing pilates for osteoporosis. I’ve been doing it for 20 years and I don’t know what it’s done for my osteopenia, it’s done wonders for my posture , balance and flexibility. Finding your core helps avoid falls. I’m 77 and the one area of osteoporosis has improved to osteopenia. Amazingly enough even though it has improved, the endocrinologist still recommends drugs. 😮
I was diagnosed with osteoporosis in July 2023. I am 61. I’ve been watching your videos since then and have found them to be really helpful. Thank you! Since my diagnosis I have been doing the Liftmore exercises about 4 days a week. Squat 60kilos, deadlifts 50 kilos and shoulder press 25 kilos.All 5 reps x 5 sets. Also do the drop exercise 20 reps about 5 days a week. I bought a LIV vibration plate and use that 10 mins twice a day, take d3 5000 mg, K2 in form MK7 180mg, boron, magnesium, upped my protein to about 80-100 grams ( i know it should be more) which is the hardest thing for me as I started putting on weight plus I just find it hard to eat that much food. I am trying to eat more food with calcium. I don’t take calcium supplements. I also have 50 grams of prunes a day.I would like to do another DEXA in July 2024 to see if what I am going is making a difference!!! I work in the fitness industry (35years) so I am at the gym 5 days a week. I also teach 19 group fitness classes Monday to Friday which are combo of Pilates mat, older adult, step aerobics, body pump and HIIT classes. It keeps me busy plus I am tired by Friday night! I know I have OP but I just don’t feel any different. I am still able to do everything I have always done. Keep your fingers crossed my DEXA improves this year. Stay tuned for the results.
Hi Linda do you know why you developed osteoporosis considering how much exercise you have done? I'm in a osteoporosis fb group and it's the same for some posters. They're athletes but have osteoporosis. I thought the condition was more likely with less exercise. Do you know? I'm trying to reverse my scores by exercise and nutrition. I'm plant based and according to cronometer I'm hitting my targets.
@@skippy6462 hi there. I was surprised I have it. So was my GP as she knows how much exercise I do.However, now that I have been researching the topic since July 2023, I think it could be the fact I haven't really been going in the sun since my early 40's. You know how they tell us Aussie to not go in the sun, use sunblock and cover up! I also didn't realize how important protein is in our diet. And I wasn't doing really heavy weights on the gym floor the last few years and was just relying on Body pump classes for my weight training. I have gone back to heavy weights, increased the protein in my diet, and take vit D 5000 IU, plus the Vit k, boron, and use the Maradyne LIV vibration plate twice a day. Plus added the impact work (jumps and drops from a bar)and now I add more balance work in my group fitness classes. I feel like a crazy lady some days! To think I will have to keep doing this indefinitely!!!UGG But I am determined to turn around the numbers without the drugs. I am hoping when I do the next DEXA scan in July/August my numbers have improved. FYI one of my instructor friends who has also worked in the industry as long as me found out she also has osteoporosis after I told her to get a bone scan!!She didn't eat a lot of protein. Her diet was manly plant based.Good luck with your journey! Please keep in touch. Would love to hear if your numbers improve.
The Perfect Workout is awesome. I progressed from severe OP to osteopenia in less than 2 years. Coming up on 3 years and now doing once a week maintenance. There are very few things I now cannot do safely. Balance is great and ability to correct missteps without falling is phenomenal. Highly recommend them and their method.
@@MyViolingirl Welcome to the channel! The perfect exercise will depend on the person, starting point and resources. We use a PHD physiologist to help but well trained trainers and physical therapists can help as well.
I am 67 years old and after a poor bone scan in November 2022 (osteopenia with a 6 percent loss from scan two years prior also at osteopenia stage), I began heavy lifting with my powerlifter husband who has decades of experience and so serves as my trainer. The main exercises were back squats once a week working up to a last set of 2-3 at near max, deadlifts once a week (alternating weeks of conventional and sumo) working up to a last set of 2-3 at near max, bench press twice a week and then other assorted exercises such as leg press, leg extension, leg curls, lat pulldowns, rear delts and so on. In November 2023 I had a self-pay bone scan, this one also giving me a TBS score. Findings were: Interval increase in lumbar BMD of 8.2%. Interval increase in total left hip BMD of 2.6%. TBS lumbar score was 1.440, well into normal territory. I am ecstatic. Lifting is the way! (Note: I'm not on HRT, so I make sure I get high-quality protein of 35-40 grams three times a day.)
I wish I knew where to begin with weights. Light weights did not help my bone density. I also didn't have any success with PT and resistance. It seem like you really have to use heavy weights. Any chance you can share how much weight you started with? I know everyone's max is different. I'm 63 and in decent shape. I would love to go to OsteoStrong but the closest one is 3 hours away. Thanks. Happy that you were able to reverse your bone density!!!
@@2417mich If not for my husband's guidance, I don't think I could have achieved this amount of success. The primary exercises responsible for my BMD increases (I believe) are squats and deadlifts. In both cases, I started with just the 45-pound bar. Others may need to start with lower-weight dumbbells or kettlebells. (BTW, these days I mostly do box squats, which means I go down to sit on a box (with thighs parallel to ground) and then stand back up again.) Then slowly we began to increase weight, never sacrificing form (straight back). He taught me to fill my core with air to create a solid rigid column, only releasing the air on the way back up. This helps to protect the back from injury. I am now up to 155 pounds on both deadlift and box squat, and 75 pounds on benchpress. (When I started lifting, I weighed 133 pounds. Now I weigh 141 pounds although my waist and upper hip measurements have decreased. I had started looking a bit frail but no longer.) BTW I had gone to a bone doctor who did not recommend heavy lifting for anybody, but I didn't want to argue with her. She just did bloodwork to make sure my vitamin D/calcium/etc levels were good. I'm not on any bone drugs. Her disapproval was one reason I was so eager to get a TBS score to make sure my vertebra weren't in bad shape. Depending on the current status of your bone fragility, I suppose heavy lifting could be contraindicated.
@@2417mich We help our patients to understand what is reasonable for them but it takes some understanding of what their starting point is. We are also developing an impact program that people can use as well. OsteoStrong is great but 3. hours is a bit of a hike for a 10 minute program.
Im 75 and had the osteo test! Have osteo! Theres a test for quality of bone not just quanity of bone! Have to pay cash! Fell on a slippery road on my bike; and no broken bones! Also run; dance and work! I think all of us will lose some bone! Good diet and Algaecal supplement! Some yoga and stretching! Going strong! Learned a few things with this video!
Hi, just to say I am a 58 year female and I broke my hip last year this time and found out I have osteoporosis. Since my recovery I have followed Dr Doug and find his videos so informative and valuable. I took up this kind of training with a trainer about 2 months ago after watching his first one about this study. I too didn’t think I could manage it but with the help of the trainer I do and have gradually improved and hope to do so more over the next year. It’s been amazing and I thank Dr Doug for these brilliant videos. I do try to do impact training too jumping etc, I would like to ask Dr Doug’s opinion about doing these kind of exercises if you have a hip replacement as I do worry it may damage it. Thank you again Dr Doug 🙏
You’re so welcome! We always have to protect our implants but we also need to improve our bones. I would ask your surgeon their opinion and go from there. Hopefully a compromise can be found!
Thank you for all the information. I have osteoporosis, I have always had great balance think perhaps it's because my feet are flat😂, great reflexes which have saved me from falls! I recently started including "thumping" exercises in my 60mins. minumum daily exercises, hoping they will help my bone density. I'm quite active, I love exercise and walking. I haven't had a bone scan now for 4 years as my Dr. refuses to get me an appointment because I refuse to take bone medication such as calcium or biphofonates. Therefore I would be so grateful to know which are the best exercises for elderly women to do at home, ( note: I'm a young elderly woman😂) It would be great to have a UA-cam video to follow, that's just a wish😊
Hi Weemee. There are lots of online videos for osteoporosis. My favorites are Rachel Ridgeway who goes by Osteoporosis Trainer on Instagram and Sarah Mapes who is also on FaceBook.
Try Margaret Martin and SHerri Betz and their online programs specifically for women with osteoporosis, both qualified and experienced with the condition and con ducting safe exercise.
Thank you for the info. I very much enjoy your channel and have learned so much. I was on Fosamax, for 6 weeks, one other time for 3 months, After doing a lot of research I am no longer taking it. I know I made the right decision, considering what the end result would most likely be. I am 67, and I have osteopenia, osteoarthritis and also cervical spondylosis. 1. Moderate to severe spinal canal stenosis and severe bilateral neural foraminal stenosis at C5-C6. 2. Moderate spinal canal stenosis with indentation of the ventral cord from a central disc extrusion at C3-C4, but without cord signal abnormality. Severe left neural foraminal stenosis at C3-C4. 3. Mild spinal canal stenosis and moderate left neural foraminal stenosis at C6-C7. 4. Moderate to severe left neural foraminal stenosis at C7-T1. 5. Grade 1 anterolisthesis of C4 on C5. Not sure what exercises I should/should not be doing. I eat a healthy diet but I am very bewildered and at times depressed.
Hi! Thank you so much for sharing this, I always recommend speaking with your doctor first. That is the safest route when looking for exercise tips if you have any type of spinal issues.
What I recollect from that video was 30 minutes, 3xs per week, 30 hertz. I've also seen a video saying no more than 20 minutes, and you need to do one minute on, one minute off. So, I don't know. I backed off to 3 xs per werk, 20 minutes, doing 5-6 different exercises with weights, still holding weights in-between sets. No idea if I'm hurting or helping myself, but physical therapist (whom I've only seen twice,) said my balance is good. Maybe most importantly to me, right now, it feels good. My back is so sore and stiff these days and stretching, I've found, can be a little scary (not sure what the mechanism is--the stretch feels good, but coming out of it...I don't know, it's just weird. I have had what I think are muscle spasms.) Anyway, the plate seems to loosen me up, and so far I've never had a scary moment on it.
When I started barbell weight training, a couple of years ago, one of the first things I noticed, was an improvement in balance. I started in an August, and by January, my balance was much better when I was cross country skiing. I’m participating in a program with exercises almost identical to the LIVMOR study. Also with a very high degree of supervision. (Starting Strength). I have osteopenia in one hip and I’m excited to see what the follow up DEXA shows next year.
Doing these kinds of lifts is exactly what caused my two lower lumbar compression fractures, which laid me up for the better part of a year. Needless to say, this is why I have an aversion to lifting anything.
Thank you for the information. I have been diagnosed with osteopenia, in spite of the fact that I lift weights 6 days a week. I changed my routine to include the suggested exercise and hope to see improvements. I also increased the protein and collagen peptides intake.
My doctor told me to do what I call the superman exercise. Or Cobra is another name for it. I need more. hip exercise to increase BMD there. I do the dead lift and Superman including taking my K2,d3, and Magnesium. I went from a spine Tscore of -2.3 to -1.5 in 2 years. I was excited and hoping in 2 more years with the extra knowledge from this video I will be in normal range. Good luck!!
Thank you for this, ive been thinking about joining a gym. Had my hip replacement in october, my physio doesnt recommend impact training but I do heel bumps but no jumping.
Thats great! Thank you for sharing this. Checkout our next Free Bone Foundations Masterclass if you have not attended one before, it could be beneficial to you. You can find further details here --> www.optimalbonehealth.com/build-bone
Thankyou for all your hard work presenting these videos.The information you give us is extremely helpful to me and the community. I have just watched a video where Margie Bissinger interviews Belinda Beck How to increase bone density. Belinda talks about the Liftmore study she conducted and how disappointing the results where in the hip on the dexta scan (as you also referred to in this video.) However Belinda also talks about the 3D imaging and the improvements in the bone in the hip which the dexta scan does not show. This is so encouraging and amazing how incredibly brilliant our bodies are. I been doing her program with the bone clinic for years.
