I have worked out my whole life using weights, machines, yoga, ballet, etc. I now work out in the pool doing high intensity aqua aerobics with water dumbbells and gloved fingers for 1 hour 3 x a week. Walk at least 8K steps a day, am 71 in great shape and eat my recommended amount of good protein. I’m on my 3rd year of Prolia and saw a small increase in bone density in my spine last December. Hip is a little slower to build. I would like to be able to get off Prolia in my future. I work with a great Dr that knows my goal. 3 years ago I had a compression fracture in L2 in my spine. My rehab was in the pool and I can say that it was the best decision I made and easy to do. I just received my order of AlgaeCal! Thank you for your informative videos.
Started the LiftMOR protocol with a physical therapist about three months ago. No bone data yet but definitely fitter, stronger, more stable, and visibly more muscular. Thanks for putting me onto that!
I have a huge yard, maintain myself. A lot of walking, pushing (mower not self propelled), kneeling, pulling, stomping (manual edging), lifting, dragging, (yard trash bins), reaching stretching, all manner of activity 3 or 4 times a week usually. Better than any gym, I actually feel energized after. I've always liked rowing, would like to get a machine for that or get on a senior team but none locally.
@@pejisan I'm 72 hopefully I can still do it when I'm 102, kudos to your mom! I live in FL so it's year long activity for me. Total body workout! There is also that sense of visual satisfaction and accomplishment.
@mellocello187 I know it's not weight bearing but still is, to me, actually fun. I've tried some machines. I like the fact it increases endurance, works a lot of muscle groups. Always wanted to do it on water moving fast.. I used to take care of a lot horses plus my own horse in my younger years. hard work. Urban development took care of that. Still miss it.
@mellocello187 Yes I used to do all the work for the people who didn't have time. Mucking/digging stalls, exercising/grooming the horses. , putting up hay/feed. Bales of hay and feed are heavy! Lots of walking and running. Some of those horses provide "resistance"...lol! I think this work helped to keep me better toned in my old age. I really don't like gyms, being outdoors with the animals and not very many people around is preferable for me. Still interested in rowing, may look into some machines. Being out on the water is best.
I'm 66. I used to do 50/50 aerobics & weights. Now I do more weights. Ladies and gentlemen get your weight training going and feel stronger and stronger. We start losing muscles at 30, let's build them back 💪🦵 God Bless. Live healthy, be physically stronger as we age. Rosie
I love Silver Sneakers Classic. I also do Osteostrong once a week, but I needed Silver Sneakers to develop my muscles enough to reach the a Osteostrong triggers. I like heel drops that I learned from Dr Doug.
Favorite exercise is the sled which is full glue leg workout. Lying almost on your back, pushing the weight up with your legs. Takes a lot of pressure off the spine in the vertebrae and you can go heavy with without risk of hurting your back like you would in a squat.
I go to the gym twice a week with a personal trainer. I do Dead lifts 57 kg. Smith machine,24 kgs. Overhead lift 80 kgs. I jump 40 times from a small platform I do ,30 bunny hops. I do all these twice a week and at homeI I do heel drops every day. Walk every day too.
@Dr_DougLucas I have been following the Liftmor routine (mostly, can’t do jumps from high bar) for about 6 months. I am 65 and recently diagnosed with cervical spinal stenosis. Is this routine still safe to do? I see a neurologist soon.
Hi Dr Doug. I will go for another Rems test at the end of the year.,with Nick Birch. So fingers crossed,I have improved even more. No longer Osteoporosis!! I still go to the gym twice a week with a trainer.I feel so much stronger.I could not have achieved all this without your information and your book. Thank you for looking after me ❤️.
Hi! That’s incredible news-congratulations on overcoming osteoporosis! 🎉 I'm so glad to hear that you're feeling stronger and seeing improvements. Your dedication to the gym and working with a trainer is truly inspiring. It means a lot to know that my information and book have been helpful to you on this journey. Best of luck with your upcoming Rems test; I’m cheering for you! Thank you for your kind words, and keep up the fantastic work!
I love my rebounder, and started at 3-4 minutes. Now up to 10 minutes with varied exercises lower and upper, “defying gravity, acceleration and deceleration. I do it every morning and go for a walk in the afternoon. I am 76 and have both knee replacements. 12 months with bursitis also took a long time to heal. I can’t work over PAIN..
I go to the gym three times a week and wear a back pack with 10 pounds of flat weights. With that on I do: 1. Farmers carry with 22.5 pounds in each hand; 2. A dead lift with a 35-pound kettle bell, 3 sets of 10 reps; 4. 30 squats; 5. Walk 10 to 15 flights of stairs, stomping on the way down and jumping off the last step. On weight machines I do overhead chest press at 25 pounds (the max I can do) with 3 sets of five reps. I have increased to 25 pounds from 10 pounds over about 4 months. These are modifications I made to the exercises in the Lift More study. I feel much stronger and hope to see improvement in my next dexascan, but not declining is a win, too.
