Best Exercises for Osteoporosis!! What Will Reverse Bone Loss
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- čas přidán 6. 02. 2023
- What are the best exercises for osteoporosis to reverse bone loss? In this video I discuss different exercises that are appropriate for each individual and their bone improvement journey. Watch this video to learn more on improving your bone health and lifespan!
Watch and Enjoy!
Dr. Doug Lucas
Key Moments in this Episode
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0:10 Intro and summary
2:47 Osteoporosis diagnosis
4:20 Liftmore Trial
9:38 Masterclass
9:47 Yoga and pilates
10:33 Aerobic exercise
11:00 Running
11:10 Cycling
11:43 Perfect exercise plan for bone health
13:52 Closing summary
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This channel is focused on Bones, Hormones, and Healthspan to help midlife women and beyond aim for optimal, not average, and reignite their spark!
The videos on this channel will be focused around helping women navigate healthspan and longevity through the lens of osteoporosis, perimenopause, and menopause. When it comes to osteoporosis and menopause providers and educators often get tunnel vision and your symptoms might get better, but if you don't keep longevity in mind, symptom improvement may come at the expense of heart and brain health.
Subscribe and follow along as Dr. Doug Lucas explores the research and clinical applications surrounding women's health.
ABOUT DR. DOUG LUCAS
========================
Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
Optimal Bone Health www.optimalhumanhealth.com/
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#osteoporosis
#hormones
#bones
Thank You for this encouragement. I'm 75, have been weight lifting since my 40's. I now train with a Functional Movement Trainer. He encourages me to lift heavy. I'm 100#, small boned and can dead lift 95#'s
That's great! Thank you for sharing.
@@Dr_DougLucaswhy are you retired ? ( retired medical malpractice attorney here)
You are correct I have Osteopenia am 71 and I am glad I found you, I drag heavy sleds and do all sorts of load bearing exercise sometimes heavy sometimes weight endurance exercises which are lighter! I also do bag work both kicking and punching and also do between 2500 and 3500 knuckle pushups per week nothing wrong with me and I am not stopping any time soon!!!!
Woohoo! Nice work. Let us know if you aren't making the progress you expect.
You're my hero....keep it up!
Thank you!@@oni4649
Hey 71 year-old! Do you have osteoporosis?
@@karent.8245 Osteopenia
I've been doing Osteostrong for a year and a half. I get another DEXA in April 2024. VERY anxious to see what's changed.
So happy to find your channel. Thank you for doing this.
You are so welcome!
Found this channel through Dr Baker podcast - SO GLAD I DID. You rock Dr Lucas!
Thank you for watching!!
What are the right exercises:
1. High Intensity Resistance and Impact Training Group
Deadlifts
Overhead press
Back squats
Jumping chin-up and a drop landing
Lift heavy if you are able.
Perfect Exercises
1. Heavy resistance training is King
2. Muscle exercises helps balance and strength and agility
3. Aerobic
Thank you for sharing this
So thankful I found you ! I am in my 70’s and awhile back I fell on the grass compound fracture to my shoulder, fractured knee and buggered up my ankle.
I had to fight which my Dr to get bone density done , ,so I mentioned to the surgeon thank God he said he would help me, within a week I got an appointment for bone density!
My mom had osteoporosis and I got diagnosed with osteoporosis
Thank you for sharing your story. I am glad these videos have been helpful!
Great content. I very much enjoy all of your videos. I spoke to you last year about your program.
Hi Colen,
Thank you for the feedback. I hope your journey is going well. If you need support let us know!
Thank you so much for this content! Totally clear advice, covering all the bases. I have seen about 5 or 6 of your videos now and they all seem to be equally awesome. Due to my diagnosis of osteoporosis, I have heavily researched, and I am involved in rehabbing myself back to health.
Diet, supplements, exercise, lifestyle, et cetera I have for 2 years been doing almost exactly what you've been describing / suggesting and am making massive improvements.
As it has worked for me, I think all of your advice is spot-on. Thank you for confirming what I've been doing is correct AND for helping other people who are suffering with this condition. All the best! Keep up the great content. 😄
Thank you so much for this feedback. I greatly appreciate this, I am so glad to hear that you are seeing improvement and these videos are helpful to you!
Interesting video. Lots to think about. I don’t feel as if I am in any place physically to do those right now but it is something to consider working up to. Thank you for this video.
Thank you for watching!
Love your information medically based. Thank you!
Thank you so much!
Fantastic video! Thank you.
Glad you liked it!
So glad to have found this information. I was recently diagnosed with Osteoporosis at 58. Am a qualified Yoga teacher practice daily, keep good health and eat plant based. I was devastated to hear my diagnosis, especially since it was delver via a computer generated notice for the physicians assistant and no future information was forthcoming. I did my own research and stopped my Yoga practice which caused me distress. I was so glad that you mentioned the information out there is for a general audience and just because you have a diagnosis the exercise level will differ for all individuals. I can't be compared to a sedentary patient thats say 75 yrs old who had not been exercising regularly. So I thank you for this informative video, and I feel like I can adjust my daily exercise again and incorporate some of your suggestions into my daily routine without jeopardizing my bone health. Thank you!
Thank you for sharing this! I appreciate your support.
Check out his recommendations on protein also which will be helpful
Plant based is a huge problem!