Completely agree. I had a private consultation with supposedly the best consultant in the UK on osteoporosis - he didn’t know anymore than I did and simply wanted me to go onto biphosphinates, which I had already declined a few years ago. So far, I’m doing OK with diet and exercise. These videos are fabulous for keeping up to date
Yes there are pushing on drugs here I UK not only about osteoporosis but all other conditions ...our NHS is in pieces ...it's appalling u can t even t have an appointment with a GP and if u do then they only have 10min!😢...
I will post my question here because I cannot find another way to contact you directly. I've been watching your videos and the videos of others on the topic of osteoporosis with great interest. My husband and I both have osteoporosis. We both have joint replacements. He has a spine fusion (from S1 to T2
Hi there. You are correct, these scenarios are common. However, joint replacement or spinal fusion were not eliminated from studies on exercise. Whether or not a specific person can do these kinds of exercises will depend on their surgeon’s recommendations and preferences. Your husband has a long fusion and should discuss restrictions with his surgeon for sure.
Excellent presentation of the overall picture of recents results from exercise. This give me a sense of direction on what to do that woks best. Thank you from Puerto Rico.
Thank you for doing this video which I found really interesting as I am at a stage where I may have to change my exercise routines. I am 65 and have been exercising all my life and I would think that I am in better shape than most people my age. Still, I was recently diagnosed with osteoporosis, and in particular, the spine is affected. In the video, you stress that resistance training and weight training are important but high impact training for increased ground reaction force is equally important for building bone density. Would a vibration plate and/or a rebounder/trampoline work as alternatives to jumping? And if both of them are possible alternatives, which of the two would be the preferred alternative? I have, for a long time, i.e. long before my osteoporosis diagnosis, avoided jumping as I get back pain. --
Hi! Thank you for sharing this. It is a lot to explain but checkout the vibration plate series on my channel. There is a ton of information in those videos that can assist you with this question. The first video is called " Vibration Therapy for Osteoporosis (Episode 1 of 3) | Interview with Dr. Clinton Rubin from Marodyne"
I have practiced pilates for over 30 years and just a reminder, pilates also includes work on the reformer and cadillac. Both pieces of equipment involve springs ( weight). Also, on the reformer is a device that you call add called a jump board that is for impact. This is wonderful for those who are unable to use a rebounder as you are lying down while jumping. Pilates is an excellent addition to your workout routine. If you have the space a reformer is a wise investment! A good one will last a lifetime. Occasionally you need to replace the springs.
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I have Rheumatoid Arthritis and Lupus, so between pretty major joint involvement and fatigue I can't do High Intensity or High Impact anything. I would love to see a video about exercises that can help bone density that I could do. Most people with osteoporosis are older and can't do these exercises.
Older people and even those with arthritis can do strength training with lighter weights. If it hurts your hands, wrap the weight in a t-shirt, etc …. To make it easier to hold. After building strength, then impact jumping (starting small) could work [holding on to a chair or table or bar]. Resistance bands with foam handles are easier to handle for those with arthritis as well. My arthritis has allowed me to do these things but I have had to build up strength. Deadlifts can be done with hand weights used in front of the body, you don’t have to have a bar like shown in this video. Make adjustments to what you see in this video (starting small) and you can build up. ❤ I am old and have arthritis. ;)
Sarah Meeks has a list of both Yoga and Pilates exercises that are contraindicated for Osteoporosis diagnosis. She is Certified Kripali and has Masters in Physical Therapy and has over 50 years experience in caring for women and men with fractures.
@@Dr_DougLucas The mention was a list of Yoga and Pilates exercises that are “contraindicated” with osteoporosis… I really hope a real person is replying to the comments and not an AI bot! Additionally,no reply is better than the impersonal identical automated replies… Thank you for a great channel overall!
Incredibly helpful. Thank you so much . Could you possibly suggest a channel that can instruct us how to properly do these exercises? I really appreciate ALL the life changing help you offer us and for ALL your hard work. You are a kind person for even caring .
Thank you for the information. These excersises seem difficult for people over 77. Unfortunately this is the age that many of us are diagnosed with this. Can you provide realistic exercises that this age group can do.
Hi there. I understand your frustration but we do have 77 year olds doing similar exercises! Not everyone can do them though and there are lots of videos out there for those that need a less aggressive approach. However, this channel is for demonstration of approaches that are known to stimulate bone growth! Less aggressive options don’t provide the results we are looking for.
Hi Doc! Thank you for this valuable information. I am a 34 years old person. I've been diagnosed with osteoporosis. My main problem is the deficiency of vitamin D. Also I have a vertebral fracture by compression (D5). I am really concerned about what kind of exercises can I start incorporating into my daily life otherwise the idea of losing more bone density makes me nervous.
Hello, recovery from compression fracture can be frustrating and take a long time but once recovered loading the healed bone will help it to improve density. What kind of exercise will depend on your unique situation. Working with a trainer or therapist can help. At 34 you've got a lot of room for growth but understanding what can help you is critical! Consider our masterclass, bone foundations course, healthspan nation or full service programs to get you going in the right direction.
@pinkiepinkster8395 that's terrible advice. Please don't tell people to do that on my channel or I will have you removed. The diet you recommend is woefully deficient in protein and will not support this viewer's needs or anyone else's.
I am 87 yr old female, diagnosed with osteoporosis years ago. Was on Fosamax for years, resulting in Barrett’s esophagus. On Nexium for years, exacerbating the osteoporosis. Now I refuse both drugs. I have very poor balance, so I am fairly high risk. I want to do the best kind of exercise & hope this channel can guide me.
Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
Hi. I've been following your videos since being diagnosed with osteoporosis last month, neck of femur. Not keen on drug route but still considering. Walk about 8 miles a day, have done for years. Exploring lots of avenues but currently Reformer Pilates with teacher i trust and notice that you seem to only allude to Pilates Mat. Any thoughts on efficacy of using Reformer machines which would be progressively loaded? Training also be complimented with hand weights. I am 69 year old female and have been taking strenuous regular exercise for decades although not done much resistance since Covid Also I live in Scotland so can I still participate in your new Health Nation.? Really appreciate your videos
Hello to you both! I love pilates and reformer work. The benefits will likely be mostly for muscle, core and balance gains. Will it alone improve bone density? I doubt it. Not enough load across the specific areas of concern. I recommend my patients continue but add in other exercises as well.
Oh, and yes we have international participants in the HSN. The Q&A and interviews will be challenging to participate in live but you can view them later and ask questions in the community pages.
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
Hi! Checkout the video on my channel called "Is Cycling a Good Exercise for Osteoporosis? Does Biking Count as a Weight Bearing Exercise?" We also have OsteoCollective, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Thank you. This was helpful. Lots of conflicting information out there. You recommend 5 reps, 5 times at 80% of 1Reo max. How much time should be spent resting between sets? Thanks for the help.
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
It would have been interesting to know what specific Pilates exercises were done. Use of a Pilates reformer, which puts a weight load on hip joints and spine (depending on the specific exercise), would have been interesting to examine. It's important to note that the variety of Pilates exercises is vast, and some include weight-bearing, lest anyone dismiss Pilates out of hand after hearing the results of the second study.
I agree but no pilates study shows improved bone density as a single intervention! I love pilates but we need to be clear as to what we are using it for.
@LisaFladager, I was curious about details too, so in reviewing the full text version of the article, it was primarily mat Pilates-based exercises in a program called “Buff Bones” in Australia. They included standing, supine, prone, quadruped, and side lying exercises, and 1 kg weights for some additional strengthening (apparently no more). I agree that Pilates can be very beneficial for core strengthening but more than anything it helps with posture. So if someone already has low bone density, they are also at risk for postural changes. It also is very good for maintaining or improving flexibility/mobility for everyday function. I see no negative aspect of doing Pilates-based exercises to complement other training that is mentioned (but not in place of it).
I am enrolled in a bone clinic . I go to it in May if they do anything conflicting with you I would will keep my mouth shut and do it your way. On Alendronate….. Feel great but broke femur stem in July after doing 9 miles. Had anterior hip replacement. Honestly no pain but couldn’t walk got the Amazon Lady to get help. Thought I had displaced.
Great video, doc! Perhaps you could demystify something for us. I wonder why more informal trials are not done? For example, say I am a doctor. I have 100 patients. 30 patients volunteer for my informal trials with appropriate waivers and baselines being established. 15 patients jump for 20 minutes a day, to a height of 3-6 inches, returning to earth after each jump in accordance with newtonian theories. The remaining 15 patients ponder the meaning of life for 20 minutes a day. Both groups continue for 90 days. Scans are repeated to detect skeletal changes. Results indicate positive bmd changes in jumpers. Rainbows ensue. But the point being, it seems like this sort of thing would be low cost, easy, a no brainer. Why don't we see this? Is it the un-treatable medical condition known as liability, or are there other factors at play? Thank you!
To do research on human subjects or any animal we have to get IRB approval. Collecting data, writing up results and publishing takes resources, time and money. Even a study as you describe would likely cost tens of thousands of dollars. Crazy I know. But who would pay? Jumping is free. No money to be made. No research award to pursue. It’s possible but not likely to be done.
Hi, thank you very much for sharing your work. Could you please discuss whether cardio exercises (e.g. jumping jacks, burpees, high knees, squat jumps etc.) indeed have a detrimental effect on the bones? I am 25 and have been diagnosed with osteoporosis (sd for spine -2.6 and for hip -2.5, no fracture history). My doctor recommended avoid that type of cardio and heavy weight lifting.
I had a back injury last November and diagnosed with Osteoporosis a few months ago. My PT would not agree for me to do any of these exercises. I have specific exercises to do, so will follow his advice.
Most exercises have some beneficial impact on health. It all depends on starting point and goals. Cardio in general will not improve bone quality but may benefit cardiorespiratory health. Depending on one’s starting point these may be important for health overall. Resistance training, impact and osteopenia loading are king for bone stimulus. These will improve bone quality when done correctly but must be done in context to the big picture of health optimization in order to be maximally effective.
Did I miss the results of the difference between those using meds or not in the one study? Thanks for the info...just recently learned I have osteoporosis and am very sad, but determined to reverse it. Not on meds, and don't really want to go on them.
There was no difference in those on meds and not. If you haven’t been to our masterclass you should check that out as a free resource to help guide your efforts.
Hi thanks for this invaluable service. I'm 65 never been on HRT after undergoing pertial hysterectomy at 36. The price paid is " degeneration of snine" doctors never used Osteoporosis but blood tests show touch of rheumatology. Pain unbearable . I survive because of healthy life style but bone density symptoms are there. I don't trust HRT Aat my age, what can I do???
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I would like to go to your clinic and get help, but I cannot afford it So I am trying to get a endocrinologist dietitian and bone specialist doctor that worked with my insurance Thank you so much for educating us on this very important issues because it’s very hard to figure out all that needs to be done to get our bones healthy May God bless you
Thank you for watching! Checkout our free Bone Foundations Masterclass if you have not attended one before. It could be beneficial to you! You can find details here --> www.optimalbonehealth.com/bone-foundations-master-class
My kyphosis improved as a result of the Liftmor program, but everyone is different and you’;d require specific assessment to see whether you’d need to do some rehabilitative work before doing overhead lifts.
