BEST EXERCISE FOR REVERSING OSTEOPOROSIS
Vložit
- čas přidán 26. 06. 2024
- Are you exercising to build strong bones? Many common exercises have little to no impact on bone growth. In this video I explain why exercise works for building bones, how to evaluate whether your routine is effective, and go over common exercises and whether or not they stack up based on the real research.
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.
Here's a link to further information on the movements referenced in this video:
• BEST EXERCISE FOR REVE...
Never start a new fitness regimen without consulting with your doctor.
Leave a comment below - 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 reversed my dexa scan from osteoporosis in my spine score into the normal range with Pilates. I did it daily. My GP was amazed. I still have osteoporosis in my femur and am now concentrating on increasing muscle strength around my hips. I do weights and push-ups daily. I am thinking weights on my legs and doing leg lifts.
Congratulations! Could you recommend a good book or video to practice Pilates? Please, give me some ideas. I really want to achieve the same!!!
I went from osteoporosis to osteopenic with increased walking and activity
@@humblebee3018 - I also really like this guy!
I did that too but CTX score was still high
My knees are really bad..cant do squats
I suffer all the above, im 80 years old, I will try most of your recommended excercises.
I have severe osteoporosis. -.4.1 And, I swim every day for pain relief (six compression fractures) and building muscles. Also, my bone density decreased with tymlos injections for two years. I also walk 20 minutes daily. But, my experience is that swimming is better than sitting on the sofa.
VERY helpful video. As a 62 year old male just diagnosed with
Osteporosis this information here about lifting and squats
I will certainly be doing now.
Hi Dr. C! 😃👋Thank you so much for these great tips on how to improve our bones with specific exercises. Really appreciate that you provide this information in a short and concise manner. I watch a lot of videos and people lose me when they just go on and on and don’t get to the point quickly. Appreciate all you do! Thanks again!💕🤗
Wow, appreciate the feedback! I was worried that 10 minutes was too long :) Thanks for watching!
Thk you. Clear n photos with great information. No sales pitch. Subscribe. Pills. Amazing. Can’t wait to start. I can do this!🏋️♂️
I am an 81 YO female. I have been an active hiker and backpacker carrying a 39 lb backpack. I am 5' tall and weigh 120 lbs. 18 months ago I broke my hip in a traumatic fall (not while hiking) I had just finished refurbishing my 4-acre property and house repairing long deferred damage. I was up and down a ladder multiple times a day, I was lifting 35 lb sump blocks, working on my feet 9 to 12 hrs a day, pushing, pulling, and lifting heavy items. I have had many hours of therapy that allowed me to return to my sport of hiking in the mountains. Then I slipped on ice and sprained my hip in 3 muscle groups and am again in physical therapy. It's been a couple of months and I am only now able to begin using light weights. My Dexa score 6 months after the initial hip fracture was -2.4, I now can do air squats, 40 /per twice a day sessions, as well as many other exercises and 2-mile walks along a river trail. Jumping and hopping or running is out of the question. I will soon begin some blood flow restriction exercises if my PC clears me. I found your information encouraging for those who can do high intensity exercise, but for those who can't, it might be a little discouraging.
You're an inspiration. I hope that you mend up quickly and get back to your ultra active lifestyle. Keep us posted if you can.
Last week in PT with BFR I did 60 squats, and other exercises. At home I am removing a lawn made of wild grasses, raking, digging, using a garden cultivator. At an investment house I am cutting down tall broom plants, weed whacking, more raking, painting, patching the house. Unfortunately, my insurance won't let me do another DEXA until next May, but I can't imagine that my bone density isn't increasing. The damaged tendons are beginning to heal, and I expect in a month, to be without pain. The BFR work is a real game changer. I am the oldest patient getting this program in the clinic.I can lift 25 lbs, not more yet.@@KatarinaS.
What😊 is BFR?
Damn you're working out harder than an elite Marine Seal in his 20's
This is great information -all new to me. I have some mild bone loss. I am older but like squats for some reason. I do squats with low to moderate weights but will now add to the weight. I will watch more of your videos! Thank you!
