I am a senior and these exercises are a challenge for me, but in only two weeks of completing these exercises every other day I have noticed an improvement in my lower body strength. Thank you.
Thank you for this video. It appears to target mainly hip bones and not so much the spine. Would be very nice to have a go-to exercise routine for spine strength.
I am now 29 years old, at 27 years old, I had 5 vertebral fractures, this was the first time I got pregnant, I did 3 prolia injections , and 1 acclasta. I know this is a rare case at my age, I have gone through very difficult days. I still find it very difficult to do a lot of things, I want to have a perfect life again.
I was taking Boniva from 2018 until I broke my RT femur on 2022 & my Ortho surgeon suggested to stop Boniva & just take daily 1200mg Cal + I added Vit d2+K3 daily. My age is 64 & been doing well with daily exercise (cardio, strength training, stretching) & healthy diet.
@graciamagdales902 There is SO much research showing that supplementing with extra calcium past bone formative age does nothing for osteoporosis and bone building but creates so many problems for blood vessels. Enough calcium must be consumed through the diet. Also 1200 mg is not what recommended by the European Osteoporosis boards as well as by many US endocrinologists.
@@googleuser8036 thank you for the info. And yes, I did stopped taking my Cal supplement. instead, taking K2+D3 and eating healthy food, watching healthy weight and enjoying exercise, lifting, stretching, dancing💃🏼💃🏼💃🏼 Gotta keep up with grand baby #7 soon😅
Very helpful video. There were a lot of new to me strengthening exercises. The step up and down ones showed me how much I favor my left leg and hip over my right one. I definitely need to get that right side strengthened. Thank you.
I used used to do more exercise like this, and I slow down and my BMD went down I take care of an autism adult, and I find very stressful to do more and more things like exercising. my whole day can be filled up with exercises, and then I don’t need to do anything else like cooking like shopping, like taking my son to the Center going to church etc….. I I think you have to pick and choose some exercises you can’t do every single one or you cannot do anything else in your day.
I think it’s because she doesn’t do it in the set form, meaning if you say 10 repetitions then do right after a clear short explanations of what and how to do. I’m talking from my experiences after watching many other useful videos and comments following. Thanks for the great video. Have a great day. Hoping to see more of your videos
@@meechoochieng6720This is exactly my experience. I like when they do the exercises w me in real time. The whole amount of reps. So that even though it makes the video long, I just can do it with them and be done, without having to pause and log back in.
Thank you for a nice informative video Me a lady of 60 year s had undergone tkr in my right knee I also learnt lot of exercises but I think o should not do those little jogging which you showed But leaving those others are great for me Thank you once again
Very helpful thank you. It would have been perfect if after explaining all the exercises. You just did them all in a routine so we could just do them all smoothly with you.
Hi, I'm 57 and haven't been diagnosed with osteoporosis or osteopenia, but I am suffering from chronic foot and knee pain that prevents me from using walking for exercise, and has done for the past 6 years. Therefore I'm unable to do much to do much to protect my bone health and prevent future bone loss. Would these exercises be challenging enough for someone in my position who wants to increase and protect bone strength for future? If they aren't, could you recommend any exercises that would help me until I'm able to do more challenging load bearing exercise? Many thanks in advance ☺️
How many single leg balances should I do on each leg? Should I do both the forward and side steps on the stool or just one or the other? Can I add weights to the last 2 exercises, stepping side to side and stepping forward and back? Thanks!
Hi Shiela. www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/. This systematic review published in Feb 2023 in the National Library of Medicine provides a wealth of information, with all of the individual studies cited. The studies range from 5 months to over one year. Hope this helps!
Are your excersizes ok if u have had two severe wedge fractures 9 months ago I like how your saying to inhale and exhale I have severe emphysema and get extremely breathless. Some days I can only walk a metre or two so I’m very much out of condition I’m trying to find excersize that wil take fractures into consideration I have severe osteoporosis and now kyphosis due to having fractures at t 6/7 Will your excersizes be safe enough not to course more fractures
Hello, thank you for this, I have a questions, the lunges hurt my left knee if I perform them too deep, Any adaptation I could use...the squats are ok.