Agreed, these shouldn’t exclude anyone from doing these exercise but may not be right for everyone. Working with someone who can review your form and help with modifications would help.
There is no mention of bad knees. My knees would not allow a squat or a dead lift. My hips and back are not really an issue for exercise but my left knee is. Is there anything to be done?
The problem for myself is finding a trainer or PT with experience working with ostioporosis. Most gym trainers are not experienced in that, and most PTs only work on specifics, like recovery from injury, and are not available for ongoing longer term. Unfortunately I don't have access to the Bone Clinic Program in Australia. :(
Agree, use the system for what it’s got! Also, lots of online programs to consider. You can consider Rachel Ridgeway. You can find her on IG under Osteoporosis Trainer.
I have been following an online program by Fitness with PJ. You may want to check out osteoporosis videos on her UA-cam channel. I purchased her 30-day osteoporosis program on her website. It is excellent!
I’m 56 years old, healthy weight, healthy diet, but, sedentary job, small frame, and have avoided sunlight for years. I ended up up with a T5 compression fracture while using a rebounder. After 12 weeks it healed but, at week 13, an elderly man started to fall and I caught him before he hit the ground. My T5 fractured again. Would you recommend strontium?
Oh no! No good deed goes unpunished? Sorry to hear that. Strontium can increase BMD but we have no data to support the benefit in the face of a healing bone or to reduce fracture risk. Often people don’t want to use drugs but in this case using calcitonin to help heal the vertebral fracture could help, same with estradiol if indicated. Depending on T-scores a drug like Forteo/Tymlos could also have an impact on healing and expedite the process.
Hello! Thanks for the subscription! You could consider BuffBones by Rebekah Rotstein for pilates floor work but I haven’t seen a bone specific reformer program.
To be clear we aren’t recommending anything for anyone. We are discussing research and general recommendations. How much resistance training someone can do is absolutely unique and depends on a number of variables. We recommend working with someone who can evaluate form and understands bone quality.
I am 43 and just got my DEXA scan today. I am almost at osteoporosis. I blame my surgical menopause almost 5 years ago. My body won’t absorb estradiol. I have to figure out how to deal with this without medication.
Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
I'm not sure where to ask for a video on a subject, so I will post it here. I heard that CBD oil is supposed to be helpful for bone health, and I wondered if you had done a video already about that or whether you could in the future. Thank you.
Walking is very good as a general exercise, but there are no studies showing walking, swimming or cycling actually affect bone growth. The Liftmor trial concluded that high intensity, high impact, compound exercise is what the bone needs to “get growing”.
Yes! we have them every month. Our next Masterclass is in December, you can find details here --> www.optimalbonehealth.com/bone-foundations-master-class
@@Dr_DougLucas I will not be able to make it in December , I will in January 2024. Thank you so much for responding to my comment. Have A Great Thanksgiving !!!
Will jumping on a mini trampoline give the impact/load to increase bone density? I’m 68 and had a bodyboarding injury that tore up both knees and now have stage 2-4 OA and a chronic displaced fibula. Jumping is 🥹right now! Thank you for this information!
This was a very informative video. I'm currently 73 years old and have been on Prolia shots for 10 years. Last year I was diagnosed with scoliosis as well, although it doesn't look terribly severe. I've been exercising consistently for 7 months now (stretches and some strength training given by my chiropractor) but have never completely lost the discomfort I feel in my upper back between my shoulder blades. I also use a mild vibration plate for 10 min/day as well as a medical grade II red/near infrared light for 10 min/day on my back. I guess my question is would working out a little harder with weights be a good idea? I currently doing arm curls 2x15 using 5 lb weights (quite easily) as well as leg presses using my body weight on a Total Gym machine. Specifically, I'm wondering about using 10 lb kettle bells.
More resistance is better from a bone and muscle perspective but can you specifically tolerate it is impossible for me to know! I recommend even my patients work with someone in person who can evaluate form and strength for individual recommendations.
Have you any info about bone density & jumping on a trampoline? I've been doing a minimum of 15 min routine every morning on a bungee rope indoor trampoline for several years. Thank you
I'm on Anastrozole for breast cancer since June 2021, which has brought my above Normal Bone Density at age 51 to Osteopenia in both Left and Right Femoral neck in 2.5 yrs on this medication and my oncologist now wants me on Osteoporosis medication because she wants me to remain on Anastrozole for 5 yrs total even though my 5 yrs of Endocrine treatment is up in January 2024, I was on Tamoxifen 2.5 yrs before Anastrozole. So my question is WHAT'S THE BEST Exercise to increase the Bone Density of the Femoral Neck? I DO NOT want to take Osteoporosis medication so I would appreciate your input - Thank you Beverly Anderson
Hello, May I suggest asking your oncologist if you can utilize Raloxifene instead of Anastrozole? Different mechanism for sure but Raloxifene doesn’t negatively impact bone health. Just a thought. Regarding exercise for femoral neck? Anything that loads the hip will load the femoral neck. Impact exercises, squats and OsteoStrong would all be good choices if you can tolerate them.
New subscriber here, thank you for the great info! Im 55 y/o felmale (7 yrs postmenopausal). Crashed my bicycle last year, fractured my pelvis in 4 places, all closed breaks, diagnosed with Osteoporosis. No plan given other then take meds and oyster shell. Stopped taking drug, and CA (getting through food). I cycle, lift weights (need to increase as your video suggests) and walk daily, apx 4x a week with a weighted vest. Is the weighted vest good for building bone? Im considering returning to running hitt for impact, and I love to row, is using a rower helpful to build bone?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I am 79 diagnosed with osteopenia and my doctor wants to put me on a bisphosphonate drug with 1500 mg calcium and 1000 iu vit D. I have taken 5000 iu vit D daily (for years) and eat a great deal of cheese and follow a ketovore diet.. I was in a senior weight lifting progran and quit a year ago because of back pain. The weight lifting you suggest will bring on back pain again. I refused surgery to have hardware installed in my spine and hoped to do gentler exercises instead. The dead lifts were what led to quitting the program. This weight lifting is too extreme to follow. I can do steps, handweights and resistance work but the types of exercise promoted are beyond what most women my age are able to do. Leaping up and down, squats with weights, high impact anything is not possible and sounds very painful. You also show young people performing these tasks and not post menopausal or elderly women. I think it is more practical for me to go to physical therapy sites than follow your suggestions.
Hi! These are all general recommendations, it is always best to speak with your doctor first when it comes to exercise especially if you have previous health concerns.
Thanks for this and all your videos! They are extremely helpful. Does ballroom and latin dancing help osteoporosis? Started recently. I was always curious about ballet and tap dancing. Are these forms of dance beneficial? Tap seems to have a lot of impact. Should I be concerned about dance with DEXA for lumbar spine -2.8, femoral neck -3.1 & hip -2.5? Thanks!
Hi there. I love dancing but don't think it will build bone! Based on FRAX you do need to be careful with low T-scores but there is more to fracture risk than T-score.
Hello Dr. Lucas, I had cancer 5 years ago and recently developed lymphedema in right arm and expect to be fitted for compression garments. Should that have any impact on the exercises? I just had DEXA and had t score drop of 5.5% putting me in osteoporosis for spine. I was vegan so maybe that contributed. 62, male, active but light weight. Signed up for your class. Also read online that 2015 showed osteoporosis can shorten lifespan. Is that correct?
Checkout our masterclass or healthspan nation if you have not. We are able answer more specific questions like this through those platforms. Links for both of those are in the video description :)
I love deadlifting. I’m 68 and also have arthritis in my spine. You start with no weight on a barbell and work your way up. If you can, find a trainer. They will make sure you are moving correctly. After a year of training, my spine dexa improved - I will have to go look it up to say how much. I have found movement nad strengthening my muscles helpful in dealing with arthritis, especially in my neck.
I have osteoarthritis in then lumbar spine and thoracic facet joints. I am doing the Liftmor exercises under supervision and whilst it took a little time, my back has adjusted to the deadlifts and squats with no pain (you feel muscle strain). I started with no weight and worked up slowly (with times the arthritis played up a bit) and am now lifting 30kg deadlift - and feel I could lift a lot more but I’m taking it slowly.
I am a dead-lifter too. 70. Osteoporosis, and my L1 has so much arthritis in it that they no longer include it in my Dexa results. If you deadlift correctly,, with your spine in a neutral position, not at all curled, but maintaining natural lordosis, and do all the lifting with your legs and butt, it hasn't proved dangerous for me, and my density has improved over 5 years of lifting. But I didn't start deadlifting. I squatted to a bench and then gradually added weight with dumbbells, until I could manage the weight of a small bar. And then gradually added weight to that.
Thank you for pointing these out to me! I hadn’t seen them until today. I read through his biggest publication and my take away is that we need to interpret carefully. The intervention included nutrition and other health recommendations that could have muddied the water. Additionally, the DEXA follow up data is on a very low percentage of the studied population which would be expected with that design of study. However, when the data is only in
If you are referring to the top part, hip and total hip? Pretty much all weight bearing exercise is going to load it. In this video they are discussing exercises like squats and deadlifts. These must be done carefully and with proper form to avoid injury!
One of my clients with osteoporosis went to OsteoStrong for one year and repeated her DEXA scan and did not see any improvement. I have held off recommending it now until I can find someone who saw results.
I do a program called Jazzercise. I use a 5 pound weight and do deadlifts and lift above my head. I also jump we always will have songs that incorporate jumping. I’m 72 and work out 6 days a week and also do pickleball 3 days a week. Should I start doing weights with bell bars. I belong to the YMCA and they have a weight room and people to guide you.
Enjoyed the meta analysis review and summary. I've been doing the jumps and drop heels since Aug after watching Glory B but the jumps do make my knees a bit painful (but not till it's debilitating) I will review through another bloodwork in the next 6 months to see if my P1NP has moved from 19.9 to higher. After that, I was thinking of EMS (Electrical Muscle Stimulation) training. My thinking is, progressive resistance training requires you to lift heavier or lift more over time, if not, like you said, muscle will plateau. But all these also stresses the joints as we age. I understand EMS can reach the fast twitch muscles better and is friendly to the joints. Since I do not have access to OsteoStrong nor am I able to ship Dr Jaquish's X3 to my country, EMS seems like the best alternative for me. Do you have any opinion on EMS, Dr? Could EMS training be an even better exercise for overall bone health? Thank you.
Great thoughts. I haven’t seen any studies on it and it’s not something that is used in the body building space to any significant degree. I’d love to see some studies on it but I have my doubts.
how do ypu get yout P1NP checked, I mentioned it to my PCP, he hadnt heard of it so wouldnt order the tests and my endocrinologist hasnt suggested it, only wants televisits
@@bowler8 hi there, good question! It's different here in my country. I just go to my general dr and asked for my usual blood test with inclusion of new tests like P1NP. She didn't know what it was so i had to explain to her and why I think I should get it tested. She then checked her price book which was given by the bloodwork lab and told me the price. Doctors here do not discourage or encourage, as long as u are willing to pay for it, they will proceed with it. Hope you are able to test it eventually.
Studies that use lower weights don't show the same benefits. Everyone has a different starting point though. Working with a trainer who can guide progressive overload is helpful!
I was told by my Dr not to lift more than 10lbs in training. Used to do powerlifting a decade ago and still developed osteo. Afraid i might get fractures with Deadlifting and Squats now.