Thank you for watching Donna!
thank you for your video and advices
Eye opening, thank you!
Thanks for watching!
Thank you for sharing this video. Blessings 🙏❤️
Thanks for watching!
Thank you Doc! So glad I found your channel!
Hi, I was diagnosed with hip arthritis 7 years ago. On the advice of the orthopaedic surgeon, I took up swimming to strengthen the muscles around the hips. My hip pain is under control, and there no need to have Total Hip Replacement. Late last year, I was shoked to find that I have osteoporosis (T-score -3.6). I have since taken up Powerlifing. Within 5 months of training, I have progressed to squatting and benching more than half my body weight and deadlifting one & half times my body weight. Not bad at all for someone in my mid-60. Thank you for the encouragement in your video, I am looking forward to an improvement of my bone density in a year's time.
Wow! Very inspiring story - thank you for sharing. Good luck and keep up the good work!
Whilst swimming is not an exercise that assists bone, it is a very good general exercise for cardio and muscle strength as you describe. Now you need some weight bearing weight or resistance work.
That's motivating to hear. I have a hip fracture since 8 years. Doing weights for a few years This helps me to understand that it's all helping.Hopefully won't need to have the full hip replacement.Although I have chronic pain.. but only just coping with natural remedies.Can I ask what you use for your pain.?
Thank you so much!!
Hi Doctor, personally I use Hex Trap Bar for deadlifts. Great for loading lots of weight and avoiding back positions that may hurt you. Also important to train the back of the legs (like Good Mornings) to ensure muscle balance over the knee joint. 60 years old and reversing my knee pain.
I love the Hex Trap Bar as well - good call! Thanks for watching!
Thank you!
Thank you this has helped me so much and gives me hope.
I'm glad to hear, were there any particular parts you found most helpful? I'd love to hear about it.
Thank you I will do it
Great information. I’m not seeing anywhere your recommendations of other videos to help with the exercise routine.
This makes a lot more sense to me. Heavier weights here I come and higher impact❤ thanks
Thanks doc from Colombia South America, very good advises! I am 61 years old and I don’t want anymore medications for my Osteoporosis….. ❤
Thanks for the information.🙏🌷
Thank you for watching!
Thanks for watching!
Great information I’ve been working on these I’m 70 and I’m swatting with two 5 kg dumbbells so roughly what would be a safe weight to go up to as I’m a very small boned person . Appreciate your help many thanks for video
Good video, very encouraging. At the end of the video you said you would link other exercise videos below. I cant see any links regarding exercises. And us ladies need all the help we can get. If you have the squat video, that would be great.
Thanks for the reminder! I"ll put some links and post a workout video shortly. Appreciate the comment!
Thank doc for the info
Thank you Dr DC.
Thanks for watching!
@@drdaveclayton.. Hello Dr. Iam From India. My mother have osteoporosis.. She is 62...she got knee replacement surgery recently... And after that she had fracture on her leg, when she tried to stand... Iam afraid if she will be able to walk again? Please reply Dr...🙏
Thanks for sharing useful information..
I love to practice your suggestion...
You're welcome! Thanks for watching!
Thank you 🙏🏽
I was just diagnosed with Osteopenia and it was certainly a wake-up call. A friend pointed me to you and I'm excited to start getting strong. Thanks for the encouragement!
You got this!
@@drdaveclayton Thank you!!
Thank you doctor. I was looking for good videos you promised at the end to link here but I couldn't find. Could you please link them?
Thank you Dr
You’re welcome 😊
Thank you!! This is soooooo helpful! Heavier weights! Less weights.
Indeed! Thanks for watching!
Happy to help! Thanks for watching!
Thank you....
Thanks Nancy Smith, you reversed it on the spine with Pilates !!! I find it better because How could one lift heavy weights without risks when loss of bone is in the spine!!??