@@juliedaniels5594I agree with your comment. You will not change the plant-based community though.
Very informative! TY. I live in a very small town so it is not possible to find a person to oversee an osteoporosis program. I have put aerobic fitness ahead of the rest thinking that my bones would improve as well. I will be changing that today.
Thank you for sharing this!
Great video!
Glad you enjoyed it!
Thanks!
Your Welcome!
Excellent! Thank you.
Welcome!
Thank you
Thank you for watching!
Thank you……awsome
Thank you.
PLEASE sign me up for your Masterclass!!!!
THANKS for the GREAT content!!!!
Thank you for watching!! You can register for our next masterclass here --> www.optimalbonehealth.com/bone-foundations-master-class
Thank you for the information .I walk 30 a day ,doing weights and yoga .since I started the exercise I don't waked up with back pains
Glad to hear that. Thank you for watching!
Thank you for this valuable information. My doctor highly recommended rebounding (primarily for bone health, not cardio), which I’ve been doing and enjoying. I‘d appreciate reading your thoughts on that.
Hello,
The research is okay on rebounding. Not a lot of interventional trials supporting the idea but the principles are sound and the risk is low if done in a controlled environment. Probably not the best use of time but not a net negative either.
@@Dr_DougLucas I use rebounding for cardio fitness (especially youtube videos by Michelle Briehler). What is your opinion of that for overall fitness?
@@jbmg28 Seems to have benefit if tolerated. Could be part of a comprehensive plan!
I am 68 and had a fall twice and by mistake lifting slightly heavy material twice making my back pain worse within last year. I also have osteoporosis and have lost 1.5 inches in height. I also have gut problem for decades. Recently I made my own kimchi and have been able to control my gut problem. I still have thyroid problem as I notice I still have brain fog. I am taking bone restore capsule produced by Life Extension and also additional D3, Neurobion (B2,B6,B12), mini multi vitamin, Mg, boron, Vit C, fish oil, zinc, and B12. I was given Bifosa but have stopped taking after listening to your video. I also do some exercise but need to do more frequently. I do hope I’m on the right track.
Hi Wendy,
I hope you discuss your medication choices with your medical team. Our material is not meant to make specific recommendations for treatment of any kind.
If you'd like to learn more about how we manage osteoporosis consider joining our masterclass. The link should be in the description. If you'd like to learn more about our programs reach out to our team at 828-552-5515 or email us at hello@ohhmd.com.
Thank you for this video.
What are your thoughts on swimming and aquafit ?
I have osteoporosis and your videos helped me a lot .
Hello,
Swimming unfortunately doesn’t positively impact bones. It does provide resistance and their is value but for a bone specific program other modalities should be primary.
Thanks
Thank you!
Great video - clear with lost of helpful info. As a cyclist, I am interested in the study which shows the 'association' with cycling. Might you be able to share a link/source? I get that there are no benefits to managing osteoporosis ... but are we talking causation? TIA.
HI Glen,
Great suggestions for a post. I've seen the studies but can't quote them off the top of my head. I'll have my team dig them up and do a video on it! Stay tuned.
Yeah, I bought a power plate in black. I called him the black bomber. It is a my5. I bought it when I was still working and I used it for my fibromyalgia and for lymph drainage. Sadly, I did not do it correctly or enough and I quit eating dairy and that all had a lot to do with my osteopenia diagnosis so I’m looking up the correct ways to do exercises on my power plate. And it is hard to find thank you for this video.
Your welcome
Although I changed machines (same hospital but satellite) with my OP score 2 years ago, I'm hoping my improvement was partly due to my lifting heavier weights and doing Pilates etc. I also bought weighted vest. I was -2.9 in spine and it improved to -2.1. Again I understand error with machines and I will now stay with the one I did for the first 2 and last one but I will keep hitting the weights hard, adding a jog to my walk when I can and concentrating on good form and slowly increasing weights.
Thank you for sharing this!
Very helpful; thank you! Please, though as I’ve mentioned in a couple of other videos, ask your Web person to cut back on the images and sound effects, which only distract from your excellent presentations.
Thank you so much for this feedback!
Great video, doctor. Lots of great information. What's your take on using heavy resistance bands rather than weights? I already have the bands and would like to use them.
Great question! I have a video coming out on Impact training soon so stay tuned. Also, 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 do the chest press, lat pulldown, leg adductor and abductor, and leg press. I hope these are helping.
Thats great! Thank you for sharing this
Have thalassemia I do martial arts and calesthenics, and was on TRT for 6-8 months and took zoledronate yearly for 2 years while my T score was -3.8. Brought it up to -3.0. Although it has been almost 2.5 years since. I'm off medication but I do mma. Ain't nothing gonna stop me.
Thank you for sharing! Yes, keep it up with the daily movement.
I have also read the current research. I started heavy weight lifting and jump training 8 months ago. One max rep approach. At least two times a week. The Australian study was very good to read. It took me a while to figure out what exercise moves to do. I worked with a trainer to get proper technique etc. I have exercised for 40 years. In very good shape but never weight lifted at this level.My low back score was -2.5. My femoral neck was - 2.1. I am still increasing weight now. I never hesitated to start doing this. No pain no problems. Now I glute drive 150 lbs. Dead lift 100. Good mornings 90 lbs.I lift more than most 60 year old women at my gym. You have to work with a trainer to stay safe if you have not exercised. Its also about building bone strength. You just have to start doing it slowly if you are not an exerciser and pay for a trainer at first. In my opinion too its the best way to build bone strength and density. Plus diet with decent protein etc. We will see how my test looks next time.