Are these heavy enough weight for what osteoporosis requires to rebuild bone density to correct lost bone? I thought highest weight you can tolerate was required.
I have osteoporosis in the spine and neck, so I’m not sure I should be bending down with a water bottle… I’ve been told stomping down hard with each foot is good…. Any thoughts on that ?
I have osteoporosis and lower back arthritis I would caution you on the stomping- yes its effective but completely flared up my arthritis which has gotten increasingly bad
I have a rebounder and love it but have read recently that there isn’t enough resistance to improve bone density 😥. It has other benefits though such as lymph drainage and endurance.
I think these exercises are great for strength and balance and to help prevent falls. I think it is misleading to tell someone that these exercises decrease bone loss.
What happen's when you're shoulder cuffs Brock has my back landed on the concrete what can you do about it has i have tear in my back. What should i do
People who run daily, for years, and do such exercises routinely and more, still end up osteoporosis. And doing more of the same will not be a treatment.
I agree that exercises won't cure osteoporosis but increasing strength and balance can prevent falls which have devastating consequences to those of us with osteoporosis. Thanks so much for the demo!
I doubt that this intensity can improve bone density. I have osteopenia based on Japanese population (and osteoporosis based on Australian population. I have been training rigorously 6 days a week for full body weight program, which is much more demanding. My BMD result does not improve much over a year. Some part of result even show thinner BMD.
I am a senior and these exercises are a challenge for me, but in only two weeks of completing these exercises every other day I have noticed an improvement in my lower body strength. Thank you.
nice, keep it up fam!
Thanks for sharing. This is inspirational.Keep it up . I hope you continue to improve.Congratulations
I was diagnosed with osteopenia so I'm doing a lot of walking. Now I'm starting to do more exercising.
Like useful. Thanks
Great video I will be doing this I was just diagnosed with osteoporosis 👍👍
I will follow this routine to improve osteoporosis. Thank you very much! This is very helpul!
Thank you for these routine. Surely my bones will benefit from this.
I like how you breakdown the mini movements within the movement. It really helps to do the exercise corrrectly. Thank you!
Excellent demonstration & explanation on building bone density exercises. Thank you!
Thank you so much Dr.
So glad I found you, need this practice on a daily basis for my OA and osteoporosis
Wow. I’ve always inhaled on the way down but your approach makes sense.
Thank you for this video. It appears to target mainly hip bones and not so much the spine.
Would be very nice to have a go-to exercise routine for spine strength.
This video is filled with lots of important information and you provided excellent demonstration of these exercises!
Your video really helps for increased strength Thank you! 👍
You are welcome, Valerie! I am glad my video is helping you. Thank you for subscribing to my channel!
So glad I've found your channel. Thank You! I feel capable and confident doing these exercises and routines.
Thanks a lot, Beth Wagner, for the exercise. You have done it again 🎉
Me han encantado los ejercicios y lo bien explicado, gracias por poner los subtítulos en español.
I will definitely start doing these exercises. Thank you very much
I am now 29 years old, at 27 years old, I had 5 vertebral fractures, this was the first time I got pregnant, I did 3 prolia injections , and 1 acclasta. I know this is a rare case at my age, I have gone through very difficult days. I still find it very difficult to do a lot of things, I want to have a perfect life again.
Blessings to you ❤!
Have you looked into supplementing with vitamin d3 and k2???
I was taking Boniva from 2018 until I broke my RT femur on 2022 & my Ortho surgeon suggested to stop Boniva & just take daily 1200mg Cal + I added Vit d2+K3 daily. My age is 64 & been doing well with daily exercise (cardio, strength training, stretching) & healthy diet.
@graciamagdales902 There is SO much research showing that supplementing with extra calcium past bone formative age does nothing for osteoporosis and bone building but creates so many problems for blood vessels. Enough calcium must be consumed through the diet. Also 1200 mg is not what recommended by the European Osteoporosis boards as well as by many US endocrinologists.
@@googleuser8036 thank you for the info. And yes, I did stopped taking my Cal supplement. instead, taking K2+D3 and eating healthy food, watching healthy weight and enjoying exercise, lifting, stretching, dancing💃🏼💃🏼💃🏼 Gotta keep up with grand baby #7 soon😅
Thank you for this. I had broken an arm a few months ago. Was looking for strengthening exercises
Thank you for exercises because I fell good in my body it's a big help for me again thank you very
I am enjoying them, no problem with them. In plus I need something to strech out my spine.