Thanks for the great video. I wish all doctors practiced medicine the same way you do. I have osteoporosis (early 60's) and my internist wants me to see a specialist whom I'm sure will want me to take Fosomax or something similar. I'm small boned and always been slender. I've also been under a lot of stress the past five years taking care of my mother who passed away last year. I know cortisol is also bad for your bones and overall health. My internist said I couldn't reverse this naturally. I know I can. Vitamin D3/K2 is vital for bone health (as well as the immune system), and also, boron, manganese and strontium. I'm confident that with doing weight bearing exercise as you advised, and making sure I'm taking a supplement with bone health ingredients, I can improve my dexa scan scores.
In addition to weight bearing exercises, what about exercise resistance bands? I use one around my legs and do leg lifts to increase the strength of the muscles around my hips.
Resistance bands are terrific … it is the specific exercise that is important, though, to target the particular hip and glute muscles. You’d need a qualified instructor to identify the correct exercise and how to incorporate the bands. Example, the glute bridge using a band is terrific for the low back and hips.
@Dave Clayton MD -
Very helpful articulation & graciously 'suggested' advice & tips to help one 'begin flight', or 'take off'
at the airport of practical courses of action - figuratively speaking.
Thank you.
By God's grace, I am recently getting back into weight training, and I had 'gathered' or deducted that Squats & Dead lifts were of pivotal importance, but I have been working with longer reps & sets, but 'bone-wise' & otherwise, I can see now that it makes sense to also "challenge" muscles occassionaly with "Max weight" sets of 3 or 4 reps also, ... "into the mix". (Good reminder!)
And jumping & hopping aspects are new knowledge for me, I did not realize that previously. ... 👍
I am taking Boron as an added element as well, in addition to Magnesium Malate, Vitamin K2, Vitamin D, sunshine, & then Calcium from just foods. Hopefully the boron, in balance will be a boon to bones, also - as an adjunct / dietary supplement.
Great video!!
Glad you enjoyed it
Thanks for watching!
Thank you
Thanks for watching!
Thanks for watching!
I do have both Osteopenia and Osteoporosis. I walk all the time and light dance and it didn't help according to my last Dexa scan. I need to change it up. Thank you Dr. Clayton.
Hi Cheeks! My latina wife loves her dance as well - especially Bachata! Unfortunately, you're right that it's unlikely to create the strong healthy bones you're looking for. Hope this helps, and good luck! Thanks for watching! Dr. Dave
Do you have the links to the exercises you recommended? Thank you for these videos! I just had two partial knee replacements during the pandemic 😷. The doctors nor PT’s are telling me what you’re saying.
Thank you for your precieus vidéos, can you give. us links to see the excercises. Thanks a lot
Here's the link - thanks for watching! czcams.com/video/YP5oCmbhwnQ/video.html
@@drdaveclayton are squats ok for knee replacements?
Very interesting. In a world where everyone is talking about supplements for osteoporosis, this information you are sharing is very precious! 😊
Glad it was helpful!
Nice!!!
Thanks for watching!
Hi, thanks so much for your videos🙏🙏😐
I’m starting to do yoga for osteoporosis because the studies Dr. Lauren Fishman did with particular poses showed a major increase in bone over a year when lots of twisting was done! Have you heard of that?
Also, I have a compressed L1 vertebra due to a fall I had a few years ago 😢and I was wondering if jogging could make the compression worse. Or bouncing on a trampoline or rebounder?
Thanks so much.🙏
Also, do you think those vibration plates they sell for thousands of dollars are useful? If so, I would try to find one to rent.
Can you provide a link to the CZcams videos to follow for the exercises you mentioned in this video? Thanks!
I was a body builder lifting very heavy weights; also a runner competing and had an extremely healthy diet and I still developed extreme osteoporosis so go figure. I’m 67 now and still lift weights and run.
I'm speechless
Any conjecture on the causes?
That’s discouraging!
Tell us more please. Diet? Reversal? Did you deadlift and squat? What weights?
@@shadmo8629 I did and still do. Pretty heavy weights. According to the studies I shouldn’t have developed osteoporosis because I did everything correct to avoid it,but I did. I want a doctor to explain that.
What do you think of squats on the total gym? Or exercises overall on it? It definitely take’s pressure off my knees. If you have a good total gym workout for osteoporosis that you recommend I’d love to try it. Thanks
My osteoporosis is worst in my spine, but I also have some vertebrae slippage at L4/L5. I fear putting too much weight on my spine from overhead. Will squats help the osteoporosis in the spine? If not, what exercises might help? Thank you for your videos.