Wow! Nice progressive overload. I think you are on the right track for sure.
Your info is great! Thank you. It affirms everything I have been reading.
Awesome comments. Positive ❤️
Great video! I am learning so much from your material. Are you familiar with the Body Pump program? I’m now attending twice a week and have seen some research indicating it may help. I’m very interested in the approach you describe here and wondering if I can do both forms of strength training?
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
Impact has shown the greatest influence against osteoporosis; not sure why he doesn't mention that.
Also, Pilates is strength with length, so, just because it looks easy doesn't mean it cannot have an impact on bone density. Granted, the learning curve makes it take a while until the more advanced, higher intensity/load exercises come into play, but it is a strengthening method of exercise; Pilates trained mainly military until he moved to NYC and had mostly ballet dancers as clients; they are the ones who made the Pilates Method look less like a strength regiment than a stretch and graceful moves thing.
haha, you're right. I danced professionally before medical school and it's the downfall of the artform. We make it look easy when it's not. That's not appealing in our current society. Pilates as a form of exercise for bone health has value but it does lack impact and high levels of resistance. Can play a role for sure.
Is swimming a good option?. I walk 2 hours beside daily half hour swimming. At home I exercise on my aerobic machine, the Healthrider. I also do hiking all day weekend when weather permitting. I am pretty healthy except that arthritis is bothering me in the morning with stiffness. But once I get up and start moving I don't feel it anymore. Lastly I don't see any changes on my height and my clothing size still remain perfectly the same. I am 70 and was a devoted swimmer at young age and I swim again the past few days and trying to do it at least 4 times a week. Thank you for a good education video.
👍+Subscribed
Hi Mary,
The activities you are describing all have benefits for your health. I educate my patients to consider resistance training and impact training if they want to maximize their bone mass improvements. The real challenge here is knowing what's safe which is why we use comprehensive intake questionnaires and frequent interactions.
How do you feel about using a weighted vest while brisk walking? Also using a vibration board at low intensity a few mins a day? In addition to strength training of course.
I've got videos on these topics! Take a look. Short answer is, yes.
You are a doctor - can you explain the "why", the metabolic dysregulations (apart from osteo -clasts/-blasts): eg calcium metabolism/ phosphorus & proteins; why the body pumps up nutrients from bone - for energy? The connection to breathing, oxygen, mitochondria, energy... And why women more, who have more anemia, and fewer blood cells even when young-healthy. Connection to Autonomic activation? Thank you.
❤this advice & your masterclass+ Q&A.
Hello,
Those are great questions and topics. We will consider.
Wow. Interesting. Pretty sure all the exercises you mentioned would be a huge challenge for me and likely contraindicated by all my doctors. Not sure how they would apply having just recovered from a compression fracture in May in my spine and having spinal stenosis and a bad knee, so in other words, how can these apply for a person with lots of osteoarthritis in many joints? I signed up for the masterclass. Can there not be something in between that could have a positive affect?
Hello,
Yes, there should be something in between. We have a PhD in exercise science meet with our patients to assist in this department. The custom planning is critical to getting the most out of any condition.
Dr Doug
Thank you Dr, I am a new sub! I am 3 years shy of 50 and trying to find an effective routine for myself with the goal of minimizing bone loss as much as possible. I guess this really concludes that I need to focus more on lifting weights than just aerobic exercises. What is your opinion on exercises like planks, jumping jacks, burpees, push ups and squats? Are these considered resistance training as well (with the weight used being body weight)?
Also, I recently came across Glory B's channel and she is an advocate for jumping with landing on the heel to send message to the brain that there is an impact and for the osteoblast to build more bone. Do you have any opinion on this? Thank you so much for your time!
Hello,
Welcome to the space. All the exercises you mentioned are great and will either directly or indirectly impact your bones. Impact training can be done in number of ways but landing on your heels sounds painful. I'll check that channel out to see what she's talking about.
@@Dr_DougLucas I sincerely appreciate your reply. She has few videos mentioning the jumping but in case you cannot find them, here is one titled "I Reversed Osteoporosis Naturally, Without Drugs!" and the time stamp when she starts talking about it is 11.40. The link is czcams.com/video/QcUYmdcfyaw/video.html Yes, it is a bit painful especially having to jump based on her recommended 20 times. In between each jump is rest of 30 seconds. I am open to try so i did it 2 days ago and it does hurt, despite wearing running shoes and landing on gym mat, not hard floor, as recommended. She also recommends stomping for anyone who can't jump, and I think I will go for that as it's gentler on my knees. Many thanks again!!!
@@lebooshdiaries Ah, I have seen this title. I haven't reviewed it. Thanks for sending.
How many times a week for weight training? This is great information!!
Hello,
Studies are inconsistent on this, and it depends on how heavy the resistance is, and how extensive the training regiment. For our patients we generally are aiming for 3 to 4 days of resistance training in variable splits, depending on their capacity level.