My favourite exercises at home for bone health are full push ups- so pleased I've regained the core strength to do them again after a few months of ONERO training. I also like modified overhead press with a resistance band and bar as feels quite effective. In my ONERO class I like the impact exercises combined with some dead hangs. I feel like I get a bit of cardiovascular this way too with the jumping up.
I noticed the lowest T-Score in the study is -1.8. How can someone with severe osteoporosis figure out how to do any impact training safely, or is it totally off limits?
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 had a hip replacement so I'm reluctant to do anything high impact. I mostly walk and some hand weights. I know I'll never go to a gym but I'll do something at home. I figure the best exercise is the exercise you will do.
The Onero /LIFTMOR program uses standard body building exercises over a full range of motion, including the end range where the muscles are the weakest. Since it's the stress on the bones that is responsible for the increase in bone density, I'm wondering if partial reps would be just as effective (or more effective because the weight could be increased.) The partial reps (eg. substitute Romanian dead lifts for full dead lifts) require less skill than the LIFTMOR protocol and might be safer since they're easier to learn.
Osteostrong sessions have improved my bone density significantly in three years during my late 50s. It’s once a week, safe, and takes approximately 15 minutes.
I do yoga, weight lifting (2-3 lbs) and resistance bands in a class that focuses on strength and balance. I do this at the senior center. I am 73, and have been diagnosed with osteopenia.
@@Dr_DougLucas Actually I am visiting my daughter in Norway for a couple months. When we get back I return to weightlifting. No dog at home, but no place to stomp in private, either! Maybe in the gym.
I had a dexa scan last month and the previous one was 5 years ago. I walk 30 to 40 minutes a day and have been for a year in rain or shine and hot or cold weather. This year the hip greatly increased to +2.5 from a minus but my spine got worse. I don’t understand why. I am 70 years old and the only health issue I have is afib and on meds for that which affects my heart rate. My BMI is 23. I do not take any drugs for the osteoporosis other then calcium, Vit D+K and magnesium for the heart issue. I have thinner bones and small shoulders and have read that can mess with the results on dexa scans since they compare you to a 38 year old average person. Do I need to get some resistance bands and work with those? Is there any other supplements I should take? The doctors are pressuring me to take the bone drugs. Thank you for your info in these videos
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.optimalhumanhealth.com/build-bone
I don't enjoy exercise but I love to dance. I just learned that I have osteoporosis in my lumbar spine. I'm a little bit nervous about how to begin weightlifting. I joined the YMCA so that I can start weightlifting.
Heel drops I do them as part of my water aerobics class. I come down hard but it does not feel as intense because I am in the pool, and doing my own yard work.
20 jumps, landing with weight on my heels, 30 second intervals between jumps. Next day 40 heel drops 3Xday. Weight training with personal trainer. I take Garden of Life Raw Calcium which contains a load of ingredients good for building bone density. I eat about 60g of protein. In a year I built 2% bone in spine and right hip but not the left hip, strangely- not sure why ..
Would love it if you could discuss alternatives to these if you are not near a gym! The closest is 1 hr from me and I can’t see me doing that trip several times a week. Plus my fixed income! I have a weighted vest and dumbbells (5-20lb) .. but some ideas would be great.
I follow Cheryl Coulombe's "Lift with Cee" free UA-cam videos, which emphasize using fairly heavy free weights (she uses 15-55 lbs) in a 30-min, 3x/week format. For cardio, I like the "Grow with Jo" Yoitube channel and their 20-30 min videos, which I try to do daily. I also walk and am thinking of adding a 12-lb weighted vest. Looking forward to seeing your recommendations!
I've been exercising all my life but was diagnosed with osteopenia at 46 due to early menopause at age 38, being thin and caucasian. I dropped into osteoporosis 17 years later and started with OsteoStrong this past February. I'm going to give it a year then get another DEXA scan, hoping for improvement. I am 71 years old and otherwise in pretty good health. I don't think most older women with osteoporosis can do HIRT exercise or dead lift a huge amount of weight.
I've never done specific exercises for my bones, but I used to do weightlifting and and walking quite a bit when I had dogs. I can say there is no way I would or could do anything high intensity at this point in my life, partly because of energy and my history of hurting myself during exercises. I also have I heart of arrhythmia that is triggered by raising my heart rate too much.
I am in the Gym...look good..love some weights with stretches. I have using your supplements.Thank you. My back pain is slowly going. Thank God I took the patience to take the knowlege from the video. It have been long at times but I 😂😂😂...