Hi. This is great information. I loved your video with Candy lifting. What weight can Candy lift on a dead lift. Plus's the other weights.?? I'm doing dead lifts with a personal trainer twice a week. I'm up to now 45 kgs. It's took 3 months. 60 kgs with the bar . Plus,leg press and goblet with squats. And jump ing down .Thank you for the brilliant information in your videos. Very much appreciated .x
I believe you can shock your muscles/ bones with swimming, if you do it right. I saw someone swim so slow, I thought, "If you go any slower, you are going to sink." Try doing butterflies & you will see. If you do it right, you can exert great stress on your muscles (connected to bones through tendons), and yet not have the shock on your joints (hips, knees) that you get with running. If you can breathe easily, you are swimming too easy. If you are swimming hard enough to be out of breath, your muscles are being forcefully exerted. "Weight bearing" is ALL about 'force'; (the definition in physics of gravity is that it is a force of acceleration, due to the strong attractive pull of the earth, due to the size of the earth vs you/ smaller objects). "Force" can happen in other directions than toward the earth, & in ways other than going against gravity; it CAN occur even in buoyant water- IF you exert FORCE. Any straining of muscle is "weight bearing" IF you exert FORCE. It is "FORCE" that is the key factor, since "force" is ALL that "weight bearing" really is. If you do it fast enough or push/ pull hard enough, it is a type of force, & can be done to the extent even of "shock." It would be similar to doing certain challenging calisthenics moves, against your own body weight/ force/ motion. But I'd be careful with the idea of 'shock;' I injured my shoulder with a good yank just dancing.... losing months of exercise, which helped nothing.
Be careful im a swimmer and now o hv disk hernia at c6 - c7 so be careful
What is your opinion on weighted vest when walking. Dexa scan -4.5 L4. Thank you for the information in your videos.
Hi Dr. Dave! Do you suggest that we continue to increase the weight on the back squat or is there a point where we can maintain a certain weight? Maybe 75% of my body weight? Or 110%? Or what do you think?
And would that be the same for a deadlift, bench press and strict press?
Thanks!
Thank you for this information we appreciate you. I have hyperthyroidism and it seems my bones are dissolving all of a sudden? Yikes!!!!
TY , regards from Spain . Could you pls advice on osteoporosis but for people who also have osteoarthritis? This combination is unfortunately very common on many of us . With this we can’t do impact nor heavy weights as it impacts on the neck , traps and shoulders where I have severe arthrosis. Could you help ? Thx ❤
Like many people suffering bone loss i also have osteoarthritis.This means that for moves like squats and lunges its difficult to do the full range of the exercise without discomfort.Any suggestions?
Great video! Well I did jump exercises and had a stress fracture on the heel and osteopenia diagnosis. I joined the gym a year after and I’m unsure if I can use all the machines normally. Can a person with osteopenia in her 40s work out at the gym as the others? The spine machines are to be avoided? Like the rotation ones?
I don’t have a trainer I just know how to use the machines already because I went to the gym in the past.
My dilemma is non diabetic neuropathy, which limits my walking which in turn discourages me. I ride a stationary bike but I don't know if its doing anything. I do do some back exercises on the floor and use light bar bells for my arms.
How does indoor/outdoor rock climbing do on the full body intensity scale to increase bone density and strength? Wife and I are in our last year before turning 70. Indoor climbing for >10yrs. No intentions to stop, since so enjoyable solving “vertical puzzles” and a positive, supportive, community environment. Do we dare add more? Parameters for working out in the safe zone? …for reducing risk of overuse injury?
i like the idea of the kettle bell because there is no gym near me and i would need to use the weight at home. What would be my goal for weight, is it the most difficult for 8 reps?
Awesome video. If high impact, high intensity workouts such as running increases bone density, is there an anti-correlation between VO2 max and osteoporosis?