Thank you!
Thank you for raising this topic and introducing the work of Professor Belinda Beck, and I'm supportive of the points you have raised - however, I'm not sure you made a very important point clearly enough. You are absolutely correct that any exercise undertaken must be relative to the person's individual situation but you kind of made it sound as though having someone "supervise" you during exercise would be a "good idea" rather than an imperative. It is relatively easy to fracture an osteoporotic vertebra - even coughing or turning over in bed could cause it. Anyone who is osteoporotic or likely to be (eg: women in their 60s) MUST go to a qualified person to construct an exercise program and monitor them whilst performing those exercises. The risk of fracture of the spine is very high if people go it on their own or undertake a program that is essentially for people without osteoporosis, especially if they are new to weight bearing exercises. It should be a PROGRESSIVE, supervised program. Pilates and yoga may or may not contribute to bone growth but they certainly will assist with balance, general strength and POSTURE. However, there are definitely some pilates and yoga exercises to just not do and qualified physio therapists will understand these (any of the forward flexion positions, although some twisting positions can be safe). There are too many courses, classes, podcasts and videos about "exercise for osteoporosis" that are highly questionable and downright dangerous for people starting out. I only listen to qualified doctors, osteos or physical therapists experienced with osteoporosis (such as yourself).
The work of Professor Belinda Beck who conducted the Liftmore research (and started the Bone Clinic in Brisbane, Australia as a result) makes it clear that bone has to be stimulated to increase the activation of bone making cells (osteoblasts) and this requires stress being placed on the bone. Prof. Beck makes it clear that these exercises MUST be supervised. Nor did the people in the study just suddenly start lifting heavy weights and dropping from height. There was a period of preparation for the participants to ensure correct techniques and fitness, also supervised and then participants were able to be supervised during the exercise regimes, slowly increasing the weights they were lifting or the height they dropped from. Not only does Professor Beck stress the imperative of having osteoporotic patients supervised during exercise, she only licences qualified physical therapists (we call them physiotherapists or exercise physiologists in Australia) to run the program in other parts of the country (we can't all go to Brisbane to attend her clinic).
Thank you for the reply. I hope I was clear in my recommendation to be supervised in this type of exercise. My objective in this video is to point out that each individual needs to determine with the team they have access to what their limits are and the value of resistance and impact training. I appreciate your thoughtful and thorough response.
@@Dr_DougLucas I love that you are putting credible information out there. I’m osteoporotic in the spine and it’s been a maze to get through all the information and disinformation. I’ve learned how fraught it is for people to get quality information so people like you are imperative if osteo sufferers are not to be conned or misled on what’s best for them now. Yes, you did make it clear that every person is different but as a newbie to osteo, I had no idea of how vulnerable the spine is likely to be and I see so many supposed osteo exercise programs that are just too high risk. The work of Professor Beck is amazing and I’m starting one of her programs in a few weeks. Thank you for your work in raising educated points relating to this condition.
@@magpiegirl3783 Thank you for those kind words. Another program you can check out is Buff Bones. We have partnered with them and offer their videos through our platform as a part of our program.
@@Dr_DougLucas Thank you for the Buff Bones suggestion. I've had a look at their website and this looks really promising. The basic premise of the program seems excellent.
@@magpiegirl3783 It is! I'm interviewing the founder today for our CZcams channel so stay tuned for that!
What is the best bone-health exercise for me? I am a 56-year old woman, very active lifestyle with osteopenia in femur neck, but severe osteoporosis in spine and I have an s-curve scoliosis of 25 thoracic (T10) and 35 in lumbar (L3). 67 inches tall medium build. I think overhead weight bearing is not good for me. Nor is forward bending (deadlift), nor gym leg machines (seated squat). I have access to full gym, schroth ladder, bike, pool, etc.
It will depend on your circumstances and starting point!!!
Only take on any new excersize for your osteoporosis with a team approach so the exersizes you are doing are customized for your bones
Certainly is helpful to have a team!
Thanks for your helpful information. I was just diagnosed and started lifting weights with a trainer. I’m doing 3 sets of 10 for most exercises-alternating not all the same in a row. Should I be doing fewer reps? Also I saw you said you answered the ballet question but I don’t see it-can you pls link or answer (I know no forward folds...). Thanks so much.
Hello,
This specific programming requires an in person or virtual assessment like what we do in our programs. I recommend looking for someone that can help you figure out what's right for you!
I've been line dancing for 20 years and I love it. I do it c 5 hrs per week. Is this good? Would Qigong as well be helpful.? Can lift weight in my 9 kg grandson. What else?
Hello,
Those activities are great but will have minimal impact on your bones. Resistance training and impact training will have the greatest benefit. Osteogenic loading is great too.
Thanks for all this, Dr. Doug but I do have a suggestion: I find that watching videos of 20-somethings doing backflips and photos of muscled-up 40-somethings lifting huge barbells to be discouraging rather than encouraging. I would be much more inspired by seeing older people doing something that I can either realistically do myself, or at least aspire to and work towards.
Hi! Yes, the b- roll is very general. I do appreciate this feedback and will keep this in mind for all future videos!
Great presentation! Thank you so much for sharing. What is your thought about using the kettleball swing? Some what similar to dead lift?