I would like to see if there are bone strengthening exercises for me because I have multiple bulging discs, spinal stenosis, chronic pain in my cervical, thoracic,and lumbar and even sacral spine. I tried PT, which used to help but recently resulted in sciatica, which I never had before. I saw several doctors who advised me weight lifting was absolutely not a good idea. Only one doctor told me I should lift weights. When I try anything over two pounds I get worsened pain, especially cervical accompanied with dizziness. I used to love to ride my bike and speed walking, neither can I do without painful consequences. Those vibrating plates are not recommended because I have a catheter attached to my hepatic artery, remnants of a HAI pump which is too dangerous to remove. I am only in my mid sixties and am having challenges caring for my home. I have to be extremely careful just bending over my spine is so unstable .
Thank you for sharing this. I am sorry to hear that. 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
Plyometrics, from the book, Next Level by Stacy Sims. And isometrics, which I learned from Paul Wade’s book, The Ultimate Isometrics Manual and Chrys Johnson’s channel No Limit Squad @nolimitsquad.
Trap Bar Deadlifts, so I can lift heavier! I was able to improve my overall BMD from -2.6 to -2.3 in the last 6 months, so I'll keep on going with the heavy lifts :)
I just got my results for my second dexa scan since being diagnosed, my results show 13% increase but 2% loss in my spine, I do deadlifts squats lunges sometimes jumping exercises I thought these exercises were good for not only the femur and hip bone but also the spine, is there an exercise I'm missing? What other exercises can I do to increase my spine while still increasing my overall bone density?? I also eat high protein from both animal and plant source , I am happy about the 13% increase but I'm very disappointed about that 2% decrease in my spine I'm not happy about that at all what can I do???
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
Thank you for your videos. I am in my 70's with lower bone density on the thin side. I walk and stomp almost every morning. I use a power plate a few times a week. I have a palate's machine that I'm starting to incorporate into my program. I also have a PEMF mat that is high intensity. Do you think that mat could help increased bone mass? They claim it does.
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
Someone needs to partner with someone that already has facilities all across the US to roll out onero! Like Orange theory? Medical world will never do it. Higher PTs and trainers to run these programs. 3 of us out of 4 amongst my sister in laws diagnosed with OP in our early 60's! There is an epidemic and we need a nation wide rollout of safe onero for those with OP! Please do it! I was going to contact orange theory myself and couldn't figure out how to contact their HQ!
Just found this channel - 71 with chronic fatigue. Broke femur 4 years ago, and have had 7 knee operations, so hope I can figure out a routine for my limitations. Last DEXA 4 years ago after broke femur showed no change in 7 years and wasn’t too bad considering - -1.9 hip but -2.5 spine so right on edge there. I know I need to get current one. I think given my lack of activity that having no change in 7 years has to be the HRT or stronium. If he has any videos for someone with my limitations could someone tell me? Thanks.
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.optimalhumanhealth.com/build-bone
My fav exercise before listening is resistance training favouring compound movements involving multiple joints and muscles. For all resistance training my strategy is lift heavy. Move as much weight as I can without unacceptable injury risk. Does it work? I don't know yet I'm about mid way between my first and second dexa and crossing my fingers that I will see an appreciable improvement.
After watching through to the end I'm still mostly happy with my choices. I must have got distracted when he explained impact training so maybe I need to rewatch the bit or research elsewhere.
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
Thank you for sharing this. 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. You can find more information here --> www.optimalhumanhealth.com/osteocollective
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
@@Dr_DougLucas Thanks! I’ll check it out. After researching, I am actually switching to “Overcoming Isometrics,” which also stimulates the CNS in older people, the way heavy lifting does, for muscle growth and strength, with much lower risk (it’s even used for rehab), and it actually strengthens the tendons and greatly strengthens bones. Win, win! 🎉
I have fractures in my back and I question my ability to do lifting . . . . I have a Total Gym and do resistance and treadmill for walking. I would love to do some weights for strength but no idea where or how to begin.
Hello, I need advice! I saw a "bone" doctor for the first time last week. She is RXing PT at KORT (a physical therapy chain). Anyone know if PT teaches the use of barbells, a bench, dumb bells? It will be a drive for me, and inconvenient to take the time out, plus I will be out of a lot of deductible and copay money. I was thinking I could use that money to buy the equipment to work out at home, and always have it. I'm a 60 yo female, not really worried about injuring myself, as I've worked out with weights in the past, though it was a long time ago ;) What do you think?