Great question Olin! There is indeed a correlation between VO2 max and bone density - a study of 84 women aged 20-75 found a strong positive correlation between maximal oxygen uptake and bone density at the femoral neck and spine. Separately, hand grip strength has been shown to correlate to density of the radius (the wrist bone), while back strength correlates with bone density of the lumbar spine. Thanks for the question! Dr. Dave
What's vo2max?
What do you mean by anti-correlation? Isn’t as he says oxygen intake good for bones?
I did all the weights/running/ good diet and after a fracture mr Dexa scores shocked me. It’s not always the answer!
I was a body builder, lifting very heavy weights, running 5-8 miles 5x a week. Extremely healthy diet and still got severe osteoporosis. So go figure
I do weights in Pump Classes( Les Mills style) in Australia Our instructors ALWAYS tell us to focus on correct technique before increasing weights.. Eg Knees should not got past toes when doing any type of squats.
Hi Dave
Please advise what would you recommend for someone like myself that has severe emphysema so my breathing alone would not able me to do such high excersize and also am I not at risk of further fracture? Please recommend first someone like myself and others that face the same or similar position
Also, have you seen any studies on resistance bands, and how they can help?
Any exercises for people with significant knee issues? I have arthritis, scarring and no remaining cartilage .. been told by Dr to Never do squats or exercises requiring knee bends or knee extensions with weight.
Other suggestions?
I have osteoporosis in my left hip and osteopenia in my lower spine. I started a program 2 years ago similar to your recommendations and have improved my bone density in my lower back by 16% , but my hip has remained the same albeit I dq a smaller amount of weight with the kettle bell.
I'll work on increasing the weight, but my Dr. Warned me that the hip is not as easy to make progress on.
Hi, I also have osteoporosis in my right hip and I want to reverse my bone density. Can you please tell me what exercises to do for it. Does your bone density improve?
Hi Dr. Thank you. What about rebounding?
Dr Clayton. I've watched your Amazing video on exercises with Candy. How many reps should I do on each session,each set. The dead lift,the overhead. Is it 4 lifts then rest,then go that 5 Times,,,,,be do grateful if you could reply. Thank you. From the UK.x
Can you make some recommendations about types of places that offer these kinds of exercises?And appropriate supervision for osteophenic women ?
I heard from physical therapist to avoid golf, bowling and tennis because of rotation of certain joints- affects spine alignment.
I have major knee issues, “bone on bone,” and I can’t do squats without pain and major creaking and cracking sounds. So, not sure where that leaves me. Also, are you familiar with OsteoStrong? There is a studio here in Des Moines and I’m very curious if it really does what they say it does. It’s not cheap either. I know someone who has a membership and she claims her bones are stronger. I can’t find anyone who recommends this, other than the founder, and verifies that it actually works to alleviate osteoporosis. Thanks!
Any suggestions for someone who has cervical dystonia. Lifting things above my head would bot be possible. What exercises can I do with just my own body weight instead of adding huge amounts of weights. I had a dexa and I have what is considered normal bone loss for my age which I dont see as a good thing
@doctorclayton I have had 3 fractures both wrists and a vertebrae in 18 months may 2022 and December 2023 are these heavy weight bearing exercises appropriate for me. I am 73 and was very active. I am doing some weight bearing but havelnly been using 1 or 2 kgs. Thankuou
I do a 45 times leg press combine with inner and out tight 60 CB pds…
Great video!! I wonder if you are familiar with OsteoStrong? The company provides osteogenic loading using robotic machines that support axial compression of the bone (Wolff"s Law) to emulate the effect of high impact activity. The system promotes osteogenesis (bone building) through precise body positioning that allow loading forces that are much higher, safer, and more effective than typical weight bearing activity. Thank you!
I went for a complimentary session there and it was pretty interesting what they do, but I couldn't afford the monthly fee and if you don't go regularly it's not really going to help you.
Hello Dr C is aquagym using weights good for bones ?
I just watched this video for the first time. I am very interested in the exercises you mentioned, but the link seems to be broken. Can you help me find these squatting, weight bearing workouts? I'm 72 and have osteoporosis. Thank you!
Breakdancing for 30 years has made my wrist’s huge. Now I’m working on my lower body bone health with jump rope and sprinting.