This program is great, presenter is marvelous , you are awesome.
Best instruction. Easy to underdtand. Thank you.
Great video! I will definitely follow all the exercises.
thanks i am doing these exercises and feeling better.
Very helpful video. There were a lot of new to me strengthening exercises. The step up and down ones showed me how much I favor my left leg and hip over my right one. I definitely need to get that right side strengthened. Thank you.
Please show the side view of the sumo squat so I can make sure my back and hips are where they are supposed to be. Thanks
i would like to have more and stronger exercises from you for osteoporosis. I really enjoyed these, but i could do more.
Thank you for making this excellent video.
Love all your videos .I'm so glad I found you on youtube .
Excellent video..
But I hope you can make a video with real time so we could follow all the exercises.. Thanks
I used used to do more exercise like this, and I slow down and my BMD went down I take care of an autism adult, and I find very stressful to do more and more things like exercising. my whole day can be filled up with exercises, and then I don’t need to do anything else like cooking like shopping, like taking my son to the Center going to church etc….. I I think you have to pick and choose some exercises you can’t do every single one or you cannot do anything else in your day.
Good Morning n Thank you 👍
Muchas gracias!!! Muy buenos tus ejercicios, me encantan!!!
Very useful video. Thank you. Wonder why more people are not following you .....
I think it’s because she doesn’t do it in the set form, meaning if you say 10 repetitions then do right after a clear short explanations of what and how to do. I’m talking from my experiences after watching many other useful videos and comments following. Thanks for the great video. Have a great day. Hoping to see more of your videos
@@meechoochieng6720This is exactly my experience. I like when they do the exercises w me in real time. The whole amount of reps. So that even though it makes the video long, I just can do it with them and be done, without having to pause and log back in.
@@suburbanmommy5 yes thanks. Let’s work together
Thank you for a nice informative video Me a lady of 60 year s had undergone tkr in my right knee I also learnt lot of exercises but I think o should not do those little jogging which you showed But leaving those others are great for me Thank you once again
Great exercises! Each one is shown and explained so well! Thank you!!!
Tbank you ... first time
Ive ever heard an explanation of these two conditions.
Osteopenia is the start of osteoporosis. Where Osteoporosis is more of a advantaged stage of bone density problems.
Very helpful thank you. It would have been perfect if after explaining all the exercises. You just did them all in a routine so we could just do them all smoothly with you.
I agree
Yes also agree.
These are wonderful exercises! Thank you!!
Thanks so much Great videos
You are welcome, Marton! Thank you for subscribing to the channel! I am glad the videos are helpful for you!
Thank you. I have osteopenia at age 30😢 I had a compression fracture 3 years ago
Dandelio n
Thank you.
Thank you very much
I like this routine ❤
Hi, I'm 57 and haven't been diagnosed with osteoporosis or osteopenia, but I am suffering from chronic foot and knee pain that prevents me from using walking for exercise, and has done for the past 6 years.
Therefore I'm unable to do much to do much to protect my bone health and prevent future bone loss.
Would these exercises be challenging enough for someone in my position who wants to increase and protect bone strength for future?
If they aren't, could you recommend any exercises that would help me until I'm able to do more challenging load bearing exercise?
Many thanks in advance ☺️
Thanks
How many single leg balances should I do on each leg? Should I do both the forward and side steps on the stool or just one or the other? Can I add weights to the last 2 exercises, stepping side to side and stepping forward and back? Thanks!
Thank you
I have recovered from compression fractures of the spine. Can I do these exercises. Thanks
Thank you for this information.
Liked all the info but wish you would have done repetitions with us instead of suggesting the number of moves. Good advice though!
Do you have any research that suggests bone density improves with these exercises? How long does it take to get results? Thank you! Great video
Hi Shiela. www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/. This systematic review published in Feb 2023 in the National Library of Medicine provides a wealth of information, with all of the individual studies cited. The studies range from 5 months to over one year. Hope this helps!