This is a common misinterpretation by doctors. I can’t tell you what to do as I don’t know your bone history but often times doctors tell patients to limit lifting to reduce risk. However, that is done through the lens of pharmaceuticals being the only option for bone health and fracture prevention. Through that lens lifting only brings risk, no benefit, so don’t do it. On the other hand we know and this study demonstrates that resistance training and impact do improve bone health and reduce fracture risk so through that lens we absolutely need a stimulus to encourage bone development and to improve bone metabolism. For me unless someone has very poor bone quality and we are committed to an exclusive pharmaceutical approach I would recommend pushing resistance training to the highest, safest extent.
I am a below the knee amputee so jumping isn’t an option. Do you have videos for amputees. I am 73 y/o w/osteoporosis and been BK for 6 yrs. Did avid walking up to 3 yrs ago when I was spooked by a loose dog jumping on me. I am also a cancer survivor which is why I had the amputation.
Hi there. That is a unique situation which I’m afraid there won’t be any research on but we can use principles to assist. Take a look at my recent interview with Clinton Rubins for some background on loading the spine. The principles of load will stand with amputations but the capacity to load will be different based on the socket of length of remaining extremities.
My lumbar spine average is - 3.7. My L3 is -4.2 I'm afraid to do any impact, what do you think with these scores? I am a tall woman, 56 years old, healthy, active and I eat well. I am shocked at these recent DXA results.
Pretty low! Risk is certainly higher but your spine sees impact with every step up to 1.2 multiples of body weight. We use a gradual progression to increase slowly over time and improve bone quality so that it can stand more.
I do have osteoporosis and started a strength training program which I really loved. I was using a personal trainer but it got expensive and I decided to go into a group session with another trainer. It was just 2 other people. In the group session I fractured my l1 vertebrae. It has healed but my back still gets very stiff. I had a dexa scan done a month after the fracture and there was a 10.75% improvement in my left hip but my overall score was really bad. FYI this was my second fracture. So I went on injections 6 months ago because my primary dr and orthopedic told me I can’t keep fracturing. I want to go back to training with a personal trainer but I’m scared of fracture because I know the importance of it. What are your thoughts
I had a similar experience. I wish someone would tell me, "you can't keep fracturing." Endocrinologist said, "It's concerning." He did say, "Yes, don't run...for now." (Last fracture came via a short, easy run.) Maybe it's how my brain works, but when it's put that way, but when it's put that way, it feels very open-ended, and if it's open-ended, I will keep exploring until I find the wall.
Thank you both for sharing your experience. It’s frustrating to see injury from training. Remember that training is only part of the puzzle. We need optimal nutrition, supplementation, hormonal support where appropriate and potentially additional therapeutics. I’m glad you both got back on the horse after your bump in the road.
At 60, I’m now at the gym lifting 2 or 3 times a week. With a femoral neck at -4.4 I’m wary of the dropping exercise, even though I enjoy doing it. Is there anyway of finding out if it’s safe to continue or will I only know for sure by dexa or, breaking my femoral bone!
I would be very careful with a score of -4.4. I had a similar score for my lower back. I stick to gentle Qigong exercises which incorporate breathing exercises as being relaxed is very important to avoid injury.
That is a very low T-score. In this range I get concerned for my patients and we consider types of exercise and form carefully. We work with a PHD exercise physiologist to assist. I don’t make them stop resistance training as stimulus for bone growth is part of improving bone health.
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/hsn
What type of Pilates was in the study ? Simple floor or mat work i think would do little, where as the Reformer workouts using the machine with all the resistance ropes and pulleys would do more i think.
Some quite helpful information. However, very few people in these samples are going to be able to do anything approaching a chin up -- even a few inches of elevation from a hang. Your illustration pictures show some pretty fit looking young women.
I was diagnosed in 2005 Lost my pain meds in 2016( guidelines )Now it's gotten so bad since I now because of pain can't life weights & now I hurt so bad in my hips just walking & lifting a full cup of coffee . Wringing out a washcloth is so painful
Sarah Meeks says not to load the spine. To DeCompress the Spine. Many of her patients have gained back lost height with her spine decompression exercises.
Hi Doc - I’d like to incorporate some impact movements into my osteoporosis regimen. Do you have another video or source that talks about set & reps? In addition the actual procedure, such as should you do this in shoes or barefoot, on carpet or hard surfaces like tile or concrete? Etc. and if am able to progress to hanging drops later, do I assume correctly that unlike heel drops, you would have to let your knees bend on impact? Thanks
Hi! I do not have video with exact set and reps as this will differ per person. Unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
After 5 months chemo, which left me with permanent neuropathy in hands and feet. Double mastectomy and 19 lymph nodes removed which caused permanent lymphodema leaving me in a compression vest 24/7 for life, which feels like a damn corset and makes my panic attacks and hot flashes a million percent worse. Then 6 weeks radiation made it all worse. Now 2 yrs Verzenio and 10yr on hormone blockers are crumbling my bones! 2 days before diagnosis of stage 3 breast cancer I was still surfing daily and had just hiked 412 miles of the PCT and now at 54yr I can barely walk! Most days I wish id have just died in surgery. ZERO quality of life now! 😢
I have been told heavy lifting , jumping and jarring can cause a compression fracture in my back . I am a thin small 64 year old woman and really fear this .
Well, those are also the things that stimulate bone growth. It’s a catch 22. The things you need to do may put you at risk. That’s why osteogenic loading at an OsteoStrong may be a safer option. Everyone’s exercise capacity is unique so working with a trainer or therapist who understands your unique needs is a must. However, not pushing the limits of what’s possible will likely result in further bone loss.
I see an exercise physiologist for my osteoporosis in my lumbar spine. She does not want me to do squats. I have been doing them for years and haven’t had a problem. I am also exercising under supervision. What are your thoughts?
The exercise physiologist will know your circumstances better than I would. For my patients we encourage working with someone who understands the literature behind bone health to make sure they are making the best decisions for our patient.
Thank you for the info. I am 67 and in decent health, so I thought, but recently found out I had osteoporosis. It might be more inspiring for some of us seniors ,to see older women in your videos doing dead lifts, etc. I feel that at this point in my life, I could not keep up with the 20 something women lifting those weights.
HI Jane. The Liftmor study involved women going to the Bone Clinic gym which was specifically designed for performance of these exercises under very close supervision. It is not a gym for all and sundry to do all and sundry exercises, so the women in the study were mostly older women. You can Google Liftmor study or The Bone Clinic, Brisbane Australia and find some videos showing the women performing the exercises. It is not a matter of keeping up with anyone. You do the program, they record what weight you are lifting and you progress at your own pace. I am doing the program. I started deadlifts with no weight and am lifting 30 kgs at the moment after 6 months.
Thank you for your feedback!
I am 72 and would like to see some videos or more info on exercises for older women for osteoporosis. How would I know a personal trainer would know what is good for me?
@@janp7943 Great question! All of the things I've discussed could be done at 72 but chronologic age is not as important as biologic and physiologic age. There are 52 year olds that would struggle with many of these things and 82 year olds that can crush them. Finding that personal trainer or PT is tough but interview them, ask them their experience with OP and if they've read any of the articles like Liftmore.
Video feedback. Flashing those slides in and out of view at a rapid pace hurts my eyes and brain and is driving me away even though I want this information
Thank you for doing all this research. Very interesting. There is a Japanese study published in 2019 called "Locomotive Syndrome" by Takashi Yurube that shows that doing 30 slow chair squats daily builds bone in the hip and single leg balancing daily prevents falls and fractures.
Thank you for sharing this!
A physical therapist said that balancing on one leg is the single best exercise for balance. And easy to make more challenging by moving the leg, bending the knee etc. I’ve started doing them daily.
Any chance you can share the paper or link ? I’m unable to find it and very curious and interested in this research . It gives me hope !
Hi Linda. I heard about this study on a UA-cam video last year but cannot find it now sorry . You could look at the bibliography at end of study by "G J Haberly 2013 hip loading during the squat exercise study" which has some interesting researchers listed.
thank you
Was diagnosed with osteoporosis 4 years ago (at 69), bisphosphates have done nothing. Recently, and On my own, have learned about dietary changes, supplements (K2 etc), but also need more info on weight bearing exercises designed for older women like me who also have osteoarthritis in the knees, lumbar spine, etc, - younger women have many more exercise options as their overall health is better. Please show exercises that can be beneficial for our age group while protecting our knees and spines (ie, I’m not supposed to bend over at the waist etc). Love all of your informative videos. Thank you so much.
Thank you for the feedback, I appreciate your support!
Find an Osteo Strong center near you.
I found the osteoporosis support group on Facebook to be helpful and encouraging.
@hapoochi i can't afford it
Just want to chime in on the benefits of pilates as someone with osteoporosis. Although it doesn't increase bone density, as Dr. Lucas said it helps with flexibility and balance. Also, I have compression between two discs in the spine due to my osteoporosis which caused a pinched nerve. The pilates movements focus a lot on spine lengthening which has helped to alleviate the pain from the compression. My doctor had me stop using weights due to the pinched nerve and I've seen so much improvement from pilates that I'm now able to use hand weights again.
I agree with you having taken up Pilates a few months ago. I’ve just had a physio appointment and she’s so pleased with my spine range of movement after having 3 decompression fractures. I hope with time the nerve pain will go aswell.
Thank you for sharing this!
Thank you, I swear by Pilates Reformers.
There are many Pilates exercises that are not for those with osteoporosis.
I frequent a pilates studio owned by a PT therapist, and the instructors are extremely knowledgeable, which is essential when doing pilates for osteoporosis. I’ve been doing it for 20 years and I don’t know what it’s done for my osteopenia, it’s done wonders for my posture , balance and flexibility. Finding your core helps avoid falls. I’m 77 and the one area of osteoporosis has improved to osteopenia. Amazingly enough even though it has improved, the endocrinologist still recommends drugs. 😮
I was diagnosed with osteoporosis in July 2023. I am 61. I’ve been watching your videos since then and have found them to be really helpful. Thank you! Since my diagnosis I have been doing the Liftmore exercises about 4 days a week. Squat 60kilos, deadlifts 50 kilos and shoulder press 25 kilos.All 5 reps x 5 sets. Also do the drop exercise 20 reps about 5 days a week. I bought a LIV vibration plate and use that 10 mins twice a day, take d3 5000 mg, K2 in form MK7 180mg, boron, magnesium, upped my protein to about 80-100 grams ( i know it should be more) which is the hardest thing for me as I started putting on weight plus I just find it hard to eat that much food. I am trying to eat more food with calcium. I don’t take calcium supplements. I also have 50 grams of prunes a day.I would like to do another DEXA in July 2024 to see if what I am going is making a difference!!! I work in the fitness industry (35years) so I am at the gym 5 days a week. I also teach 19 group fitness classes Monday to Friday which are combo of Pilates mat, older adult, step aerobics, body pump and HIIT classes. It keeps me busy plus I am tired by Friday night! I know I have OP but I just don’t feel any different. I am still able to do everything I have always done. Keep your fingers crossed my DEXA improves this year. Stay tuned for the results.
Sounds like you are doing a lot! Let us know how the repeat DEXA goes!
Thanks for the reply.Will do!
Thank you for your support.@@lindafrazer7154
Hi Linda do you know why you developed osteoporosis considering how much exercise you have done? I'm in a osteoporosis fb group and it's the same for some posters. They're athletes but have osteoporosis. I thought the condition was more likely with less exercise. Do you know? I'm trying to reverse my scores by exercise and nutrition. I'm plant based and according to cronometer I'm hitting my targets.