This would be great except that every time I do any type of exercise in any way like this I end up hurting myself, either my back or my hip or my upper shoulder. Somewhere. Plus intense exercise raises my heart rate and I end up in a heart arrhythmia. The closest thing to this is a franchise called OsteoStrong. It uses high-intensity pushing and pulling on a machine but doesn't involve squats or heavy movements that really increase your heart rate. I really wanted to do it but and $150 a month just hasn't been in my budget so I continue to lose bone and gets shorter and more disabled by the day! It's horrible I've lost several inches and I don't even want to know how much because if I did I probably have a breakdown😢
Doctor, have you heard of osteoporosis of the skull? I only recently even heard of it.
Someone asked earlier but I think you missed it… Is rebounding ( on a mini trampoline) of any benefit, particularly if you jumped hard?
Also, how about stomping your feet down hard on hard surfaces as you’re walking?
Lastly, do vibration plates/platforms provide benefit? Is so, which ones?
Thank you for your work 🙏🏼
Did anyone answer this? I’m curious too.
You'll get compressed spinal disks if not careful. I did!
Low intensity vibration trials have shown positive bone outcomes. research Dr Clinton Rubin. High intensity vibration may cause harm and is often contraindicated by manufacturers of these machines for people with osteoporosis or other conditions. You start stomping gently. You might do it on carpet, maybe wearing shoes. You’d do this for a few months before moving on to heel drops. no more than 25 per day. Jumping and hopping carry high risk for people with osteo of the spine, so very gradual stomping to heel to small jumps.
@@cindyullman6035From trampolining, stomping or the vibrating platform?
I need to know the answer to this too! Please can somebody answer?
I was diagnosed with osteopenia some years ago. The squats may prove problematic, because i was also diagnosed with fibromalgia and arthritis of both knees, so pain can be a problem when excercising. Do have any suggestions please?
Thank you.
Need to know which machines would help. I need to build strength and balance to be able to stand
Thank you very much One question please: I have osteoporosis and also arthritis in my left hip ? What can you recommend me I appreciate it Thank you 🙏🏽🌈
What about if I have Cervical fusion surgery and Lumbar spine pinched nerve? How can I combine both... exercising and not cause more damage to my spine?
I wish someone would correlate, even generally, bone growth percentages with T scores.
References to the "studies" that you mention?
Is resistance training just as good as weight training? I’ve been reading a lot and they are now talking about resistance training is better. Is this true? I also doing low vibration exercises.
I'm close to giving up regarding my osteoporosis. Nothing I've done for years has been the right thing. I hate weight training and recently started that, but have been doing moderate weight...which, seemingly, is also useless. I can't be deadlifting 200 lbs.
I have pars defect ( degenerative fracture?) and I’m not supporting to jump. I do have osteoporosis on the spine and osteopenia on the hips. Can/ should jump. I also had to cut back running.
at 72 yrs I can’t see myself doing high impact or heavy weights, simply moving and walking a lot works!
Wow. I just found out I have osteoporosis. My doctor is saying nothing more strenuous than walking and maybe 20 lbs. lifting. I’m confused but my intuition tells me I can and should do more than that.
I would change doctors
Hello from ltaly.great video thankyou.l have been walking and dancing but told not to lift weights as have bad osteoporosis in my back.which is opposite to what you say???? What does one do.l feel you are right but lm scared!!! Thankyou for your help dr Clayton
@@drdaveclayton thankyou for replying, very kind of you.Yes l suppose l will have to go to a therapist to make sure lm doing the right movements.thankyou agsin for your time and expert advice.
First time I've seen a video advocating weight bearing exercise to help combat osteoporosis/osteopenia. I was diagnosed about 5 years ago with osteopenia. I'm a 52 year old man. You recommend squats as the best exercise. Problem I have is I was born with spina bifida, which means i cannot free-stand, and have to use 2 walking sticks to get around. Could you please give me some advice as to how to move forward? Many thanks!
Edit: only equipment i have at this point is a couple of dumbells and chinup bar in the doorway. Cheers.