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
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
Im struggling bad with osteoporosis I'm only 33 and male I've broken so many bones it's crazy I just found out I have osteoporosis about a yr ago my doctor only tried to give me meds that I don't want to take. I have fractures in my foot right now and I have 4 kids that depend on me and it's been hard I just don't know what to do.
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.optimalhumanhealth.com/build-bone
Squats - deep squats, like all those elderly Japanese do when they sit on the floor and stand up again. You rarely see old Japanese people with walking frames.
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
How helpful is resistance work…go to Planet Fitness and work thru 7-8 machines covering most muscle groups…10-12 slow reps til muscle exhaustion? Am mtg with trainer to add weight lifts…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.drdouglucas.com/healthspan
I have worked out my whole life using weights, machines, yoga, ballet, etc. I now work out in the pool doing high intensity aqua aerobics with water dumbbells and gloved fingers for 1 hour 3 x a week. Walk at least 8K steps a day, am 71 in great shape and eat my recommended amount of good protein. I’m on my 3rd year of Prolia and saw a small increase in bone density in my spine last December. Hip is a little slower to build. I would like to be able to get off Prolia in my future. I work with a great Dr that knows my goal. 3 years ago I had a compression fracture in L2 in my spine. My rehab was in the pool and I can say that it was the best decision I made and easy to do. I just received my order of AlgaeCal! Thank you for your informative videos.
Thank you so much for sharing your routine. Glad you enjoyed this video!
Fitness with PJ is amazing for resistance training and osteoporosis safe.
Thank you for sharing!
Started the LiftMOR protocol with a physical therapist about three months ago. No bone data yet but definitely fitter, stronger, more stable, and visibly more muscular. Thanks for putting me onto that!
Btw, Kaiser pays for the PT, who has specific training around barbell training for older adults
Awesome!! Thank you for sharing
I have a huge yard, maintain myself. A lot of walking, pushing (mower not self propelled), kneeling, pulling, stomping (manual edging), lifting, dragging, (yard trash bins), reaching stretching, all manner of activity 3 or 4 times a week usually. Better than any gym, I actually feel energized after.
I've always liked rowing, would like to get a machine for that or get on a senior team but none locally.
yup. my 102 year old Mom took care of her acreage - turning compost, digging, weeding, pushing mower, etc. Perfect bones.
oh, and she took HRT
@@pejisan I'm 72 hopefully I can still do it when I'm 102, kudos to your mom! I live in FL so it's year long activity for me. Total body workout! There is also that sense of visual satisfaction and accomplishment.
Thank you for sharing!
@mellocello187 I know it's not weight bearing but still is, to me, actually fun. I've tried some machines. I like the fact it increases endurance, works a lot of muscle groups. Always wanted to do it on water moving fast..
I used to take care of a lot horses plus my own horse in my younger years. hard work. Urban development took care of that. Still miss it.
@mellocello187 Yes I used to do all the work for the people who didn't have time. Mucking/digging stalls, exercising/grooming the horses. , putting up hay/feed. Bales of hay and feed are heavy! Lots of walking and running. Some of those horses provide "resistance"...lol! I think this work helped to keep me better toned in my old age. I really don't like gyms, being outdoors with the animals and not very many people around is preferable for me. Still interested in rowing, may look into some machines. Being out on the water is best.
I'm 66. I used to do 50/50 aerobics & weights. Now I do more weights. Ladies and gentlemen get your weight training going and feel stronger and stronger. We start losing muscles at 30, let's build them back 💪🦵
God Bless. Live healthy, be physically stronger as we age.
Rosie
Thank you for sharing this!
My favourite exercises is lifting heavy (squats, shoulder press, RDL etc) and Heel drops.
Awesome!! Thank you for sharing
I love Silver Sneakers Classic. I also do Osteostrong once a week, but I needed Silver Sneakers to develop my muscles enough to reach the a Osteostrong triggers. I like heel drops that I learned from Dr Doug.
Thank you for sharing!
Favorite exercise is the sled which is full glue leg workout. Lying almost on your back, pushing the weight up with your legs. Takes a lot of pressure off the spine in the vertebrae and you can go heavy with without risk of hurting your back like you would in a squat.
Thank you for sharing!
I go to the gym twice a week with a personal trainer. I do Dead lifts 57 kg. Smith machine,24 kgs. Overhead lift 80 kgs. I jump 40 times from a small platform I do ,30 bunny hops. I do all these twice a week and at homeI I do heel drops every day. Walk every day too.
Thank you for sharing your routine!
I’m exhausted 😖 Good for you!
Well done 👍 Can I ask your age?
Yes,I am 67 years old.
@Dr_DougLucas I have been following the Liftmor routine (mostly, can’t do jumps from high bar) for about 6 months. I am 65 and recently diagnosed with cervical spinal stenosis. Is this routine still safe to do? I see a neurologist soon.