@@skippy6462 hi there. I was surprised I have it. So was my GP as she knows how much exercise I do.However, now that I have been researching the topic since July 2023, I think it could be the fact I haven't really been going in the sun since my early 40's. You know how they tell us Aussie to not go in the sun, use sunblock and cover up! I also didn't realize how important protein is in our diet. And I wasn't doing really heavy weights on the gym floor the last few years and was just relying on Body pump classes for my weight training. I have gone back to heavy weights, increased the protein in my diet, and take vit D 5000 IU, plus the Vit k, boron, and use the Maradyne LIV vibration plate twice a day. Plus added the impact work (jumps and drops from a bar)and now I add more balance work in my group fitness classes. I feel like a crazy lady some days! To think I will have to keep doing this indefinitely!!!UGG But I am determined to turn around the numbers without the drugs. I am hoping when I do the next DEXA scan in July/August my numbers have improved. FYI one of my instructor friends who has also worked in the industry as long as me found out she also has osteoporosis after I told her to get a bone scan!!She didn't eat a lot of protein. Her diet was manly plant based.Good luck with your journey! Please keep in touch. Would love to hear if your numbers improve.
The Perfect Workout is awesome. I progressed from severe OP to osteopenia in less than 2 years. Coming up on 3 years and now doing once a week maintenance. There are very few things I now cannot do safely. Balance is great and ability to correct missteps without falling is phenomenal. Highly recommend them and their method.
Thank you for sharing this!
Please what is the Perfect Workout?? I just found this channel!!
@@MyViolingirl Welcome to the channel! The perfect exercise will depend on the person, starting point and resources. We use a PHD physiologist to help but well trained trainers and physical therapists can help as well.
@@Dr_DougLucas Thank you!
Thank you for your continued support.@@MyViolingirl
I am 67 years old and after a poor bone scan in November 2022 (osteopenia with a 6 percent loss from scan two years prior also at osteopenia stage), I began heavy lifting with my powerlifter husband who has decades of experience and so serves as my trainer. The main exercises were back squats once a week working up to a last set of 2-3 at near max, deadlifts once a week (alternating weeks of conventional and sumo) working up to a last set of 2-3 at near max, bench press twice a week and then other assorted exercises such as leg press, leg extension, leg curls, lat pulldowns, rear delts and so on. In November 2023 I had a self-pay bone scan, this one also giving me a TBS score. Findings were: Interval increase in lumbar BMD of 8.2%. Interval increase in total left hip BMD of 2.6%. TBS lumbar score was 1.440, well into normal territory. I am ecstatic. Lifting is the way! (Note: I'm not on HRT, so I make sure I get high-quality protein of 35-40 grams three times a day.)
Amazing! Thank you for sharing this story!
I wish I knew where to begin with weights. Light weights did not help my bone density. I also didn't have any success with PT and resistance. It seem like you really have to use heavy weights. Any chance you can share how much weight you started with? I know everyone's max is different. I'm 63 and in decent shape. I would love to go to OsteoStrong but the closest one is 3 hours away. Thanks. Happy that you were able to reverse your bone density!!!
@@2417mich If not for my husband's guidance, I don't think I could have achieved this amount of success. The primary exercises responsible for my BMD increases (I believe) are squats and deadlifts. In both cases, I started with just the 45-pound bar. Others may need to start with lower-weight dumbbells or kettlebells. (BTW, these days I mostly do box squats, which means I go down to sit on a box (with thighs parallel to ground) and then stand back up again.) Then slowly we began to increase weight, never sacrificing form (straight back). He taught me to fill my core with air to create a solid rigid column, only releasing the air on the way back up. This helps to protect the back from injury. I am now up to 155 pounds on both deadlift and box squat, and 75 pounds on benchpress. (When I started lifting, I weighed 133 pounds. Now I weigh 141 pounds although my waist and upper hip measurements have decreased. I had started looking a bit frail but no longer.) BTW I had gone to a bone doctor who did not recommend heavy lifting for anybody, but I didn't want to argue with her. She just did bloodwork to make sure my vitamin D/calcium/etc levels were good. I'm not on any bone drugs. Her disapproval was one reason I was so eager to get a TBS score to make sure my vertebra weren't in bad shape. Depending on the current status of your bone fragility, I suppose heavy lifting could be contraindicated.
@@2417mich We help our patients to understand what is reasonable for them but it takes some understanding of what their starting point is. We are also developing an impact program that people can use as well. OsteoStrong is great but 3. hours is a bit of a hike for a 10 minute program.
@joannegodwin5238 can you share what proteins you take usually, and if you take any supplements? Your experience is an encouraging one.
I have seen big improvements on hip scan from doing hip thrusts with weight. Also taking K2 and other minerals.
Glad to hear that, thank you for sharing!
What are hip thrusts?
Im 75 and had the osteo test! Have osteo! Theres a test for quality of bone not just quanity of bone! Have to pay cash! Fell on a slippery road on my bike; and no broken bones! Also run; dance and work! I think all of us will lose some bone! Good diet and Algaecal supplement! Some yoga and stretching! Going strong! Learned a few things with this video!
Thanks for sharing this! I'm glad this video was helpful
Hi, just to say I am a 58 year female and I broke my hip last year this time and found out I have osteoporosis. Since my recovery I have followed Dr Doug and find his videos so informative and valuable. I took up this kind of training with a trainer about 2 months ago after watching his first one about this study. I too didn’t think I could manage it but with the help of the trainer I do and have gradually improved and hope to do so more over the next year. It’s been amazing and I thank Dr Doug for these brilliant videos.
I do try to do impact training too jumping etc, I would like to ask Dr Doug’s opinion about doing these kind of exercises if you have a hip replacement as I do worry it may damage it. Thank you again Dr Doug 🙏
You’re so welcome! We always have to protect our implants but we also need to improve our bones. I would ask your surgeon their opinion and go from there. Hopefully a compromise can be found!
Wow ur an inspiration!!! Keep going!!! ❤
Thank you for all the information. I have osteoporosis, I have always had great balance think perhaps it's because my feet are flat😂, great reflexes which have saved me from falls! I recently started including "thumping" exercises in my 60mins. minumum daily exercises, hoping they will help my bone density. I'm quite active, I love exercise and walking. I haven't had a bone scan now for 4 years as my Dr. refuses to get me an appointment because I refuse to take bone medication such as calcium or biphofonates.
Therefore I would be so grateful to know which are the best exercises for elderly women to do at home, ( note: I'm a young elderly woman😂) It would be great to have a UA-cam video to follow, that's just a wish😊
Hi Weemee. There are lots of online videos for osteoporosis. My favorites are Rachel Ridgeway who goes by Osteoporosis Trainer on Instagram and Sarah Mapes who is also on FaceBook.
@@Dr_DougLucas thank you very much 😊😘
Thank you for your continued support!@@Weemee52
Try Margaret Martin and SHerri Betz and their online programs specifically for women with osteoporosis, both qualified and experienced with the condition and con ducting safe exercise.
Thank you for the info. I very much enjoy your channel and have learned so much. I was on Fosamax, for 6 weeks, one other time for 3 months, After doing a lot of research I am no longer taking it. I know I made the right decision, considering what the end result would most likely be. I am 67, and I have osteopenia, osteoarthritis and also cervical spondylosis.
1. Moderate to severe spinal canal stenosis and severe bilateral neural
foraminal stenosis at C5-C6.
2. Moderate spinal canal stenosis with indentation of the ventral cord from a
central disc extrusion at C3-C4, but without cord signal abnormality. Severe
left neural foraminal stenosis at C3-C4.
3. Mild spinal canal stenosis and moderate left neural foraminal stenosis at
C6-C7.
4. Moderate to severe left neural foraminal stenosis at C7-T1.
5. Grade 1 anterolisthesis of C4 on C5.
Not sure what exercises I should/should not be doing. I eat a healthy diet but I am very bewildered and at times depressed.
Hi! Thank you so much for sharing this, I always recommend speaking with your doctor first. That is the safest route when looking for exercise tips if you have any type of spinal issues.
Could you please discuss the vibration plate the values and what frequency you’d need to improve bone health
Hi! Checkout my video called "Vibration Therapy for Osteoporosis? Does Whole Body Vibration Really Work?"
What I recollect from that video was 30 minutes, 3xs per week, 30 hertz. I've also seen a video saying no more than 20 minutes, and you need to do one minute on, one minute off. So, I don't know. I backed off to 3 xs per werk, 20 minutes, doing 5-6 different exercises with weights, still holding weights in-between sets. No idea if I'm hurting or helping myself, but physical therapist (whom I've only seen twice,) said my balance is good. Maybe most importantly to me, right now, it feels good. My back is so sore and stiff these days and stretching, I've found, can be a little scary (not sure what the mechanism is--the stretch feels good, but coming out of it...I don't know, it's just weird. I have had what I think are muscle spasms.) Anyway, the plate seems to loosen me up, and so far I've never had a scary moment on it.
When I started barbell weight training, a couple of years ago, one of the first things I noticed, was an improvement in balance. I started in an August, and by January, my balance was much better when I was cross country skiing.
I’m participating in a program with exercises almost identical to the LIVMOR study. Also with a very high degree of supervision. (Starting Strength).
I have osteopenia in one hip and I’m excited to see what the follow up DEXA shows next year.
Thank you for sharing this!
Doing these kinds of lifts is exactly what caused my two lower lumbar compression fractures, which laid me up for the better part of a year. Needless to say, this is why I have an aversion to lifting anything.
I am sorry to hear that, thank you for sharing this
Thank you for the information. I have been diagnosed with osteopenia, in spite of the fact that I lift weights 6 days a week. I changed my routine to include the suggested exercise and hope to see improvements. I also increased the protein and collagen peptides intake.
That's great! Keep it up, thank you for sharing this!
My doctor told me to do what I call the superman exercise. Or Cobra is another name for it. I need more. hip exercise to increase BMD there. I do the dead lift and Superman including taking my K2,d3, and Magnesium. I went from a spine Tscore of -2.3 to -1.5 in 2 years. I was excited and hoping in 2 more years with the extra knowledge from this video I will be in normal range. Good luck!!
I love how all of these medical mysteries have something to do with food! Thank you so much for sharing these with us
hehe, yes, the underlying issue seems to be something we have forgotten to examine closely.
@@pinkiepinkster8395 Please stop making these statements. They are incorrect and misleading. If I see them again I'll ban you from the channel.
Thank you for this, ive been thinking about joining a gym. Had my hip replacement in october, my physio doesnt recommend impact training but I do heel bumps but no jumping.
Thats great! Thank you for sharing this. Checkout our next Free Bone Foundations Masterclass if you have not attended one before, it could be beneficial to you. You can find further details here --> www.optimalbonehealth.com/build-bone
Thankyou for all your hard work presenting these videos.The information you give us is extremely helpful to me and the community.
I have just watched a video where Margie Bissinger interviews Belinda Beck How to increase bone density. Belinda talks about the Liftmore study she conducted and how disappointing the results where in the hip on the dexta scan (as you also referred to in this video.)
However Belinda also talks about the 3D imaging and the improvements in the bone in the hip which the dexta scan does not show. This is so encouraging and amazing how incredibly brilliant our bodies are.
I been doing her program with the bone clinic for years.
I believe it would be a great benefit to your viewers to have Professor Belinda Beck on your show.
She is such a great speaker and teacher.
Glad you enjoyed this video. Thank you for sharing this!
thank you so much for your dedication to support us in bone density. Do you have any videos about what you think of OsteoStrong?
Yes! Checkout my video called "Maybe the Best Alternative Exercise for Osteoporosis That You Can Do At Home?"