Are your excersizes ok if u have had two severe wedge fractures 9 months ago
I like how your saying to inhale and exhale
I have severe emphysema and get extremely breathless. Some days I can only walk a metre or two so I’m very much out of condition
I’m trying to find excersize that wil take fractures into consideration
I have severe osteoporosis and now kyphosis due to having fractures at t 6/7
Will your excersizes be safe enough not to course more fractures
May i please ask if this is applicable for seniors. Thanx❤
Very helpful, thank you!
Do you have any exercise to strengthen lumbar spine which are so prone to osteoporosis? thanks,
Thank you ❤
Thank you. This really helps.
Hello, thank you for this, I have a questions, the lunges hurt my left knee if I perform them too deep, Any adaptation I could use...the squats are ok.
are there any exercises that can be done on a rebounder to strength your bones?
Thanks!
Thank you for your SuperThanks, Windy! So glad you like the video and I hope it is helpful for you!
Can I do these exercises after recovering from spinal compression fractures.
Are these heavy enough weight for what osteoporosis requires to rebuild bone density to correct lost bone? I thought highest weight you can tolerate was required.
I have osteoporosis in the spine and neck, so I’m not sure I should be bending down with a water bottle… I’ve been told stomping down hard with each foot is good…. Any thoughts on that ?
I have osteoporosis and lower back arthritis
I would caution you on the stomping- yes its effective but completely flared up my arthritis which has gotten increasingly bad
@@maryl8753 thank you for your advise, it is much appreciated , and all my best wishes with your osteoporosis and arthritis 🙏🏻
merci
❤thank you
Thanks ❤🎉❤🎉❤
Hi love any videos on osteoporosis iam in my 60's do u have only one?
Yes. Here's one: ua-cam.com/video/y3DevSspTqw/v-deo.html
Thank-you soo much for replying to me ❤️I like ur style of speaking and demonstration. GOD bless you
Can I just clarify: the knees go over the toes but not go past the toes?
Is that normal for your knees to hurt?
Can these exercises be done everyday?
What does support shoes mean
I am 66 and I just find out I have osteopenia my left arm so which exercises is best
En espanol por favor.gracias
I cant squat. Hurts from upper back pelvis area . not sciatica but another nerve...Nerve pain intensifys from leaning and squatting.
What are your thoughts about rebounders/mini trampoline?
I do the jogging and rocking motions on the rebounder instead of the ground.
I have a rebounder and love it but have read recently that there isn’t enough resistance to improve bone density 😥. It has other benefits though such as lymph drainage and endurance.
Thank you for your response. I've done aqua aerobics, and my Dr said it's great cardiologist, but not enough weight bearing. So it sounds similar.
I think these exercises are great for strength and balance and to help prevent falls. I think it is misleading to tell someone that these exercises decrease bone loss.
Thank you very much for your demon.
And pain in front leg below knee like an intense ice cream headache in leg. Like being shocked from cattle prod.
What happen's when you're shoulder cuffs Brock has my back landed on the concrete what can you do about it has i have tear in my back. What should i do
People who run daily, for years, and do such exercises routinely and more, still end up osteoporosis. And doing more of the same will not be a treatment.
Correct. One must lift HEAVY. But this is a good start.
I agree that exercises won't cure osteoporosis but increasing strength and balance can prevent falls which have devastating consequences to those of us with osteoporosis. Thanks so much for the demo!
My mother ran for years .. still developed severe osteoporosis.
But all exercise is good.
👍
I doubt that this intensity can improve bone density. I have osteopenia based on Japanese population (and osteoporosis based on Australian population. I have been training rigorously 6 days a week for full body weight program, which is much more demanding. My BMD result does not improve much over a year. Some part of result even show thinner BMD.
I have heard dietary supplements are needed like MG/K2 , vit D, added Ca+ from food sources
@@dawnhaertel7044 thanks. I have already taken all those too.
3:57
OUCH!!!! I have BAD knee osteoarthritis!! HELP!!!
Can I still cope I am 65 yrs old ang have osteopenia
Next
Pls also show your side profile so we can see if and how much you stick your bum out during the squats.
I thought after 21 years old, your body doesn’t build any more bone.
I do like the exercises I just don’t like all of the excess talking.
Thank you
Thanks!