Hello,
Similar muscle activation but generally with less weight. I have not seen a study on kettle bell swings and bone health. I like it for core strength though!
Dr Doug
Hello,
Similar muscle activation but generally with less weight. I have not seen a study on kettle bell swings and bone health. I like it for core strength though!
Dr Doug
Have you done your video on vibration plates? I have been diagnosed with osteopenia and I have used a vibration plate on high for my fibromyalgia. Not doing really any exercises just for lymph nodes and pain relief. And I reading that low vibration doing exercises is the key. Have you done a video yet?
Yes I have
czcams.com/video/LCEeByt4YiQ/video.html
The exercises are interesting. I have osteoporosis and have lifted weights for well over 15 years so not sure what I did that caused bone loss but thinking perhaps hormonal or not enough nutrients for bones. Been keto for 6 years and age 65. Height loss since 2012 -2023 is 1cm. My doctor said I am moderate risk for fall within 10 years. I do tons of balance and stability work now as it is a huge part of my exercises. I do jumps, leg presses, deadlifts, lat pulldowns for my bones. But also other weight work for general health and strength. Back squat sounds risky for me as my lumbar spine is the worst.
Hi, the exercises in the LIFTMOR trial do sound risky and may be. They are done under supervision in the study. It sounds like you are doing a great job with your activity. Remember that all of the other parts matter too! Nutrition, gut function, hormone balance, adrenal health, inflammation and more.
This is depressing. Were you osteopenic before you started lifting? Have your dexa results continually decreased? You may be pissing out all your CA like me. Have you gotten a CTX lab?
@@kathrynross5247
Are you taking D3 and K2 (mk 7 kind is best absorbed) along with calcium? D3 helps you absorb calcium and and K2 takes calcium out of the soft tissues (i.e. arteries, etc.) and puts it in the bones.
"Ketone bodies" produced by the keto diet take cations, paricularly divalent cations like calcium and magnesium out of the body. You might want to consider another diet.
@@susanmiller7560 I have an ileostomy (no colon). I also do Keto. I tend to my electrolytes, obviously, and have had no particular problem beyond what any ileostomate deals with. YMMV of course. But I do not have any personal issues associated with Keto. In fact, my kidney function has improved and overall health has improved.
I have just been diagnosed and am researching to see what I need to change. I like plyometrics and do that for my “cardio” sometimes. Is that beneficial? Thank you.
Hi Julie,
I haven't seen any research on plyometrics and bone health. They certainly meet criteria for improving bone with muscle contraction, impact and gravity all in play.
Since you are new to an OP diagnosis please consider joining us for our free masterclass. Link in description of videos.
Thank you for this video! Is an elliptical machine good for bone strength?
Hello,
Doesn't meet the criteria to be impactful, no. Not to say there aren't benefits but the lack of impact and limited resistance probably wouldn't improve bone significantly. I have not seen it studied independently.
I'm finding out from this superb doctor that aerobic exercise is good for the heart but does nothing for the bones.
Thank you🙏 Are you in the West Coast?
We are in Asheville, NC but offer services nationwide. If you are interested use this link to chat with our team.
www.optimalbonehealth.com/book
I have always lifted free weights and have done strength training classes. I just had a dexa scan and was diagnosed with osteoporosis in the spine and osteopenia in the hips. But, what will cause a fracture other than falling? Is it necessary to see an orthopedist to get on the right treatment plan? I’m only talking with my primary care at this point. I do have a rheumatologist as i have osteoarthritis in my spine.
Checkout the video on my channel called "REVERSE OSTEOPOROSIS | Is A Comprehensive Program the Missing Piece?"
Just watched your Masterclass, Thank You. You say aerobics, walking, running are repetitive. Wouldn't the Liftmor movements be repetitive as well? Increasing load is key, but when do you stop doing that?
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
What are your thoughts on something like the Tonal home gym? Can this be used for getting stronger bones in a safe way?
Hi Sherilyn,
I haven't used a Tonal Gym myself but I see some benefits.
It controls resistance, gives form feedback and provides progressive overload. There's a lot to love about it. I don't think it would be a one stop shop but could provide a lot of options for at home use!
I found this segment interesting. What are your thoughts on BioDensity machine as far as weight loading for osteoporosis?
It’s similar to OsteoStrong and should have similar outcomes. I have a video on that topic too.
Hi- when doing the overhead lift, can you do one arm at a time or must it be simultaneously? and the back squat, can you have the bar in front i.e. on collarbone? or does it have to be sitting on the back of your spine to get it loaded/stressed properly? Thank you! 😊
Hi Laura,
Great questions. You can definitely do one arm at a time in overhead lifting if you have the stability to do so. The back squat is defined as a bar on the back of the neck but a front squat is a great exercise too.
The primary difference between the Barbell Front Squat and Back Squat is how the bar is positioned on the body. In a Barbell Front Squat, the barbell is held in front of the neck, resting across the collar bones. This position requires more core stability to keep the torso upright as you lower down into a squat and stand back up. In contrast with a Back Squat, the bar rests across your upper back instead of your neck and shoulders. As a result, this exercise puts more emphasis on strengthening your glutes and hamstrings along with your quads.
Hope that helps.