Hi Dr Doug. I will go for another Rems test at the end of the year.,with Nick Birch. So fingers crossed,I have improved even more. No longer Osteoporosis!! I still go to the gym twice a week with a trainer.I feel so much stronger.I could not have achieved all this without your information and your book. Thank you for looking after me ❤️.
Hi! That’s incredible news-congratulations on overcoming osteoporosis! 🎉 I'm so glad to hear that you're feeling stronger and seeing improvements. Your dedication to the gym and working with a trainer is truly inspiring. It means a lot to know that my information and book have been helpful to you on this journey. Best of luck with your upcoming Rems test; I’m cheering for you! Thank you for your kind words, and keep up the fantastic work!
I love my rebounder, and started at 3-4 minutes. Now up to 10 minutes with varied exercises lower and upper, “defying gravity, acceleration and deceleration. I do it every morning and go for a walk in the afternoon. I am 76 and have both knee replacements. 12 months with bursitis also took a long time to heal. I can’t work over PAIN..
Thank you for sharing!
Favorite exercise to build skeletal muscle = squats while wearing weight vest, 10 minutes on vibration plate, push-ups and planks.
Sounds great! Thank you for sharing
I go to the gym three times a week and wear a back pack with 10 pounds of flat weights. With that on I do: 1. Farmers carry with 22.5 pounds in each hand; 2. A dead lift with a 35-pound kettle bell, 3 sets of 10 reps; 4. 30 squats; 5. Walk 10 to 15 flights of stairs, stomping on the way down and jumping off the last step. On weight machines I do overhead chest press at 25 pounds (the max I can do) with 3 sets of five reps. I have increased to 25 pounds from 10 pounds over about 4 months. These are modifications I made to the exercises in the Lift More study. I feel much stronger and hope to see improvement in my next dexascan, but not declining is a win, too.
Awesome! Thank you so much for sharing your routine!
My fav exercises for bone: Squat and deadlift as heavy as I can
Thank you for sharing this!
I love doing weight work outs (dead lifts, squats with weights,) and walking/hiking....Also a regular bike rider....
Thank you for sharing!
My favourite exercises at home for bone health are full push ups- so pleased I've regained the core strength to do them again after a few months of ONERO training. I also like modified overhead press with a resistance band and bar as feels quite effective. In my ONERO class I like the impact exercises combined with some dead hangs. I feel like I get a bit of cardiovascular this way too with the jumping up.
Thank you for sharing this!
Favorite workout: 30+ minutes of walking at 3.2-4.6 mph. Love leg curls and leg press. Do miss my chest presses and leg extensions.
Thank you for sharing!
I noticed the lowest T-Score in the study is -1.8. How can someone with severe osteoporosis figure out how to do any impact training safely, or is it totally off limits?
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
Yoga, stomping, stretching, jumping jacks, supplements
Thank you for sharing!
I had a hip replacement so I'm reluctant to do anything high impact. I mostly walk and some hand weights. I know I'll never go to a gym but I'll do something at home. I figure the best exercise is the exercise you will do.
Thank you for sharing!
The Onero /LIFTMOR program uses standard body building exercises over a full range of motion, including the end range where the muscles are the weakest. Since it's the stress on the bones that is responsible for the increase in bone density, I'm wondering if partial reps would be just as effective (or more effective because the weight could be increased.) The partial reps (eg. substitute Romanian dead lifts for full dead lifts) require less skill than the LIFTMOR protocol and might be safer since they're easier to learn.
Thank you for sharing this!
Osteostrong sessions have improved my bone density significantly in three years during my late 50s. It’s once a week, safe, and takes approximately 15 minutes.
That's amazing!! Thank you for sharing this
I do yoga, weight lifting (2-3 lbs) and resistance bands in a class that focuses on strength and balance. I do this at the senior center. I am 73, and have been diagnosed with osteopenia.
Thank you for sharing!
I’m walking the dog first thing in the morning, and I stomp my feet when no one is looking! I try to do at least fifty stomps per leg.
Great! Thank you for sharing this
@@Dr_DougLucas Actually I am visiting my daughter in Norway for a couple months. When we get back I return to weightlifting. No dog at home, but no place to stomp in private, either! Maybe in the gym.