So jump rope would be a good exercise to strengthen bone density as well?
Theoretically the impact would be helpful! I’ve not seen studies on this topic and additionally safety would need to be considered.
I appreciate all of the research based information you present in your videos. Critical to our success! Thank you
Thank you for watching, I appreciate your support!
Very helpful. In the UK and all my Dr is interested in is drugs. So this information, along with all your other advice is so useful. Thank you
Completely agree. I had a private consultation with supposedly the best consultant in the UK on osteoporosis - he didn’t know anymore than I did and simply wanted me to go onto biphosphinates, which I had already declined a few years ago. So far, I’m doing OK with diet and exercise. These videos are fabulous for keeping up to date
Yes there are pushing on drugs here I UK not only about osteoporosis but all other conditions ...our NHS is in pieces ...it's appalling u can t even t have an appointment with a GP and if u do then they only have 10min!😢...
Glad it was helpful!
Thanks very informative. I am 74 with advanced osteoporosis. ❤
Thank you for watching!
I will post my question here because I cannot find another way to contact you directly. I've been watching your videos and the videos of others on the topic of osteoporosis with great interest. My husband and I both have osteoporosis. We both have joint replacements. He has a spine fusion (from S1 to T2
Hi there. You are correct, these scenarios are common. However, joint replacement or spinal fusion were not eliminated from studies on exercise. Whether or not a specific person can do these kinds of exercises will depend on their surgeon’s recommendations and preferences. Your husband has a long fusion and should discuss restrictions with his surgeon for sure.
This was an extremely helpful and even an inspiring video! Thank you so much!
Glad it was helpful!
Excellent presentation of the overall picture of recents results from exercise. This give me a sense of direction on what to do that woks best. Thank you from Puerto Rico.
Your welcome!
Thank you for doing this video which I found really interesting as I am at a stage where I may have to change my exercise routines. I am 65 and have been exercising all my life and I would think that I am in better shape than most people my age. Still, I was recently diagnosed with osteoporosis, and in particular, the spine is affected. In the video, you stress that resistance training and weight training are important but high impact training for increased ground reaction force is equally important for building bone density. Would a vibration plate and/or a rebounder/trampoline work as alternatives to jumping? And if both of them are possible alternatives, which of the two would be the preferred alternative? I have, for a long time, i.e. long before my osteoporosis diagnosis, avoided jumping as I get back pain.
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Hi! Thank you for sharing this. It is a lot to explain but checkout the vibration plate series on my channel. There is a ton of information in those videos that can assist you with this question. The first video is called " Vibration Therapy for Osteoporosis (Episode 1 of 3) | Interview with Dr. Clinton Rubin from Marodyne"
I have practiced pilates for over 30 years and just a reminder, pilates also includes work on the reformer and cadillac. Both pieces of equipment involve springs ( weight). Also, on the reformer is a device that you call add called a jump board that is for impact. This is wonderful for those who are unable to use a rebounder as you are lying down while jumping.
Pilates is an excellent addition to your workout routine. If you have the space a reformer is a wise investment! A good one will last a lifetime. Occasionally you need to replace the springs.
Thank you for sharing this!
What about the hip? Was there any change? Thanks for doing these videos. Very helpful.
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Also watch Margaret Martin. She teaches correct form, execution of acceptable exercises.
Thanks for sharing.
Thank you for sharing such important and well researched information
Thank you for watching!
I have Rheumatoid Arthritis and Lupus, so between pretty major joint involvement and fatigue I can't do High Intensity or High Impact anything. I would love to see a video about exercises that can help bone density that I could do. Most people with osteoporosis are older and can't do these exercises.
Thank you for your feedback!
Older people and even those with arthritis can do strength training with lighter weights. If it hurts your hands, wrap the weight in a t-shirt, etc …. To make it easier to hold. After building strength, then impact jumping (starting small) could work [holding on to a chair or table or bar]. Resistance bands with foam handles are easier to handle for those with arthritis as well. My arthritis has allowed me to do these things but I have had to build up strength. Deadlifts can be done with hand weights used in front of the body, you don’t have to have a bar like shown in this video. Make adjustments to what you see in this video (starting small) and you can build up. ❤
I am old and have arthritis. ;)
Sarah Meeks has a list of both Yoga and Pilates exercises that are contraindicated for Osteoporosis diagnosis. She is Certified Kripali and has Masters in Physical Therapy and has over 50 years experience in caring for women and men with fractures.
Thanks for sharing. Yoga and Pilates are great but will not substitute for resistance and impact training for those that can perform them.
@@Dr_DougLucas The mention was a list of Yoga and Pilates exercises that are “contraindicated” with osteoporosis… I really hope a real person is replying to the comments and not an AI bot! Additionally,no reply is better than the impersonal identical automated replies… Thank you for a great channel overall!
@@barbiekat6352 Hi there. I have a team member say “thank you” and “your welcome” but anything that sounds custom comes from me. Dr Doug.
Incredibly helpful. Thank you so much .
Could you possibly suggest a channel that can instruct us how to properly do these exercises?
I really appreciate ALL the life changing help you offer us and for ALL your hard work. You are a kind person for even caring .
You can check royal osteoporosis society exercises ...check it out it's from UK !
@@kyripapa4147
Great! Thank you !
Sherri Betz, PT on UA-cam
@@annabella0929 thank you!
Margaret Martin Melioguide.
Thank you for the information. These excersises seem difficult for people over 77. Unfortunately this is the age that many of us are diagnosed with this. Can you provide realistic exercises that this age group can do.
Hi there. I understand your frustration but we do have 77 year olds doing similar exercises! Not everyone can do them though and there are lots of videos out there for those that need a less aggressive approach. However, this channel is for demonstration of approaches that are known to stimulate bone growth! Less aggressive options don’t provide the results we are looking for.
Hi Doc!
Thank you for this valuable information. I am a 34 years old person. I've been diagnosed with osteoporosis. My main problem is the deficiency of vitamin D. Also I have a vertebral fracture by compression (D5). I am really concerned about what kind of exercises can I start incorporating into my daily life otherwise the idea of losing more bone density makes me nervous.
Hello, recovery from compression fracture can be frustrating and take a long time but once recovered loading the healed bone will help it to improve density. What kind of exercise will depend on your unique situation. Working with a trainer or therapist can help. At 34 you've got a lot of room for growth but understanding what can help you is critical! Consider our masterclass, bone foundations course, healthspan nation or full service programs to get you going in the right direction.
@pinkiepinkster8395 that's terrible advice. Please don't tell people to do that on my channel or I will have you removed. The diet you recommend is woefully deficient in protein and will not support this viewer's needs or anyone else's.
I am 87 yr old female, diagnosed with osteoporosis years ago. Was on Fosamax for years, resulting in Barrett’s esophagus. On Nexium for years, exacerbating the osteoporosis. Now I refuse both drugs. I have very poor balance, so I am fairly high risk. I want to do the best kind of exercise & hope this channel can guide me.
Will chair yoga help yr balance ?
Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
Hi. I've been following your videos since being diagnosed with osteoporosis last month, neck of femur. Not keen on drug route but still considering. Walk about 8 miles a day, have done for years. Exploring lots of avenues but currently Reformer Pilates with teacher i trust and notice that you seem to only allude to Pilates Mat. Any thoughts on efficacy of using Reformer machines which would be progressively loaded? Training also be complimented with hand weights. I am 69 year old female and have been taking strenuous regular exercise for decades although not done much resistance since Covid
Also I live in Scotland so can I still participate in your new Health Nation.? Really appreciate your videos
I also am curious about the reformer and jump board exercises.
Hello to you both! I love pilates and reformer work. The benefits will likely be mostly for muscle, core and balance gains. Will it alone improve bone density? I doubt it. Not enough load across the specific areas of concern. I recommend my patients continue but add in other exercises as well.
Oh, and yes we have international participants in the HSN. The Q&A and interviews will be challenging to participate in live but you can view them later and ask questions in the community pages.
Great video. It helped a lot. But how do I reach the goals you outlined at home? Can you help with this?
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
Thank you for this video, please let me know if bicycling, rowing and volleyball helps to improve bone density
Hi! Checkout the video on my channel called "Is Cycling a Good Exercise for Osteoporosis? Does Biking Count as a Weight Bearing Exercise?" We also have OsteoCollective, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Thank you. This was helpful. Lots of conflicting information out there. You recommend 5 reps, 5 times at 80% of 1Reo max. How much time should be spent resting between sets? Thanks for the help.
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
It would have been interesting to know what specific Pilates exercises were done. Use of a Pilates reformer, which puts a weight load on hip joints and spine (depending on the specific exercise), would have been interesting to examine. It's important to note that the variety of Pilates exercises is vast, and some include weight-bearing, lest anyone dismiss Pilates out of hand after hearing the results of the second study.
I agree but no pilates study shows improved bone density as a single intervention! I love pilates but we need to be clear as to what we are using it for.
@LisaFladager, I was curious about details too, so in reviewing the full text version of the article, it was primarily mat Pilates-based exercises in a program called “Buff Bones” in Australia. They included standing, supine, prone, quadruped, and side lying exercises, and 1 kg weights for some additional strengthening (apparently no more). I agree that Pilates can be very beneficial for core strengthening but more than anything it helps with posture. So if someone already has low bone density, they are also at risk for postural changes. It also is very good for maintaining or improving flexibility/mobility for everyday function. I see no negative aspect of doing Pilates-based exercises to complement other training that is mentioned (but not in place of it).
I am enrolled in a bone clinic . I go to it in May if they do anything conflicting with you I would will keep my mouth shut and do it your way. On Alendronate….. Feel great but broke femur stem in July after doing 9 miles. Had anterior hip replacement. Honestly no pain but couldn’t walk got the Amazon Lady to get help. Thought I had displaced.
Thank you for sharing this story!
Great video, doc! Perhaps you could demystify something for us. I wonder why more informal trials are not done? For example, say I am a doctor. I have 100 patients. 30 patients volunteer for my informal trials with appropriate waivers and baselines being established. 15 patients jump for 20 minutes a day, to a height of 3-6 inches, returning to earth after each jump in accordance with newtonian theories. The remaining 15 patients ponder the meaning of life for 20 minutes a day. Both groups continue for 90 days. Scans are repeated to detect skeletal changes. Results indicate positive bmd changes in jumpers. Rainbows ensue. But the point being, it seems like this sort of thing would be low cost, easy, a no brainer. Why don't we see this? Is it the un-treatable medical condition known as liability, or are there other factors at play? Thank you!
To do research on human subjects or any animal we have to get IRB approval. Collecting data, writing up results and publishing takes resources, time and money. Even a study as you describe would likely cost tens of thousands of dollars. Crazy I know. But who would pay? Jumping is free. No money to be made. No research award to pursue. It’s possible but not likely to be done.
@@Dr_DougLucas You are right. That really is crazy
Hi, thank you very much for sharing your work. Could you please discuss whether cardio exercises (e.g. jumping jacks, burpees, high knees, squat jumps etc.) indeed have a detrimental effect on the bones? I am 25 and have been diagnosed with osteoporosis (sd for spine -2.6 and for hip -2.5, no fracture history). My doctor recommended avoid that type of cardio and heavy weight lifting.
I had a back injury last November and diagnosed with Osteoporosis a few months ago. My PT would not agree for me to do any of these exercises. I have specific exercises to do, so will follow his advice.
Most exercises have some beneficial impact on health. It all depends on starting point and goals. Cardio in general will not improve bone quality but may benefit cardiorespiratory health. Depending on one’s starting point these may be important for health overall. Resistance training, impact and osteopenia loading are king for bone stimulus. These will improve bone quality when done correctly but must be done in context to the big picture of health optimization in order to be maximally effective.
