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All work works. It is effective. Bone health is not a race, but rather about doing what you can do at the speed that is right for you❤ As you heal and build strength gradually you will be able to do more and more. Don't worry about doing anything that you are not ready to do yet. Let your body heal and work up to more and more gradually. If you were to walk for ten minutes in the morning and then do the same thing in the evening that is a huge start. Walking can be broken up into different times throughout the day. It can start off with one short session. This is truly about working from where you are right now today and gradually building strength over time. A ten minute walk can eventually stretch into a 12 minute walk, and then 15 minutes, and then 20 minutes... There is no rush. Go at the pace that is right for you❤

I would not wear a weighted vest right now. Wait until you are fully healed and then start with hand weights. Maybe there will be a point of working up to a weighted vest and maybe never and that is okay. Start with some light hand weights and resistance bands and work your way up from there❤

It was the right thing to stop. I am so sorry to hear about your experience. You need to find a different physical therapist who knows about osteoporosis. Ask your doctor for another P.T. and tell your doctor about what happened explaining that the physio had you folding forward after having a compression fracture- that should not have happened. Ask your doctor about insurance coverage for a different physical therapist. The exercises that you were doing are not appropriate for osteoporosis and especially after having a fracture. Do not arch forward with a rounded spine. That can actually cause a fracture. My heart aches for you with this experience. I am so sorry! Always listen to your body and don't ever let some "professional" get you to do something with your body that hurts or feels uncomfortable. You know your body best- listen to it and advocate for yourself even if you have to go back to your doctor repeatedly to get the right help❤

@sarahmapes_bonebuildersystem my gosh you are an angel. So good to listen to someone that believes me. Ok I have appt set with gp. He is a little layed back in dealing with my spine pain issued he is excellent with maternity older age people he keeps just saying it's part of aging when I inquire. I have 9 insured physio lessons left. My senses tell me I'm only 1 month out from multiple spontaneous compression frax. I plan to do gentle walking inside as it's a snow region building 500 steps a month to reach 5000 steps. Then in april revisit a physio. My last miltiple lumbar breaks took 6 months to recover from. Ps I have cancer it may affect it. Thank you so much for listening and responding. All the best.

This video isn't about showing how to do heel drops it is about how they can benefit bone health and also potentially who should not do them. It is intended to be educational. I have another video in the shorts section that shows how to do this exercise if you are interested in that.

I am glad you found this video helpful❤

@@StevieWonders2020 That’s wonderful news that you are doing these things!

@@liz2111 I am so happy to hear that you found this video helpful ❤️

Let me know how it goes and if you have questions or need an adaptation ❤

I am picturing you jumping with your grandkids! It sounds like a fun life❤ It is good to hear that you are doing a mixture of different athletic activates. Vibration is showing that it is helpful for bone health.

Here is a link to the calcium calculator: www.osteoporosis.foundation/educational-hub/topic/calcium-calculator

@@WendyYoung-b7g Algae based supplements are considered to have good bioavailability. Some of them are carefully sourced and are high quality. The amount to take is the same for a citrate supplement and an algae based supplement. Calcium and magnesium are both minerals and if taken at the same time they compete for absorption. I often suggest taking calcium earlier in the day and taking magnesium at bedtime. ❤️

@@WendyYoung-b7g One way to test out your calcium supplement for absorption is to place your supplement in a glass of vinegar and watch what it does for 30 minutes. If it dissolves well in the vinegar it will also likely absorb well in your stomach. I am so glad you are finding these videos helpful ❤️

@@francescostello6575 I am so glad to hear that the information I am sharing is helpful ❤️ I hope your April scan goes well. If you are comfortable I would love to hear how things are going for you at that point.

@@jill4667 The rebounder will soften the impact so you actually get less impact. The rebounder is a wonderful way to practice balance though ❤️ It is helpful to know what benefit is coming to your body from different exercises and the rebounder has so e different benefits that are still good ones ❤️

@@susanespinosa2591 Glad you enjoyed this video ❤️

@@cboy5oc I love the blackstrap molasses option. The tablespoon of molasses is a wonderful way to get an extra kick of calcium ❤️ Keep that going ❤️

@@Diki666 That is a really interesting take because vibration is scientifically showing that it is helpful for the spine and hips for improving bone density. When someone goes to an Osteostrong they are using vibration to improve their bone health. I find myself wondering if there is something else going on besides just osteoporosis that would leave a doctor concerned about it? Do you have spinal stenosis or scoliosis too? Having something like that would be a reason to avoid impact and possibly vibration. ❤️

@@semaaral2498 I am so happy to hear that you are finding these videos helpful ❤️

@@semaaral2498 I am so happy to hear that this information is helpful ❤️ It can be confusing and frustrating to hear all the different opinions about how we should eat and what we should do when what we need to do is individual and can be different from one person to the next. We need to eat foods that make is feel good, give us the nutrients we need, and that align with our food values ❤️

@@Harmony-u9t I am so happy to hear that this was timely and helpful for what you needed ❤️

@@semaaral2498 Listening to our bodies and knowing what is the right amount to stretch ourselves with exercise takes some practice. It is worth it to practice. Things can get better. ❤️

