BEST WORKOUT FOR REVERSING OSTEOPOROSIS
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- Опубліковано 11 чер 2024
- Are you exercising to build strong bones? Studies show that high resistance and high impact exercises are the best ways to prevent or treat osteoporosis. The LIFTMOR trial demonstrated a 6% increase in bone density in just a few months, using 4 exercises designed to stress the bones and promote new bone growth. In this video I give step by step instruction on how to perform these exercises safely and effectively.
Osteoporosis and bone loss are common problems that affect over half of adults over 50. Vitamin D, calcium and exercise are all common recommendations, but still most people lose 15% of their bone mass every ten years.
Leave a comment below - I'm online to answer any questions. Thanks for watching!
This video content has been made available for informational and educational purposes only. No representation or warranties are being made with respect to the accuracy, applicability, fitness, or completeness of said content. This video is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never start a new fitness regimen without consulting with your doctor. Never disregard professional medical advice or delay in seeking it because of something you have read or seen online. This video does not create a doctor-patient relationship between Dr. David Clayton and you.
I’m so thankful for the demonstrations!
Thanks Dr Paris for the best presentation for osteoporosis workout for building bones truly educational podcast
Candy and Robin are incredible athletes and even better humans who inspire so many people that have had the good fortune of knowing them in life. Thank you for this video Dr. Clayton and thank you for staring 2 wonderful role models in it.
They are indeed an inspiring couple. I'm blessed to know them and thankful for their friendship. Thanks for watching and for the positive feedback!
Dr. Clayton,
for everything you do
Thank You !
Thank you!!
Fantastic video thank you
Excellent! Thank you!
Thank you so much for this series Dr Clayton. It has been incredibly helpful. I never expected to have osteoporosis considering that I have always been so active and have always eaten well, but here I am trying to make sense of it all. I feel very hopeful now and will be implementing some changes in my exercise routine. I really appreciate your videos as my doctor is not as up to date on these findings.
Thanks for watching! Appreciate the feedback!
Me, too.
@@drdaveclaytonthe first video I watched on this subject was more appropriate for me. I’m 81 and do qigong and yoga. I can do 5 push-ups with my knees bent touching the floor(instead of the push-up from the toes) I try to do the eccentric mov’t where I go very slow down and back up(not slow) I’m working at it but I do as much as I can. Btw, I used to do ‘superslow’ strength training so going slow in a push up or squat is best!
I do squats all the way down but still very hard to keep my back straight coming up.
Do you have any other appropriate videos? Thanks!
How are doing now? Any advice? Thanks so much!
That helped a lot. Thank you.
Thanks I’m going to try that!!!
Thank you so much!!!! This is exactly what I needed. I think my osteoporosis started because I was avoiding these exercises due to lower back degenerative disc disease hurting. Please tell me more about dealing with that also. I know I need to strengthen my muscles to support my back. And also show exercises for forward leaning when walking, this is the first year that became a problem after winter; last year I was straight. I need to fix that also.
Same here. Please add advice or even a specific video for those with DDD and multiple Lumbar & Cervical fusions: avoiding disc damage while increasing bone density
Thanks for the video Dr Clayton! I've read the studies, but it's helpful to see the exercises, especially the hanging jump! Amazing to see that kind of increase in bone density! I'm an Ovarian Cancer survivor and have gone from strong bones to osteopenia territory. Wondering if you know of any successes with women on aromatase inhibitors using these exercises? I know we're at an extra disadvantage. Thanks so much!
Thank you so much!
Thanks for watching!
Thank you so much Sir ❤️
Great tips! Thank you!! May I ask how many times per week one should do these exercises?
Thank you so much doc, so interesting. I need to heal just a lil more then will try these slowly. Be bless and yes I enjoyed the video
Thank you! Good luck!
Thank you so much for this video. You are Amazing personto find all this information out. Im following this. Started last , November and Im having a Tems test on May,to see if I have increased with my Bone density. Thank you. Im lifting on the Dead lift ,55 kg. Overhead lifts,70 kg❤
Hello Doctor, thank you for your videos. Any idea how I can implement a jumping pull up at home, any suggestions from other viewers?
I’m definitely going to try but how do you find a trainer? I’m in a gym desert… closest one is a tiny town an hour away…I guess I just call them for instructions?