Additionally, if unfamiliar with these exercises they need to be done with a therapist or trainer in order to prevent injury.
Did I miss the results of the difference between those using meds or not in the one study? Thanks for the info...just recently learned I have osteoporosis and am very sad, but determined to reverse it. Not on meds, and don't really want to go on them.
There was no difference in those on meds and not. If you haven’t been to our masterclass you should check that out as a free resource to help guide your efforts.
@@Dr_DougLucas already signed up...but have to wait so long!
Hi thanks for this invaluable service. I'm 65 never been on HRT after undergoing pertial hysterectomy at 36. The price paid is " degeneration of snine" doctors never used Osteoporosis but blood tests show touch of rheumatology. Pain unbearable . I survive because of healthy life style but bone density symptoms are there. I don't trust HRT Aat my age, what can I do???
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I would like to go to your clinic and get help, but I cannot afford it
So I am trying to get a endocrinologist dietitian and bone specialist doctor that worked with my insurance
Thank you so much for educating us on this very important issues because it’s very hard to figure out all that needs to be done to get our bones healthy
May God bless you
Thank you for watching! Checkout our free Bone Foundations Masterclass if you have not attended one before. It could be beneficial to you! You can find details here --> www.optimalbonehealth.com/bone-foundations-master-class
@@Dr_DougLucas page not found
Many people with osteoporosis also have hyperkyphosis which makes standing overhead lifts and squatting painful.
My kyphosis improved as a result of the Liftmor program, but everyone is different and you’;d require specific assessment to see whether you’d need to do some rehabilitative work before doing overhead lifts.
Agreed, these shouldn’t exclude anyone from doing these exercise but may not be right for everyone. Working with someone who can review your form and help with modifications would help.
There is no mention of bad knees. My knees would not allow a squat or a dead lift. My hips and back are not really an issue for exercise but my left knee is. Is there anything to be done?
The Better 5 group have exercises for knee strengthening. Googling should find them. They have some seated exercises too.
I would recommend working with a trainer or therapist. Deadlifts actually require very little knee motion but clearly squats do.
The problem for myself is finding a trainer or PT with experience working with ostioporosis. Most gym trainers are not experienced in that, and most PTs only work on specifics, like recovery from injury, and are not available for ongoing longer term. Unfortunately I don't have access to the Bone Clinic Program in Australia. :(
Check with your insurance. If you have any pain at all then you can get in several weeks of training on the side
Agree, use the system for what it’s got! Also, lots of online programs to consider. You can consider Rachel Ridgeway. You can find her on IG under Osteoporosis Trainer.
I have been following an online program by Fitness with PJ. You may want to check out osteoporosis videos on her UA-cam channel. I purchased her 30-day osteoporosis program on her website. It is excellent!
I’m 56 years old, healthy weight, healthy diet, but, sedentary job, small frame, and have avoided sunlight for years. I ended up up with a T5 compression fracture while using a rebounder. After 12 weeks it healed but, at week 13, an elderly man started to fall and I caught him before he hit the ground. My T5 fractured again. Would you recommend strontium?
Oh no! No good deed goes unpunished? Sorry to hear that. Strontium can increase BMD but we have no data to support the benefit in the face of a healing bone or to reduce fracture risk. Often people don’t want to use drugs but in this case using calcitonin to help heal the vertebral fracture could help, same with estradiol if indicated. Depending on T-scores a drug like Forteo/Tymlos could also have an impact on healing and expedite the process.
That was very useful. I've subscribed. I have a Pilates Reformer. Can you send link of specific Pilates exercises? Thank you very much
Hello!
Thanks for the subscription! You could consider BuffBones by Rebekah Rotstein for pilates floor work but I haven’t seen a bone specific reformer program.
Do these recommendations hold for those with significant osteoporosis? Would love to see you address more advanced bone loss specifically. Thank you!
To be clear we aren’t recommending anything for anyone. We are discussing research and general recommendations. How much resistance training someone can do is absolutely unique and depends on a number of variables. We recommend working with someone who can evaluate form and understands bone quality.
I am 43 and just got my DEXA scan today. I am almost at osteoporosis. I blame my surgical menopause almost 5 years ago. My body won’t absorb estradiol. I have to figure out how to deal with this without medication.
Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
I'm not sure where to ask for a video on a subject, so I will post it here. I heard that CBD oil is supposed to be helpful for bone health, and I wondered if you had done a video already about that or whether you could in the future. Thank you.
Hi there. This is the right place! I haven’t seen any evidence on CBD for bone health. It is often billed as a panacea without supporting evidence.
Thanks for the video, I have osteoporosis, is walking good or bad for this disease
Walking is very good as a general exercise, but there are no studies showing walking, swimming or cycling actually affect bone growth. The Liftmor trial concluded that high intensity, high impact, compound exercise is what the bone needs to “get growing”.
Well said, I agree. Love walking but need to do more.
@@Dr_DougLucas what about walking with a weighted backpack? Gradually increasing weights....don't know who to check with on though.
Push ups help me. Planks are good, too. I'm a female and 71 years old. Yoga is great. Vegetarian diet. So far, no meds needed.
Great! Keep up the work. Everyone’s needs are unique.
It would also be interesting to add more control groups combining these exercises with different diets. Well, we can dream!
Yes!
Body pump is a great strength training - lots of gyms run classes and you can do it at home as well if you have the equipment.
Thank you for sharing this!
Doctor Doug , will you have another Master Class for Free after the New Year 2024?????
Thank You .
Yes! we have them every month. Our next Masterclass is in December, you can find details here --> www.optimalbonehealth.com/bone-foundations-master-class
@@Dr_DougLucas
I will not be able to make it in December ,
I will in January 2024.
Thank you so much for responding to my comment. Have A Great Thanksgiving !!!
More fantastic & interesting information, thank you.👍
Glad you enjoyed it!
Will jumping on a mini trampoline give the impact/load to increase bone density? I’m 68 and had a bodyboarding injury that tore up both knees and now have stage 2-4 OA and a chronic displaced fibula. Jumping is 🥹right now! Thank you for this information!
Hi! Checkout the video on my channel called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
This was a very informative video. I'm currently 73 years old and have been on Prolia shots for 10 years. Last year I was diagnosed with scoliosis as well, although it doesn't look terribly severe. I've been exercising consistently for 7 months now (stretches and some strength training given by my chiropractor) but have never completely lost the discomfort I feel in my upper back between my shoulder blades. I also use a mild vibration plate for 10 min/day as well as a medical grade II red/near infrared light for 10 min/day on my back. I guess my question is would working out a little harder with weights be a good idea? I currently doing arm curls 2x15 using 5 lb weights (quite easily) as well as leg presses using my body weight on a Total Gym machine. Specifically, I'm wondering about using 10 lb kettle bells.
More resistance is better from a bone and muscle perspective but can you specifically tolerate it is impossible for me to know! I recommend even my patients work with someone in person who can evaluate form and strength for individual recommendations.
Have you any info about bone density & jumping on a trampoline? I've been doing a minimum of 15 min routine every morning on a bungee rope indoor trampoline for several years. Thank you
Checkout my video called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
I'm on Anastrozole for breast cancer since June 2021, which has brought my above Normal Bone Density at age 51 to Osteopenia in both Left and Right Femoral neck in 2.5 yrs on this medication and my oncologist now wants me on Osteoporosis medication because she wants me to remain on Anastrozole for 5 yrs total even though my 5 yrs of Endocrine treatment is up in January 2024, I was on Tamoxifen 2.5 yrs before Anastrozole.
So my question is WHAT'S THE BEST Exercise to increase the Bone Density of the Femoral Neck?
I DO NOT want to take Osteoporosis medication so I would appreciate your input - Thank you Beverly Anderson
Hello,
May I suggest asking your oncologist if you can utilize Raloxifene instead of Anastrozole? Different mechanism for sure but Raloxifene doesn’t negatively impact bone health. Just a thought. Regarding exercise for femoral neck? Anything that loads the hip will load the femoral neck. Impact exercises, squats and OsteoStrong would all be good choices if you can tolerate them.
New subscriber here, thank you for the great info! Im 55 y/o felmale (7 yrs postmenopausal). Crashed my bicycle last year, fractured my pelvis in 4 places, all closed breaks, diagnosed with Osteoporosis. No plan given other then take meds and oyster shell. Stopped taking drug, and CA (getting through food). I cycle, lift weights (need to increase as your video suggests) and walk daily, apx 4x a week with a weighted vest. Is the weighted vest good for building bone? Im considering returning to running hitt for impact, and I love to row, is using a rower helpful to build bone?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I am 79 diagnosed with osteopenia and my doctor wants to put me on a bisphosphonate drug with 1500 mg calcium and 1000 iu vit D. I have taken 5000 iu vit D daily (for years) and eat a great deal of cheese and follow a ketovore diet..
I was in a senior weight lifting progran and quit a year ago because of back pain. The weight lifting you suggest will bring on back pain again. I refused surgery to have hardware installed in my spine and hoped to do gentler exercises instead. The dead lifts were what led to quitting the program. This weight lifting is too extreme to follow. I can do steps, handweights and resistance work but the types of exercise promoted are beyond what most women my age are able to do. Leaping up and down, squats with weights, high impact anything is not possible and sounds very painful. You also show young people performing these tasks and not post menopausal or elderly women. I think it is more practical for me to go to physical therapy sites than follow your suggestions.
Hi! These are all general recommendations, it is always best to speak with your doctor first when it comes to exercise especially if you have previous health concerns.
Thanks for this and all your videos! They are extremely helpful. Does ballroom and latin dancing help osteoporosis? Started recently. I was always curious about ballet and tap dancing. Are these forms of dance beneficial? Tap seems to have a lot of impact. Should I be concerned about dance with DEXA for lumbar spine -2.8, femoral neck -3.1 & hip -2.5? Thanks!
Hi there. I love dancing but don't think it will build bone! Based on FRAX you do need to be careful with low T-scores but there is more to fracture risk than T-score.
Hello Dr. Lucas, I had cancer 5 years ago and recently developed lymphedema in right arm and expect to be fitted for compression garments. Should that have any impact on the exercises? I just had DEXA and had t score drop of 5.5% putting me in osteoporosis for spine. I was vegan so maybe that contributed. 62, male, active but light weight. Signed up for your class. Also read online that 2015 showed osteoporosis can shorten lifespan. Is that correct?
Checkout our masterclass or healthspan nation if you have not. We are able answer more specific questions like this through those platforms. Links for both of those are in the video description :)
How is a postmenopausal woman supposed to do dead lifts with arthritis in the spine?
I love deadlifting. I’m 68 and also have arthritis in my spine. You start with no weight on a barbell and work your way up. If you can, find a trainer. They will make sure you are moving correctly. After a year of training, my spine dexa improved - I will have to go look it up to say how much. I have found movement nad strengthening my muscles helpful in dealing with arthritis, especially in my neck.
@@phoenixmassey Thank you for sharing your experience and information.
I have osteoarthritis in then lumbar spine and thoracic facet joints. I am doing the Liftmor exercises under supervision and whilst it took a little time, my back has adjusted to the deadlifts and squats with no pain (you feel muscle strain). I started with no weight and worked up slowly (with times the arthritis played up a bit) and am now lifting 30kg deadlift - and feel I could lift a lot more but I’m taking it slowly.