I had a dexa scan last month and the previous one was 5 years ago. I walk 30 to 40 minutes a day and have been for a year in rain or shine and hot or cold weather. This year the hip greatly increased to +2.5 from a minus but my spine got worse. I don’t understand why. I am 70 years old and the only health issue I have is afib and on meds for that which affects my heart rate. My BMI is 23. I do not take any drugs for the osteoporosis other then calcium, Vit D+K and magnesium for the heart issue. I have thinner bones and small shoulders and have read that can mess with the results on dexa scans since they compare you to a 38 year old average person. Do I need to get some resistance bands and work with those? Is there any other supplements I should take? The doctors are pressuring me to take the bone drugs. Thank you for your info in these videos
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.optimalhumanhealth.com/build-bone
😊😊@@Dr_DougLucas
I’m doing Onero. It’s great but you do need supervision. Can’t wait for my next dexa scan.
Thank you for sharing!
balance is my favorite bone exercise , standing on one leg
Thank you for sharing this!
Thank you so much for the video! It was so informative 💕
Glad you enjoyed it!
Weight Training, Trempoline (rebounder), Jogging, Walking
Thank you for sharing!
I do weightlifting, walking and rucking. But weightlifting is my favorite.
Thank you for sharing!
My favorite exercise is bouldering ar a climbing gym. Hasnt been a problem since diagnosis three yrs ago.
Thank you for sharing!
I don't enjoy exercise but I love to dance. I just learned that I have osteoporosis in my lumbar spine. I'm a little bit nervous about how to begin weightlifting. I joined the YMCA so that I can start weightlifting.
Thank you for sharing!
Heel drops I do them as part of my water aerobics class. I come down hard but it does not feel as intense because I am in the pool, and doing my own yard work.
Thank you for sharing!
The exercises I do are stomping, heel drops and wall and chair push-ups.
Thank you for sharing!
It’s hard to pick just one, I believe ruck marching, deadlifting, squats and various forms of jumps
Thank you for sharing!
20 jumps, landing with weight on my heels, 30 second intervals between jumps. Next day 40 heel drops 3Xday. Weight training with personal trainer. I take Garden of Life Raw Calcium which contains a load of ingredients good for building bone density. I eat about 60g of protein. In a year I built 2% bone in spine and right hip but not the left hip, strangely- not sure why ..
Thank you for sharing this!
Half hour of dance exercise followed by 10 mins. balance exercise & weights a few days a week. Alternate days swimming, walking and step-up exercise.
Thank you for sharing your routine!
Resistance training is my favorite for bone health.
Thank you for sharing!
Would love it if you could discuss alternatives to these if you are not near a gym! The closest is 1 hr from me and I can’t see me doing that trip several times a week. Plus my fixed income!
I have a weighted vest and dumbbells (5-20lb) .. but some ideas would be great.
Yes, thank you for this recommendation!
Deadlift is my favorite exercise (with heavy weights)
Thank you for sharing!
I follow Cheryl Coulombe's "Lift with Cee" free UA-cam videos, which emphasize using fairly heavy free weights (she uses 15-55 lbs) in a 30-min, 3x/week format. For cardio, I like the "Grow with Jo" Yoitube channel and their 20-30 min videos, which I try to do daily. I also walk and am thinking of adding a 12-lb weighted vest. Looking forward to seeing your recommendations!
Thank you for sharing this!
I also follow Cee ❤
Heel drops (can be done virtually anywhere) and squats (same).
Thank you for sharing!
I've been exercising all my life but was diagnosed with osteopenia at 46 due to early menopause at age 38, being thin and caucasian. I dropped into osteoporosis 17 years later and started with OsteoStrong this past February. I'm going to give it a year then get another DEXA scan, hoping for improvement. I am 71 years old and otherwise in pretty good health. I don't think most older women with osteoporosis can do HIRT exercise or dead lift a huge amount of weight.
Thank you for sharing this!
Check out Dr. Belinda Becks Bone Clinic. Older women eith the correct PT supervision can left heavy weights, it just takes time to get there. ❤
My idea of the best method of strengthening the bones of the legs and core are plyometrics - jumping hopping etc.,
Thank you for sharing!
I've never done specific exercises for my bones, but I used to do weightlifting and and walking quite a bit when I had dogs. I can say there is no way I would or could do anything high intensity at this point in my life, partly because of energy and my history of hurting myself during exercises. I also have I heart of arrhythmia that is triggered by raising my heart rate too much.
Thank you for sharing this
My favorite bone strengthening exercise is stair climbing with a loaded backpack.
Thank you for sharing!
Intermediate vinyasa and hatha yoga, walking 3 miles a day either outside or on a treadmill.
Thank you for sharing!
I am in the Gym...look good..love some weights with stretches. I have using your supplements.Thank you. My back pain is slowly going. Thank God I took the patience to take the knowlege from the video. It have been long at times but I 😂😂😂...
Thank you for sharing this!