Thanks
Loving your sensible series with such fantastic information
So helpful. Wow, thank you. In the last exercise, concerned she thrusts her head forward after bar clears. I’m sure it’s not as dramatic as that. Can you please describe that movement. Thank you.
Thank you so much, Dr Dave!
Very happy with all the videos about osteoporosis, workout, diet and supplements.
I' m a former performance gymnast with osteoporosis now, but quite familiar with exercising and diet. This workout based on tests and researches is great. I would like to know, if possible, wich is the weight that lovely Candy is using? Liana from Europe
Hi Liana, thanks for watching. Candy was deadlifting 55 lbs in the video, but that was just for demonstration purposes. She works out with 170 lbs on the deadlift and 105 lbs on the squat (although she does point out that she was lifting more before the knee surgery). Keep up the good work!
Thank you!
Thank you for making this video! I was diagnosed with osteoporosis a few years ago, but no one ever told me about these exercises! I am grateful to know about them and start implementing them!
Thank you so much. I am letting go of the 10lb maximum weight lifting recommendation and focusing on these lifts. I am an old gym rat so this will feel really good.
Way to get back to it! Good luck and lift hard!
Thanks for a great video. I have a pull uo bar at home and weights... i don't belong to a gym so don't have access to the other equipment. Do you perhaps have ideas of what one can do at home ....? I have 5 kg weights at home...😊
Thanks for this video. How many reps on the jump and squat? How much weight on the squat bar that is on her shoulders?
I actually worked with a trainer for a while doing all of these. Unfortunately, arthritis in the finger and most especially thumb joints made it extremely difficult to lift weights.
3-5 sets, 5 reps as heavy as you can (after you've learned good form). I've always heard 8-12 reps but I like your advice better.
GREAT INFO....THANK YOU. WHAT WEIGHT SHOULD I BE AIMING FOR AS PEAK LOAD IN A SQUAT,DEAD LIFT AND SHOULDER PRESS? OR. I AM FAIRLY FIT 106 POUNDS AND IN MY 70'S. THANK YOU FOR ANY HELP ON THIS
Thank you for the great video!
Do you think the jumping pull-up work if I used the local playground monkey bars? I think I will try!
I would like your feed back on the Dr John Jaquish 3X device for at home exercise for muscle developer to help with osteoporosis
Thanks for your video. I have osteoporosis & I had hip replacement last January. I was advised to refrain from high impact exercises like jumping. I am currently only doing weight training with 8-20 lbs dumbbells three times a week. How should I reconcile the advise of not doing high impact exercises vs the recommendation in your video? I am quite in a dilemma.
Hello and thank you! I have tingling and -3.7 T score in my spine. Discussing options and PT with my doctor this coming week. I’m wondering if these exercises would be safe and helpful for me to build bone? How much weight is Candy lifting? I’m 66 and very determined!
Thank you so much! Great video ! I have done all these exercises at the gym for years (I follow a trainer with a special sequence with music, and we work legs, squats, deadlift, arm presses, chest presses, shoulder, biceps, triceps etc etc and over the years I have added more weight to the bar and we use dumbbells too) however for this demonstration, how many repetitions do you recommend for each exercise ? Over a year and a half ago I learnt that I have osteopenia with low fracture risk and I have to be on top of this to reverse it or prevent it from progressing. Thank you !
@@drdaveclayton Thank you Dr. Clayton, it is greatly appreciated. This is very helpful. Kindest regards
Dr., are these exercises suitable for a female senior in her 60s with Osteoporosis Scoliosis? Can you do a video on Osteoporosis Scoliosis and what exercise best suits the patients?
Very helpful advice but it seems to require a trainer and special equipment. Not possible for many of us 😢
Could this please be very soon lol?
I don’t have a bar can I use a dumbbell and do goblet squats? Would that be the same thing?
All looks good but I have a partial tear in my right shoulder .I start hurting after exercising with 3 lb hand dumbbells and resistance bands.What would you recommend for me.
I do squats,sit to stand w a chair,jumping off the floor and coming down hard, lunges w weights.I have a treadmill that I can run on if that would help.
Also have a bow flex machine. 8:41
Where do I find the link for the items to purchase, thank you
What about if you have a history of compound fractures in the lumbar region?