What they said! Dead lift form actually puts the spine in neutral position and shouldn’t bother arthritis if done correctly.
I am a dead-lifter too. 70. Osteoporosis, and my L1 has so much arthritis in it that they no longer include it in my Dexa results. If you deadlift correctly,, with your spine in a neutral position, not at all curled, but maintaining natural lordosis, and do all the lifting with your legs and butt, it hasn't proved dangerous for me, and my density has improved over 5 years of lifting. But I didn't start deadlifting. I squatted to a bench and then gradually added weight with dumbbells, until I could manage the weight of a small bar. And then gradually added weight to that.
Can you comment on the Loren Fishman Yoga Osteoposis studies and thoughts on these 12 yoga poses/yoga in general?
Thank you for pointing these out to me! I hadn’t seen them until today. I read through his biggest publication and my take away is that we need to interpret carefully. The intervention included nutrition and other health recommendations that could have muddied the water. Additionally, the DEXA follow up data is on a very low percentage of the studied population which would be expected with that design of study. However, when the data is only in
What's the best exercise for the upper femor? I couldn't find the information on your videos.
If you are referring to the top part, hip and total hip? Pretty much all weight bearing exercise is going to load it. In this video they are discussing exercises like squats and deadlifts. These must be done carefully and with proper form to avoid injury!
Great info as usual!
Glad it was helpful!
Outstanding video! I just subscribed. You’re the only channel that’s mentioned Osteostrong (that I’ve heard). Is it worth the expense?
Checkout my video called "The Best Exercise for Osteoporosis. An Interview About OsteoStrong with Dr John Jaquish."
@@Dr_DougLucas thanks, will do!
Thank you for your support.@@goldenparachute392
One of my clients with osteoporosis went to OsteoStrong for one year and repeated her DEXA scan and did not see any improvement.
I have held off recommending it now until I can find someone who saw results.
I do a program called Jazzercise. I use a 5 pound weight and do deadlifts and lift above my head. I also jump we always will have songs that incorporate jumping. I’m 72 and work out 6 days a week and also do pickleball 3 days a week. Should I start doing weights with bell bars. I belong to the YMCA and they have a weight room and people to guide you.
Thank you for sharing this!
I’m starting OsteoStrong today. What are your thoughts about their approach?
Hi! Checkout the video on my channel called "OsteoStrong and Bone Health An Interview with Dr John Jaquish"
Enjoyed the meta analysis review and summary. I've been doing the jumps and drop heels since Aug after watching Glory B but the jumps do make my knees a bit painful (but not till it's debilitating) I will review through another bloodwork in the next 6 months to see if my P1NP has moved from 19.9 to higher. After that, I was thinking of EMS (Electrical Muscle Stimulation) training. My thinking is, progressive resistance training requires you to lift heavier or lift more over time, if not, like you said, muscle will plateau. But all these also stresses the joints as we age. I understand EMS can reach the fast twitch muscles better and is friendly to the joints. Since I do not have access to OsteoStrong nor am I able to ship Dr Jaquish's X3 to my country, EMS seems like the best alternative for me. Do you have any opinion on EMS, Dr? Could EMS training be an even better exercise for overall bone health? Thank you.
Great thoughts. I haven’t seen any studies on it and it’s not something that is used in the body building space to any significant degree. I’d love to see some studies on it but I have my doubts.
@@Dr_DougLucas Well, if you did come across any study, do share with us all. I will be trying it out next year.
how do ypu get yout P1NP checked, I mentioned it to my PCP, he hadnt heard of it so wouldnt order the tests and my endocrinologist hasnt suggested it, only wants televisits
@@bowler8 hi there, good question! It's different here in my country. I just go to my general dr and asked for my usual blood test with inclusion of new tests like P1NP. She didn't know what it was so i had to explain to her and why I think I should get it tested. She then checked her price book which was given by the bloodwork lab and told me the price. Doctors here do not discourage or encourage, as long as u are willing to pay for it, they will proceed with it. Hope you are able to test it eventually.
Thank you for sharing the information. Are there data about using 50% 1x max for more reps？say 12-15x, for 3 sets?
Studies that use lower weights don't show the same benefits. Everyone has a different starting point though. Working with a trainer who can guide progressive overload is helpful!
Question regarding impact exercises in addition to strength training: what is your opinion of jumping on a rebounder?
Checkout my video called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
I was told by my Dr not to lift more than 10lbs in training. Used to do powerlifting a decade ago and still developed osteo. Afraid i might get fractures with Deadlifting and Squats now.
This is a common misinterpretation by doctors. I can’t tell you what to do as I don’t know your bone history but often times doctors tell patients to limit lifting to reduce risk. However, that is done through the lens of pharmaceuticals being the only option for bone health and fracture prevention. Through that lens lifting only brings risk, no benefit, so don’t do it. On the other hand we know and this study demonstrates that resistance training and impact do improve bone health and reduce fracture risk so through that lens we absolutely need a stimulus to encourage bone development and to improve bone metabolism. For me unless someone has very poor bone quality and we are committed to an exclusive pharmaceutical approach I would recommend pushing resistance training to the highest, safest extent.
I am a below the knee amputee so jumping isn’t an option. Do you have videos for amputees. I am 73 y/o w/osteoporosis and been BK for 6 yrs. Did avid walking up to 3 yrs ago when I was spooked by a loose dog jumping on me. I am also a cancer survivor which is why I had the amputation.
Hi there. That is a unique situation which I’m afraid there won’t be any research on but we can use principles to assist. Take a look at my recent interview with Clinton Rubins for some background on loading the spine. The principles of load will stand with amputations but the capacity to load will be different based on the socket of length of remaining extremities.
My lumbar spine average is - 3.7. My L3 is -4.2 I'm afraid to do any impact, what do you think with these scores? I am a tall woman, 56 years old, healthy, active and I eat well. I am shocked at these recent DXA results.
Pretty low! Risk is certainly higher but your spine sees impact with every step up to 1.2 multiples of body weight. We use a gradual progression to increase slowly over time and improve bone quality so that it can stand more.
I do have osteoporosis and started a strength training program which I really loved. I was using a personal trainer but it got expensive and I decided to go into a group session with another trainer. It was just 2 other people. In the group session I fractured my l1 vertebrae. It has healed but my back still gets very stiff.
I had a dexa scan done a month after the fracture and there was a 10.75% improvement in my left hip but my overall score was really bad. FYI this was my second fracture. So I went on injections 6 months ago because my primary dr and orthopedic told me I can’t keep fracturing. I want to go back to training with a personal trainer but I’m scared of fracture because I know the importance of it. What are your thoughts
I had a similar experience. I wish someone would tell me, "you can't keep fracturing." Endocrinologist said, "It's concerning." He did say, "Yes, don't run...for now." (Last fracture came via a short, easy run.) Maybe it's how my brain works, but when it's put that way, but when it's put that way, it feels very open-ended, and if it's open-ended, I will keep exploring until I find the wall.
Thank you both for sharing your experience. It’s frustrating to see injury from training. Remember that training is only part of the puzzle. We need optimal nutrition, supplementation, hormonal support where appropriate and potentially additional therapeutics. I’m glad you both got back on the horse after your bump in the road.
Wouldn't I break my porotic bones when doing my 1RM to establish the 80-90% weight? Or when jumping down?
That’s the risk of starting a new exercise. I always recommend doing these with a trainer who can assist in form and weights.
At 60, I’m now at the gym lifting 2 or 3 times a week. With a femoral neck at -4.4 I’m wary of the dropping exercise, even though I enjoy doing it. Is there anyway of finding out if it’s safe to continue or will I only know for sure by dexa or, breaking my femoral bone!
I would be very careful with a score of -4.4. I had a similar score for my lower back. I stick to gentle Qigong exercises which incorporate breathing exercises as being relaxed is very important to avoid injury.
That is a very low T-score. In this range I get concerned for my patients and we consider types of exercise and form carefully. We work with a PHD exercise physiologist to assist. I don’t make them stop resistance training as stimulus for bone growth is part of improving bone health.
Thank you for responding. I will stop the jumping and dropping immediately.
What exactly was the Pilates based movement? I teach mat Pilates and am curious which exercise they used in this study. Thanks!
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/hsn
Do you think doing jumping jack would help?
Possibly but I haven’t seen any studies looking at this modality
What type of Pilates was in the study ? Simple floor or mat work i think would do little, where as the Reformer workouts using the machine with all the resistance ropes and pulleys would do more i think.
Yes, with reformer!
Some quite helpful information. However, very few people in these samples are going to be able to do anything approaching a chin up -- even a few inches of elevation from a hang. Your illustration pictures show some pretty fit looking young women.
Hi! Yes, we try our best to find the perfect example clips but it can be difficult sometimes. It is mainly about the discussion :)
What is your opinion of vibration therapy for osteoporosis?
Hi! Tune into the vibration Therapy summary video coming out on the 24th!
I was diagnosed in 2005 Lost my pain meds in 2016( guidelines )Now it's gotten so bad since I now because of pain can't life weights & now I hurt so bad in my hips just walking & lifting a full cup of coffee . Wringing out a washcloth is so painful
Hi there. Osteoporosis independently shouldn’t cause these symptoms. I recommend getting evaluated for a different cause of your pain.
Please put subtitles in Spanish, this is very interesant And important and I do not want missing
We have noted this, thank you for your feedback!
Sarah Meeks says not to load the spine. To DeCompress the Spine. Many of her patients have gained back lost height with her spine decompression exercises.
I appreciate that but without load there is no stimulus to grow bone. I disagree with this statement if that is indeed her approach.
It seems that running would be a good option, too?
Checkout the video on my channel called "Proven Ways to Increase Bone Building | Increase P1NP"
Hi Doc - I’d like to incorporate some impact movements into my osteoporosis regimen.
Do you have another video or source that talks about set & reps? In addition the actual procedure, such as should you do this in shoes or barefoot, on carpet or hard surfaces like tile or concrete? Etc.
and if am able to progress to hanging drops later, do I assume correctly that unlike heel drops, you would have to let your knees bend on impact?
Thanks
Hi! I do not have video with exact set and reps as this will differ per person. Unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
After 5 months chemo, which left me with permanent neuropathy in hands and feet. Double mastectomy and 19 lymph nodes removed which caused permanent lymphodema leaving me in a compression vest 24/7 for life, which feels like a damn corset and makes my panic attacks and hot flashes a million percent worse. Then 6 weeks radiation made it all worse. Now 2 yrs Verzenio and 10yr on hormone blockers are crumbling my bones! 2 days before diagnosis of stage 3 breast cancer I was still surfing daily and had just hiked 412 miles of the PCT and now at 54yr I can barely walk! Most days I wish id have just died in surgery. ZERO quality of life now! 😢
I am so sorry to hear this. Thank you so much for sharing your story with us.
I have been told heavy lifting , jumping and jarring can cause a compression fracture in my back . I am a thin small 64 year old woman and really fear this .
Well, those are also the things that stimulate bone growth. It’s a catch 22. The things you need to do may put you at risk. That’s why osteogenic loading at an OsteoStrong may be a safer option. Everyone’s exercise capacity is unique so working with a trainer or therapist who understands your unique needs is a must. However, not pushing the limits of what’s possible will likely result in further bone loss.
I see an exercise physiologist for my osteoporosis in my lumbar spine. She does not want me to do squats. I have been doing them for years and haven’t had a problem. I am also exercising under supervision. What are your thoughts?
The exercise physiologist will know your circumstances better than I would. For my patients we encourage working with someone who understands the literature behind bone health to make sure they are making the best decisions for our patient.