I would like to see if there are bone strengthening exercises for me because I have multiple bulging discs, spinal stenosis, chronic pain in my cervical, thoracic,and lumbar and even sacral spine. I tried PT, which used to help but recently resulted in sciatica, which I never had before. I saw several doctors who advised me weight lifting was absolutely not a good idea. Only one doctor told me I should lift weights. When I try anything over two pounds I get worsened pain, especially cervical accompanied with dizziness. I used to love to ride my bike and speed walking, neither can I do without painful consequences. Those vibrating plates are not recommended because I have a catheter attached to my hepatic artery, remnants of a HAI pump which is too dangerous to remove. I am only in my mid sixties and am having challenges caring for my home. I have to be extremely careful just bending over my spine is so unstable .
Thank you for sharing this. I am sorry to hear that. 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
Thanks for this amazing info - wondering where is interview with Dr Beck?
Hi! This will be coming in the future :)
Squats and leg extensions. I am 69 and have been resistance training for 35 years.
Thats great! Thank you for sharing this!
I like the balance exercises to avoid falls.
Thank you for sharing!
I do assorted free weights (always getting heavier) and various pull downs on machines with a trainer. I also do Caroline Girvan weights videos
Thank you for sharing!
Favs for bone.
Hiking #1, Squats indoors.
Thank you for sharing!
Plyometrics, from the book, Next Level by Stacy Sims. And isometrics, which I learned from Paul Wade’s book, The Ultimate Isometrics Manual and Chrys Johnson’s channel No Limit Squad @nolimitsquad.
Nice! Thank you for sharing this
Pilates in the morning, weights at lunchtime, stretching at night. Jumping periodically throughout the day.
Thank you for sharing your routine!
What are heel drops?
you can find the answer easily on google
Hi! Checkout the video on my channel called "Can The Impact From Heel Drops Reverse Osteoporosis?"
Trap Bar Deadlifts, so I can lift heavier! I was able to improve my overall BMD from -2.6 to -2.3 in the last 6 months, so I'll keep on going with the heavy lifts :)
Thank you for sharing!
I just got my results for my second dexa scan since being diagnosed, my results show 13% increase but 2% loss in my spine, I do deadlifts squats lunges sometimes jumping exercises
I thought these exercises were good for not only the femur and hip bone but also the spine, is there an exercise I'm missing? What other exercises can I do to increase my spine while still increasing my overall bone density??
I also eat high protein from both animal and plant source , I am happy about the 13% increase but I'm very disappointed about that 2% decrease in my spine
I'm not happy about that at all what can I do???
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
Thank you for your videos. I am in my 70's with lower bone density on the thin side. I walk and stomp almost every morning. I use a power plate a few times a week. I have a palate's machine that I'm starting to incorporate into my program. I also have a PEMF mat that is high intensity. Do you think that mat could help increased bone mass? They claim it does.
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
Heel drops. Wish I could remember to do them way more often than I do. I think I should do maybe 20 drops 3 times a day. - not that I really know..
Thank you for sharing! Checkout the video on my channel called "Can The Impact From Heel Drops Reverse Osteoporosis?"
Strength and bone health class at my gym
Thank you for sharing!
Someone needs to partner with someone that already has facilities all across the US to roll out onero! Like Orange theory? Medical world will never do it. Higher PTs and trainers to run these programs. 3 of us out of 4 amongst my sister in laws diagnosed with OP in our early 60's! There is an epidemic and we need a nation wide rollout of safe onero for those with OP! Please do it! I was going to contact orange theory myself and couldn't figure out how to contact their HQ!
Thank you for sharing this!
Yes exactly!!! Or Osteostrong! What about PT practices!?
The Bone Clinic is licensing the Onero progran, several in the US and more to come.
Squats with a weighted backpack. Deadlifts are great too but I have trouble keeping my shoulders back.
Thank you for sharing!
Just found this channel - 71 with chronic fatigue. Broke femur 4 years ago, and have had 7 knee operations, so hope I can figure out a routine for my limitations. Last DEXA 4 years ago after broke femur showed no change in 7 years and wasn’t too bad considering - -1.9 hip but -2.5 spine so right on edge there. I know I need to get current one. I think given my lack of activity that having no change in 7 years has to be the HRT or stronium. If he has any videos for someone with my limitations could someone tell me? Thanks.
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.optimalhumanhealth.com/build-bone
Rower is great and holding halters and walking in my garden with halters, pumps ;-)
Thank you for sharing!
I go through a OsteoStrong program to strengthen bone and muscle
Thank you for sharing!
My fav exercise before listening is resistance training favouring compound movements involving multiple joints and muscles.
For all resistance training my strategy is lift heavy. Move as much weight as I can without unacceptable injury risk.
Does it work? I don't know yet I'm about mid way between my first and second dexa and crossing my fingers that I will see an appreciable improvement.