Is it safe to do the jumping pull up with a -4.8 dexa score for the lumbar spine? I’ve been told to avoid jumping as it could cause fractures. Thank you!
How many repititions and how often should I do the Jumping Pullup for bone growth? I'd like to add it to my weekly routine. Would 30 repititions 3 times a week be good?
So what I’m wondering is, can a person do the same moves, that is the squat, a dead lift and shoulder press with free weights. Thank you for all your input.
Are you also recommending this type of weight training for people who have suffered a closed spinal fracture?
A. That was quite a structure for the jumps - difficult and unrealistic. B. When up from the squat - to squeeze the glutes?. C. I thought dead lifts are done bending forward with straight back , holding the weight close to the legs…..
At any case, very helpful information. Much appreciated
Is this safe to do with a bulging disc also if careful not to round back?
Is Trampling rebound can help w osteoporosis, based on Mayo Clinic article?
No good for shoulder issues, pelvic floor weakness when lift over head or jump. Any other options?
Doctor is any limitation of age and current recovery hip fracture surgery just 4 month ago plus age is 90 years old?
Dr. Clayton. Thanks for these videos. However you advertised putting out a new video every week or so, but I only find a handful listed on YT. Also I cannot find your website in order to get more information. Could you please say where we can find these? Thanks.
Guilty as charged :( But I'm back to producing new content again so stay tuned! Thanks for watching!
I can only imagine how busy you are and yet your generosity and support for others knows no bounds. I deeply appreciate your clear, precise and professional content. Wishing you the very best from Ireland. Go raibh míle míle maith agat, Dr Clayton.💚👏👏
unless there is a gym nearby or have room and money to but the equipment how would I do this?
Dr. Clayton: I broke my ankle and had two plates and screws inside, is it safe for me to do the jumping? Thank you!
How many times per week?
How many pounds was each disc on the bar? I want to do this and would like to know what weights to but. Thank u.
I'm really interested in the fact that she has a knee replacement. Some doctors discourage jumping with knee replacement as they are concerned about wear. Can I really safely do these with my knee replacements?
Will jump without the bar work?i don't have a bar and cannot afford a gym membership. Ways to do this a different way to get same benefit??
How many do you need to do and how often?
How far should your legs be with the bar in the back ?
Are these exercises good if I have scoliosis too?
I feel like squat jumps would take the place of the jumping pull-up for those who exercise at home, in apartments/condos.
Richard,.hello,.can you show a squat with 2 dumbells.and a deedlift with 2 dumbells.i workout at the privacy of my home only.thanks for airing on line!!. everyone.good video.👍 take care.
You can look up some videos on UA-cam, "squat with dumbbells" etc
I also would be at home using dumbbells, I prefer those over a bar
CAN WE USE DUMBELLS IF WE HAVENT GOT A BAR? THANKU
this looks great but are these exercises ok for cervical stenosis
You need to have a qualified evaluation before you start any of these. You need the help of a physiotherapist experienced in working with osteoporotic patients.
Is rebounding good for osteoporosis?
I went in depression, 15 days ago when my dentist told me that I am suffering from osteoporosis . In net there are multiple articles that you can’t reverse osteoporosis . For a 35 years old female how many years required to reverse osteoporosis with proper diet and exercise mentioned by you ?
You need a proper medical evaluation to determine why a 35 year old has osteoporosis. There could be an underlying health condition. Don’t try and start this on your own… there are many factors that could be affecting your bone health and unless you eliminate an underlying cause, you might be missing a vital clue. Good luck.
QUESTION: Dr. Clayton, you recommended 5 reps of each High Intensity exercise; however, you didn't say how many SETS OF EACH EXERCISE? Thanks in advance. 😎⛹️♀️🚴♂️🤸♂️
3-5 sets
I have osteoporosis in my spines, do these exercises put impacts on my spines? And which ones do that? Thank you Doctor.
@drdaveclayton what if you (I) already have compression fractures? I've been told NOT to jump or heel drop because of risk of more fractures. Yet I see wisdom in these exercises. I do not, and cannot, get a trainer. What is your advice to begin these 4 exercises with pre-existing comp fractures?
Gee I had a knee replacement in December, and my PT didn’t have me use heavy weights. Mainly leg exercises and using bands for resistance. It’s May now and my knee still gets sore if I do too much.