Dr. Doug, do you recommend a certain type of exercise shoe? I read that thick heels are not advisable b/c you don't get the same impact on the heels as with a flat shoe and that an elevated toe box can throw off body alignment. I also read a study where men (of course) went 20 weeks with a minimalist style shoe and it made no difference in bone density (not sure 20 weeks would be enough time, but I'm no scientist). My current shoes have little tread so I'm actively shopping now and would love to know if you have a suggestion. Thanks.
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
Look at Belinda Beck in Australia.. Sadly, we have nothing like it in America.
Thanks for sharing.
Hello! Thank you for the video and all the kind answers to everyone! 0:34 What severity level of DxA score and Trabecular score had the participants - to start with? It would be great to know! For someone like me - I have been diagnosed one month ago -4.5 in the lower spine; -2.0 in the femur and -1 in the left forearm with a trabecular score 1.137 😢I am 63, weight 130, great health otherwise, regular exercise etc. - if wonder if high intensity,impact exercise is reccomended or I should stick to the progressive,resistance low impact weight training? Also, I have been reccomended to take Forteo for 2 years followed by a bisphosphonate for 1 year as with these severe scores they say exercise alone won’t make it…what would be your reccomandation? Thank you so much again for your kindness Francesca
I am in the same boat - looking forward to his reply.
Hi Franci,
Great question. These studies enrolled patients with both osteopenia and osteoporosis so the average t score would be not as sever as yours. That said recommendations don’t need to be dependent on t score alone but unfortunately we don’t have much else to go by and there are a tremendous number of variables to consider. Generally I recommend patients start with what they are comfortable with and progressively increase. I always recommend working with a knowledgeable trainer or physical therapist. The program we make available for our patients is called BuffBones and is available outside our program too. You should consider signing up for our masterclass to learn more!
Hi Sherri,
Let me know if you have any more questions.
@@Dr_DougLucas thank you so much for your very kind reply. Regarding the impact study...understood - that is what I suspected. Thank you for the recommendation of Buff Bones program, I love it. I am currently following Margaret Martin, PT on line, which is excellent too. I will definitely sign up to your Master Class! I am looking into more high intensity workouts and personalized training. Would you know of any personal trainers in NYC specialized in severe osteoporosis? :-) Thank you. One last question which I am aware may be difficult to answer...but I try anyway...with sever levels like mine, have you seen any great results only with exercise and nutrition or...medication is the way to go?...:-) thank you very much again!
@@Dr_DougLucas thank you so much for your very kind reply. Regarding the impact study...understood - that is what I suspected. Thank you for the recommendation of Buff Bones program, I love it. I am currently following Margaret Martin, PT on line, which is excellent too. I will definitely sign up to your Master Class! I am looking into more high intensity workouts and personalized training. Would you know of any personal trainers in NYC specialized in severe osteoporosis? :-) Thank you. One last question which I am aware may be difficult to answer...but I try anyway...with sever levels like mine, have you seen any great results only with exercise and nutrition or...medication is the way to go?...:-) thank you very much again!
Thank you for this video. What are your thoughts on walking at a good pace with a weighted vest? I walk for a minimum of one hour a day. 30 or more minutes of that is with a weighted vest. I am 5’2 lbs and my weight is 108 lbs. The weighted vest is 12 lbs.
Hi Dina,
I think as long as your joints tolerate it that's great. 12 pounds is over 10% which is generally the goal in bone health studies which is great. I would also encourage additional sources of resistance and possibly impact training in a complete program.
@@Dr_DougLucas thank you for your reply.
@@dinamariea61 you are welcome!
Do you feel using an elliptical at a strong resistance level will help reverse bone loss? Thanks!
Hi Kristin,
I haven't seen studies on this BUT based on the three requirements to grow bone (resistance, gravity and impact) I doubt it would be a great tool. Many other benefits though.
Great video but no one is addressing exercise limitations or possible injury with bone on bone knees like I have. I am not in severe pain, but feel limited. I am trying to avoid a knee replacement while diagnosed with Osteopenia. If I need surgery to replace joints, I would like to get out of this condition to make my recovery better and then continue to exercise. I know a women whose femur shattered with knee replacement surgery due to Osteoporosis. 😢
Hi. This is a common problem and perhaps I'll make a video to address it.
First, I'm sorry for your fear and challenges. I have seen it many times. My recommendations to patients when I was a surgeon was to face the mechanical problems head on. Yes, there are risks but if you don't fix the problem they couldn't address the compounding problem. Additionally, if they wait, the problem gets worse. Not sure if this applies directly to you.
The step aerobics is low impact but stepping up , jumping , and creating weight on the legs .. the step should be good for bone building from the impact ?????
Could be! I've not seen it studied independently but it does meet some criteria for building bone through exercise. Especially if you could add some resistance.
How many time do you recommend resistance training be done per week and for what length of time per session?
Hi there. It depends on your level of comfort, ability and goals. Working with someone locally is a great start!
I had a dexa scan a few months ago and have been diagnosed with Oesteopenia. Also been told I have Osteoarthritis and sclerosis of my spine. I also have been diagnosed with ME/CFS overlapping fibromyalgia. To be honest, other than referring me to a physiotherapist who gave me a few gentle exercises and some pain killers, my GP doesn't seem too bothered and I don't feel supported. I'd love to do more exercise but a big problem is the symptoms that come with having ME and fibro. I'm wondering what's best. I try to walk as often as I can. Not sure I could lift heavy weights or it would wise to do so.