"Weight bearing" in literal translation means to exert a force that opposes the force of acceleration of objects toward the earth, which is the definition of gravity, which is the cause of 'weight' & thus 'weight bearing.' So, bottom line 'weight bearing" is about 'force." ANY type of force you can manage to exert with your muscles will therefore be 'force bearing' which is 'weight bearing.' So your solution is to exert force with your muscles any way you can manage, given your limitations. Force on muscles is translated to force on bones, by the tendons which connect muscles to bones.
So given the explanation I shared, I would say you could do something similar to squats by exerting force with your legs in a squat type motion against a resistance. This would mean something like resistance bands, & moving your legs in a squat type motion against them, such as while lying on your back; instead of pushing your body up against your legs, you would push your legs down, against your body that is lying down. Or using a weight machine where you sit on an incline, to the degree possible, & push out the weight with your legs, just to give some idea. You can figure out how such possibilities would best work for you.
@@cchemmes-seeseeart3948 Excellent suggestion, thanks. I've tried resistance bands, and do use them for different things. I have been experimenting with squats using the dumbbells, with obviously some alterations due to being unable to stand unaided. I have been working on performing the squat with my bum against a wall, and basically sliding down the wall with each squat. I then found it easier to lean against a glass door, which enables freer movement as the glass gives less friction. Not an ideal solution, but it seems to work. Stance is not ideal because of having to lean on another surface, but it's improving as I'm getting more used to it. Appreciate your input, thanks.
What about the people who can not do these heavy exercises ? What is your advice for us? I’ve had Stage 4 Breast Cancer….
What about jumping rope with a weighted rope? I read it’s one of the most effective exercises for OP. I also read it can lead to stress fractures. What’s your opinion?
Thank you for your video. Do you know if hill climbs (walking up a steep hill 8 times, 3 times a week) help with bone density? Also what is the best exercise to strengthen the bones in the lower spine or the L-1 to L5 lumbar area?
Hill climbing helps on machine?.
@@suemoreno5217 Sorry, I do not understand your question.
I met the treadmill machine putting setting it up on steep hill? Sorry.
3:14
Hi Dr. Clayton, I really enjoyed your video.
I just got diagnosed with Osteoporosis. I’m 60 year old, stay active and an ultra runner. I was so surprised my Osteopenia advanced in 2 years to Osteoporosis. I’ve been running since I was 45 yrs old. My mom had Rheumatoid Arthritis and a hip replacement. I’ve been taking 1200 mg of calcium and 5000 units of vit D for the last 10 years and I still got Osteoporosis. Can I still run long distance and stay safe? I’m going to start taking Fosamax and I will start strength training. I do Barre and Yoga as well. Thank you.
Sandy H.
Hi Sandy, I highly recommend Powerlifing. The Squat, Bench and Deadlift are the 3 exercises suggested by Dr Clayton. Since starting the Powerlifing 5 months ago, I can feel my muscles have strengthened. I am looking forward to reversing my osteoporosis in 12 months time!!
Loosing bone means that you’re loosing about 11 minerals not just calcium.
I wonder if you get Vit K2?
Hi look in to Vitamn D3 combined with K2 and collagen peptides..
Hi Sandy. Whatever you do don't take calcium carbonate.Dr Berg has very good CZcams videos about bones. Magnesium..I just recently started using Magnesium Glycinate..faster absorbing there's differently kinds..but don't take Magnesium Oxide..,K2 with Vit D3 is needed for strong bones.Nit just calcium.
What if we have knee replacement rotate shoulder calf surgery and plantar fasciitis can we still do these exercises?
Is it possible to do these exercises at home with free weights? I'd really rather not join a gym but understand that these exercises are essential. It seems to me that some can be done with free weights. What do you think? I have been using free weights for more than a year and graduated myself from 8 to 10 lb weights and I have one 15 pounder. I can get more weights but does joining a gym make more sense. I'm just so used to working out at home since the beginning of the pandemic. I signed up for the ostera online program but it does not include the weight lifting work.
How about weighted vests. Does that count as weights
The plank I would think is a good exercise.
I cant find the links to the exercise videos hes recommending could someone help thanks