After watching through to the end I'm still mostly happy with my choices. I must have got distracted when he explained impact training so maybe I need to rewatch the bit or research elsewhere.
Thank you for sharing this!
Strength training and cycling
Thank you for sharing!
I like walking the track before I do balance classes
Thank you for sharing!
Walking outside- bands- small weights , pool exercises
Thank you for sharing!
Squats and walking on uneven ground resistance bands.
Uneven ground is amazing I have lower back problems and a walk in the bush on an even trail fixes me right up and excellent for balance.
Thank you for sharing!
Osteostrong machines once a week and weights and weight machines at the gym and 40 heel drops
Thank you for sharing!
Are you now saying I'm better off taking a bisphosphonate as well as the high intensity workout?
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
Weight training with free weights as well as squats with weights
Thank you for sharing!
I like heel drops plus some stomping.
Thanks for sharing!
strength training and hiking
Thank you for sharing!
Squats, dead lifts and OsteoStrong.
Thank you for sharing!
I have severe OA & RA so only able to do vibration plate.
Fingers r too painful to hold anything heavy.
Thank you for sharing this. 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. You can find more information here --> www.optimalhumanhealth.com/osteocollective
What about muscle, ligament and tendon injuries from lifting heavy? How do older people avoid this? ❤
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
@@Dr_DougLucas
Thanks! I’ll check it out. After researching, I am actually switching to “Overcoming Isometrics,” which also stimulates the CNS in older people, the way heavy lifting does, for muscle growth and strength, with much lower risk (it’s even used for rehab), and it actually strengthens the tendons and greatly strengthens bones. Win, win! 🎉
@@PeaceIsYeshuadoes it help strengthen bones?
@@PeaceIsYeshuawhere/how are you doing this? Thanks 😊
I have been following the Lift More.
Thank you for sharing
I lift heavy weights, walk, HIIT and do heel drops. Need to find some impact exercises that will help build the forearms too. Any suggestions?
Hi! Great question. Checkout the video on my channel called "Maybe the Best Alternative Exercise for Osteoporosis That You Can Do At Home?"
I have fractures in my back and I question my ability to do lifting . . . . I have a Total Gym and do resistance and treadmill for walking. I would love to do some weights for strength but no idea where or how to begin.
Hi! Checkout the video on my channel called "Is Impact Training REALLY Safe for Osteoporosis??"
Hello, I need advice! I saw a "bone" doctor for the first time last week. She is RXing PT at KORT (a physical therapy chain). Anyone know if PT teaches the use of barbells, a bench, dumb bells? It will be a drive for me, and inconvenient to take the time out, plus I will be out of a lot of deductible and copay money. I was thinking I could use that money to buy the equipment to work out at home, and always have it. I'm a 60 yo female, not really worried about injuring myself, as I've worked out with weights in the past, though it was a long time ago ;) What do you think?
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
Is the Lagree workout method " high intensity/low impact" good for osteoporosis?
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
Im struggling bad with osteoporosis I'm only 33 and male I've broken so many bones it's crazy I just found out I have osteoporosis about a yr ago my doctor only tried to give me meds that I don't want to take. I have fractures in my foot right now and I have 4 kids that depend on me and it's been hard I just don't know what to do.
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.optimalhumanhealth.com/build-bone
TRX, jump squats
Thank you for sharing!
Squats - deep squats, like all those elderly Japanese do when they sit on the floor and stand up again. You rarely see old Japanese people with walking frames.
Thank you for sharing!
Walking, yoga, and now weight training
Thank you for sharing!
Walking. Pushups. Thumping hard when doing our daily half hour of dancing.
Thank you for sharing!
Reformer Pilates with jumping and weighs.
Thank you for sharing!
Will jumping on a trampoline help, of course not doing high or crazy moves?
Hi! Checkout the video on my channel called "Bounce Your Way to Bone Health"
Strength training. And Pilates.
Thank you for sharing!
Just tore my medial menescue jumping, which exercises can i do for osteoperosis?
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
Pilates on the reformer and the Matt
Thank you for sharing!
what is name of his hrt company ?
Hi! It is called Pema Biodentical. You can find more information here --> www.pemabioidentical.com/
How helpful is resistance work…go to Planet Fitness and work thru 7-8 machines covering most muscle groups…10-12 slow reps til muscle exhaustion?
Am mtg with trainer to add weight lifts…thanks
Hi! Checkout the video on my channel called "Is Impact Training REALLY Safe for Osteoporosis??"
I have spondylolisthesis & every time I jump my back is uncomfortable for about a week. I wish I knew what I could do for impact. Any ideas?
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
Weights three times weekly.
Thank you for sharing!
Compound moves with weights.
Thank you for sharing!