Hi Annmarie,
This is the biggest challenge we face either in person or through telehealth. Knowing how much is too much is very difficult. I recommend that people use someone locally that is well educated. Pick a starting point and work up from there. Resistance training is non-negotiable for bone and muscle health so find a strap, weight, body weight etc way to get it done.
@Dr Doug Lucas thank you so much for your kind reply. Yes it is difficult to know how much exercise. I have some 1kg weights so only light. Maybe try a few gentle movements with them. I've yet to find good support locally... Best wishes Dr Doug...
I was diagnosed with fibromyalgia years ago and suffered from very sever fatigue. It turned out to be EBV. Epstein bar virus. even though it was post infection my NP put me on meds for it. I'm 61 yo. I have more energy now than when I was 30. 90% of the population has the virus and do not know it. There are at least 60 mutations of the virus. Get the test.
You are very fortunate you only have osteopenia which is the word meaning, pre-osteoporosis. Osteoporosis starts at -2.5.
What are your thoughts on while body vibration plates?
Doing a video on them today! Short answer. They are a great adjunct if you have the resources or access.
If you currently are dealing with compression fractures (T10 T12 & L1) approx. how long should one wait to start resistance training? I was feeling better, did some yard & house work and back to a lot of muscle spasms.
Yikes! Sorry to hear that!
The duration to be able to load is variable and can take months. It will depend on your surgeon or providers interpretation of your imaging studies.
I bought a Pilates reformer. You lay on the table and can build muscle without pain. I went to rehab too early and the pain was too great. It took 10 months to be paid free, I was only 26. Wait till the fracture heals before you attempt impact exercise or you may be potentially relapse. I love my reformer, for injured ballerinas.
hey, im 22 year old with a severe vitamin deficiency of 11 for the last 2 months. i haven't been doing any regular exercises for the last 6 months. i have severe body aches specially in my back and legs. please advise as to what exercises i should do other than weight training
Hello,
This type of recommendation needs to come from someone with a thorough understanding of your unique situation. A trainer or PT that can work with you in person would be a good start.
What about if you already have back fractures, how do you determine how much is safe to lift?
Deborah,
Great question. This is very difficult to figure out and I recommend my patients seek counsel from a local PT or well trained trainer.
I'm female, 71 and I have osteoporosis. I have broken my collar bones 6 times all together and I have a plate and screws holding it together. Plus I have broken my wrist and bones in my feet. i have a Bow flex 2 weight machine that I work with in-between broken bones. My question is do you think I should continue to work out with weights or do you think it's too dangerous with my hardware in my body.
Hi Carol,
As a surgeon I counseled patients on hardware regularly. A plate and screws are only expensive jewelry that no one can see once the bone is healed. Be sure to ask your surgeon if your bones are healed enough to tolerate weight training. I would not restrict a patient with a healed bone and hardware to limit training due to the hardware.
I also started jump training more slowly. It can annoy your knees.
Impact is the toughest one for most people to add, regardless of age!
@@Dr_DougLucas yup! I find the star jumps easiest on my body in general. Then squat jumps.The drop or vertical jumps are not the easiest on your body!
How well does Tai Chi & Qi Gong on bone improvement ? Is it similar to pilates, etc
Hello,
I've seen discussions on this topic but not solid evidence. My take is that these forms of movement provide numerous benefits for the body, mind and soul and may improve balance thus reducing fall risk. Will they improve bone mineral density? Probably not significantly. Could be part of a comprehensive program for sure.
I do a combination of exercises. Strength training (3-4 days a week) advanced vinyasa yoga (daily) vibration plate (almost daily) & rebounding (almost daily). I've also tried to increase my protein but still struggle unfortunately. I am underweight (low BMI) so highly susceptible to fractures. I do a lot of balancing exercises to hopefully prevent falls. Could you offer a good meal plan to follow? Thanks!!
Hello,
Yes, we have dietitians on staff that provide this type of service. If you'd like to learn about our programs consider scheduling a consult with our team. www.optimalbonehealth.com/schedule
I've not been able to convince any of the women in my life that heavy strength training is the only answer to reversing osteoporosis. They all want to talk, take exercise classes, and yoga classes. Their osteo numbers are terrible and barely maintaining, but are unwilling to try strength training. It is quite frustrating. Doctors do not prescribe strength training for them.
haha, welcome to my world! Strength training is the key to longevity and great for muscle and bone health. Women often love classes and that’s great too but they are not a substitute for strength training! Something about a horse to water???
8p0
U hv to be careful the kind of yoga 🧘♂️
I am using a vibrating machine which I stand on at 66 hertz for 15 minutes while I lift weights + try & wear a weight jacket most days. What are your thoughts on these?
Checkout the video on my channel called "Weight Vests for Osteoporosis? Do They Really Build Bone?"
What do you think about walking with a weighted vest ?
Hello, there is some evidence to support increase bone density with use of a weighted vest versus walking without! Question is can you tolerate it and what your starting point it. You'll need to ask someone who can guide you. The literature supports the idea of a 10 - 15% of your body weight vest. Ask your team you can tolerate that!
What about folks with a hip replacement. What exercises are appropriate?