@@suzannesutton5636 I have a short that shows how to do heel drops if that is helpful. This video goes over the science of heel drops and what they do for bone health. I think many people find it more motivating to do particular exercises when they understand why they are doing them. This video came about from a discussion that I had recently with a client that left me thinking the education part would be helpful not just for my client but likely for many people. If you already know all about them then skip this video and look for one that is a how to- that should be the shortest version. I hope that helps❤️

@@Kaz-fb9lz I sure wouldn’t do them with arthritis in your feet! I am so sorry to head about your experience with them. There are certainly other exercises out there that have more impact and build strength more quickly. Part of this video is about recognizing that not all exercises are appropriate for everyone and that it is okay when exercises don’t work. The important part is finding the exercises that are a good fit for your body with the other medical conditions you have like arthritis in your feet. I am hoping you have someone who can give you a very good foot massage ❤️

@@2000konnie There is impact and benefit. It is small but still there and since you have to go down them I say embrace the benefits ❤️

@@roxym4797 Yes, stomping or standing on one foot are great options to do while watching videos. I like the way you are thinking about this❤️

@@lindafriedman4148 You are not alone in feeling that way❤️ This can get better ❤️ With careful planning you can get all the nutrients your body needs. I would explore apps that track nutrients to make sure you are getting everything you need. You don’t need to track all the time- try out a week or two seasonally and average what you are getting to make sure there aren’t any nutrient gaps. ❤️

@@jeanclarke9106 I am so glad to hear this information is helpful ❤️

Balance is really important for fracture prevention, but there are many different ways to practice it and it is possible to find the right way to practice balance for us in our individual situations. Liftmor is a bit on the extreme side of things for exercise for better bone health. One way to practice balance is to do heel drops❤

@@boonnumduffy2754 I will get on doing that! Thank you for the suggestion ❤️

I am glad you are feeling it through the screen❣ Everyone's situation is a bit different and we all need to be considered individually❤

Yes, vibration is showing in scientific studies that it is helpful for improving bone density. ❤

You have got this! Doing the right things consistently for you bones will make a positive difference towards reducing your fracture risk❤

I am so sorry to hear that your oste3oporosis is severe. I would probably start with using a resistance band to build strength rather than starting off with heel drops❤

I am so happy to hear that you found this video helpful❤

Absolutely! Glad you found this helpful ❤🥰

I am so glad you got the information you have been looking for ❤ Figuring out what to do about supplements for bone health can be really challenging. I am so happy to hear that you are finding the videos I am sharing helpful🥰

I am so sorry to hear about your mom. I would keep doing the weight training that you are doing and full squats. Can you jump? If you can jump that would be a wonderful high impact activity that would be really good for your hips. If jumping is out then heel drops are a nice addition to the exercises you are already doing- what you are doing sounds awesome! Keep that going❤

Thank you! Never thought about jumping. Will start with low intensity and progress from there.

@ Let me know how it goes ❤️

You are right that food can become a tricky thing with kidney stones. Has your doctor talked to you about avoiding high oxalate foods with kidney stones? If not you probably want to look at low oxalate diets❤

You are so right; I did mention that one and I didn't reference it... I used it to compare high impact heavy lifting to low impact exercises. The link for the Liftmor study is below ❤ pubmed.ncbi.nlm.nih.gov/28975661/

@@sarahmapes_bonebuildersystem Thank you so much. :D

It depends on how severe the curvature is- if the curvature is mild then heel drops in moderate amounts ( a couple of sets of 10) are probably still fine, but if you have severe kyphosis then the jarring that comes from heel drops could be too intense and that would not be a good thing. I hope this helps- I know that it is a nuanced answer...

I am glad you are feeling inspired ❣

I am glad to hear you found this information helpful❤

@@sarahmapes_bonebuildersystem I guess I shared this video with my husband, too, who came downstairs this morning and promptly demonstrated his wide-stance forward bend, with proper straight back. We’re learning, and are so grateful to have found you! 🍃♥️🍃

Dental care is important, so if you do decide to take medication find a dentist that will work with you. Prolia is the most difficult medication to get off of. If you are unsure about medication ask your doctor about a bisphosphonate that is easier to stop taking. I am sorry to hear about GERD and the proton pump inhibitors. That definitely leads to bone loss, but sometimes with health we have to pick which thing is more pressing. I have some practices on here that might be a good place for you to start building strength. They are done sitting in a chair and use resistance bands. They are also likely to work with stenosis. I will share the two practices below. ♥ th-cam.com/video/WwuR_-eUVgI/w-d-xo.htmlsi=8QHMHcWGmikNx_T8 th-cam.com/video/8BJEhoWh_iE/w-d-xo.htmlsi=T6o30QT7dkUBF4Iz

I wouldn't do something that creates a headache. Vibration is helpful for bones and while we don't know the frequency of the message gun, it is likely still helping❤

​@@sarahmapes_bonebuildersystem Thanks! I used a slow-mo video to determine the lowest frequency and it's about 30 per second which I've heard some people claim to be the ideal frequency vibrations for bone health.

@@dove72 I think you are right in the ideal window of what is considered good for improving bone health. Trying to get in sessions 3 to 5 times per week for between 10 and 20 minutes is a good thing to go with this frequency. Mixing this up with some other exercises will give you a great mix for better bone health❤

If heel drops cause bladder problems they are not the right exercise for you. I would try out other impact exercises like potentially walking up and down stairs.