Take it slow and steady. Hopefully you can build up over time. Thanks for watching!
@@drdaveclayton Thank you!❤
Dr. Clayton, I was diagnosticated with Osteoporosis in February 2023 and am looking for an MD such as yourself to help me put a treatment together. Do you treat patients such as myself? Where are you located? Thank you so much for your informative videos.
There's definitely ways to start pushing your exercise without spending a lot of money. In fact, you're bringing up a good point that I'll address in a future video - how to do this without equipment. Thanks for the suggestion!
@@drdaveclaytonHoping that video to show us how to do these exercises without going to a gym will come out soon! Just got diagnosed 2 weeks ago. Do not want to take any of the meds. Thanks so much for all your time and efforts.
I am 64 with knee pain also ostopenia cani do this exercise sir
Thank you for an inspiring, super educational video. Candy and Rob are real. They look strong and in really great shape. Thank you for not using young women and men! It is nice to see relatable "real" people. By the way, what are their ages please?
We are both 71 years old.
👍🏻👍🏻
Thanks Candy! I've learned the hard way over the years to never speak of a woman's age :)
You look so fit and young. I thought you were in your fifties. You are a great inspiration👍
Im in a really bad situation!! Can’t do the jumps, because I have hamstring issues, IT band syndrome and bilateral bursitis with gluteus minimus tears!!😢
And, I have SEVERE OSTEOPOROSIS 😢
Are these exercises appropriate for someone with Osteoporosis?
@@drdaveclayton Thanks for your reply. Just found your channel and like the clear, concise format that provides a wealth of information.
Of you don't have a bar could you used dumb bells ?
Squat: I go all the way down before going back up. Is that good? Back is straight.
How much potassium should i take? Can i get it from supplement? The highest dose of potassium?
As a 73 year old female who won’t go to a gym but has heaps of stuff at home, no bars etc, how can you modify these for home use.
Can free weights be used in the squats ( goblet style) , deadlifts, and shoulder presses to get the same results as barbells? Thanks
Looks like jumping on a mini trampoline will work too.
I was recently diagnosed with moderate osteoporosis-2.5 lower spine, -1.5 in hips. I’m a 66 yr old female very active, walking, yoga, Qigong, golf, cycling, curling, cross country sking recently started Aquafit classes 2x week and am starting to incorporate weight into my routine. My question is about the jumping pull up. Is the effect the same if I do standing jumps?
Did anyone actually read the study before they commented on this?
When we do the jumping chins up, can we do in barefoot? Or should we wear snickers?
Did she have osteoporosis? if so how did it improve?
I work with children does that count as weight when I change their diapers .some of this kids weigh like 30 pounds?
Assuming jumping rope or skipping with jogging also be beneficial?
Realizing it's best to get my PT supervision on this which he has given me for core exercises which I do, and also with bulging disc flares from also caregiving.
Sorry,Rems test,,,,,not Tems😅
My therapist said I could break another bone by raising a window, bending over, sitting down in a chair hard, or lifting more than 5 pounds. Doing what this lady is doing could easily break someone’s bones in my condition, I have severe osteoporosis with 2 broken bones in my spine, one in my ribs. I also have 2 bulging disc and severe arthritis all over my back. The exercises you are recommending are not for everyone and could cause great harm. I’m 78
Good point! This is for general information purposes only. Definitely talk to your doctor or physical therapist before starting any exercise program. Good luck!
@@drdaveclayton Thanks, I’m sure your exercises are helpful to a lot of people that are healthy enough to do them. I wish I had found this channel when I was in better condition
Try telling that to my 73 year old mother. No doubt, all of the commentary on her bone density scans was absolutely useless
Absolutely no way! I tried that jumping type of exercise and hurt my hip and it was only doing it at home holding onto my kitchen counter! No can do. And the shoulder press would probably knock me right over because my back would never be strong enough to lift something like that I really don't see how this can be recommended for somebody who already has osteoporosis and significant curvature and weakness in their spine. She is obviously quite young and has been exercising for quite a long time. These exercises must be for younger people previous mobility issues or other conditions like heart problems .
6 percent? Poopo
You lost me when you couldn’t pronounce your tees, even in your own name
You can not reverse this condition
Excellent. Thank you!
Thanks for watching and for the positive feedback!