Hi Nancy,
This will vary dramatically from person to person, approach used in surgery and condition of prosthesis. You will have to ask your providers what's right for you.
In general hip replacements should not limit activities significantly.
I know that flexion and twisting of the spine in Pilates is to be avoided, what about lateral bending/side situps? Is that also potentially harmful? Thank you!
Hi there, I wouldn’t think so but I would verify this with a certified pilates instructor or trainer familiar with Osteoporosis.
Thank you Where csn I get tests for my bone quality
Hi Marcia,
This depends on where you live. Consider joining our masterclass for free where we discuss how to get this done. We are also finishing up a DIY course and creating a group coaching course in addition to our full service program to help people get on the right track with testing and treatment!
I recently had a CT Myelogram with contrast due to lumbar and spinal stenosis. Can the screens measure bone density if i took them to a qualified radiologist or Rheumatologist?
Hello,
They could if they were run in a way to do that but most are not. I believe that has to be the intent going in and a software program run to estimate the bone density and quality. I'm not a radiologist but that is my understanding.
What is your opinion on using a pilates reformer with rebounder?
Reformer work is awesome for muscle strength and core but even with a rebounder there is minimal gravity and no impact forces at play. It's probably great for muscles but probably not impacting bones significantly.
What qualification/ license of the trainer would you suggest me to hire who can measure how much I can lift? 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
Will you consider ballet training as High Intensity Resistance and Impact exercise?
HI Grace. Answered in another question.
Does wearing a weighted vest contribute to resistance training while jumping for instance or any other exercise?
I have a video on weighted vests! You can find it by searching "Dr Doug weight vest" in the CZcams search bar.
What about using resistance bands? Will they help?
For strength of muscles, yes. Bones, not as much. I’ve never seen a study specifically on it.
What kind of jumping? and how do you land safely? and do you wear shoes?
These answered would best be identified by trainer or therapist working with you personally!
do you have exercise videos that flow, not just a video that shows how to do an excise, but a class so to speak.
We offer a Pilates based program to our patients and DIY clients. I haven’t done a video of me showing people how to do exercise. I’m not sure I’m qualified :)
What can you tell us about taking Strontium supplements ?
Hi Laura,
Take a look at our strontium video! I posted this a few weeks ago.
I have osteoporosis in my lumbar spine, with multiple compression fractures in that area over the years. Would exercise that does not involve the lumbar spine help with my osteoporosis?
Hi there. We can't give specific advice but remember that osteoporosis is a global disease of the body and exercise is show to help. However, each area of the body needs stress in order to improve BMD.
I am on long term prednisone 5mg and losing bone mass despite taking risedronate for 13yrs. Is there any evidence from studies or case reports of exercise slowing or even reversing bone loss (with or without bone sparing drugs) for those on steroids? Thank you!
I’m sorry to hear that. It can be a very tough problem. There are some tools to use but first I will pull every level possible to slow down bone loss. This includes doing everything to push up bone building. They work together. If you haven’t seen our master class consider joining the next one so you can see the full picture.
Now I am having a problem with what vitamins and supplements
And does it make a difference taking vitamins at night or am?
And what amounts?
Could you help me!
I don’t want to take the drug because of side affects
Hi! Everyone in our program has a custom supplement plan based on bloodwork, health history and more. I would not be able to give recommendations on which supplements are right for you and your specific case without having further information. If you are interested in learning more about our program you can schedule a discovery call here --> www.optimalbonehealth.com/membership
Use a weight vest while walking or doing aerobics .
Thank you for sharing!
Hi I’m a bit confused as I thought it was z not t score which shows osteoporosis? Many thanks just trying to understand
Hi Polly,
Z-score compares a patient's bone density to that of their age matched peers. By definition the WHO uses T-score as the defining metric to define osteoporosis when it reaches a level of less than -2.5.
Where can I find a physician in my area that I can work with using the recommended exercises from the study you talk about in this video. I'm in Utah close to Provo. My general physician recommended walking etc. Not what I'm hearing from you and other doctors I believe are correct.
I am licensed in Utah and work virtually with people throughout the world. If you'd like to talk to one of our team members you can schedule here www.optimalbonehealth.com/schedule
I am a 69 y/o woman with osteoporosis and penia. Now I am dealing with spondylithesis.
I was seeing a chiro for the last 40 yrs but now I just got a rib fracture after an adjustment.
Just afraid to do anything.
I completely understand your concern, I highly recommend speaking with a bone health specialist if this is affecting your everyday.
My knees tend to feel acky and compromised with the exercise you mentioned. Whats an alternative?
Hi Patricia,
I recommend everyone find a local trainer who can help to identify good alternatives to work around limitations. There are options for everyone!
I have osteoporosis broke my arm and shoulder and osterpenia and osteoarthritis all over my body in my hands , knees , hips ,back I’m so scared to lift weight what size weights or exercise should I do to start with please
Hi Maxine,
That's the question isn't it? To answer it requires individual programming and meeting with someone knowledgeable in the space. We have created a process for this in our programs and I recommend you consider those or find someone locally!
What about using a trampoline/ rebounder. I’d read this was good for bone health/ osteoporosis, due to the impact.
Checkout the video on my channel called "Bounce your way to Bone Health"