Thank you beloved Sarah. This is kind and do able with help from GOD. Going to the hymn to work out is not feasible now. But this is and I also appreciate the video you did about avoiding compression fractures with wise movements. ❤😊
Bone health is not all about going to the gym and lifting heavy. I am so glad this is doable❤ Finding something that is doable and moving safely will make a big difference🥰
Thank you for this new o e, I really like it and gives me a good workout. Thank you so much for trying to help all of us that osteoarthritis has claimed. I am continuing everyday that I can.. really good..❤️
I am glad you like this one! I am still going to get to the follow up for the other video, but there are some really good exercises in this one and I am glad to hear that you are liking it❤
I also have been reading about heavy lifting and squats but since I have compression fractures, wouldn’t that be a no no! Thank you again for all your help, means a lot❤
@ This is a nuanced answer. Lifting heavy is really different for everyone. One person’s heavy might be 3 to 5 pounds while another person’s heavy might be 75 pounds. Lifting heavy is safe to do with having had a compression fracture that is properly healed but the challenge is finding what your personal heavy weight is. If you want to lift heavy start light and work with that until it becomes easy and you feel comfortable with what you are doing. Gradually increase the weight and never lift more than you can with good form. Don’t ever let a personal trainer talk you into more weight than you feel comfortable with. If you don’t feel comfortable lifting heavy then don’t. Listen to your body. Your own body can provide weight bearing exercise without lifting weights ❤️ The important part is figuring out what feels right in your body.
@sarahmapes_bonebuildersystem I have osteoporosis on the spine & reflux and burning mouth, so i decided to do exercise & take supplements & good diets instead of the prescribed drugs. I use 2 kg weights. Would it be ok for me ? I'm 69 years old. Thank you 😊 💓
I have osteoporosis o 9:12 n my spine L1 T score -3.4@, L2 minus 3.2, L3 minus 2.7, L4 minus 2.9. So L1 - L4 minus 3.0, suffer from reflux and burning mouth. I take supplements and a good diet and exercise instead of taking drugs prescribed by the doctor. I'm 68 years old. I use 2 kgs dumbell is it ok? Do I make the right action or what other things I should do?. Thanks a lot, Sarah
@@lilyrobinson1517 Any weight that you are comfortable using is a good thing. Using the 2 kg dumbbells that you have is great! Try and use them a couple of days a week. When that gets easier you could add more repetitions or you could move up to heavier weights. The goal with exercises is to change up what you are doing in a way that keeps things fresh for your muscles so that your muscles mass continues to grow and get bigger. Dealing with reflux, you likely want to avoid exercises where you lay on your back. You might experiment with planking against your kitchen counter and see how that goes. It will help to strengthen your core muscles which provide support for your spine❤
CAN THESE EXERCISES REALLY HELP MY BONES I KEEP HEARING ON INTERNET THAT ONLY LIFTING HEAVY WEIGHTS CAN HAVE AN IMPACT 0N THE BONES. WHAT DO THINK ABOUT THAT THANK YOU FOR ALL YOUR GREAT VIDEOS
Yes, these exercises will help. There are different levels of help. I will explain- Lifting heavy is the fastest way to improve bone density and reverse osteoporosis. Many people can't lift heavy, but that doesn't mean that all is lost- instead it means that some of us may take longer to see results from doing other forms of exercise. There is also quite a bit of scientific research out there that shows how beneficial it is to lift weights; any weights when it comes to bone health. If you are lifting lighter than more repetitions are a good thing. There is also benefit to doing exercises that help reduce fracture risk even if they do not directly work towards building bone. Balance exercises are incredibly important for bone health, but they don't directly build bone. Better balance means that a person is less likely to have a fall and potential fracture. There are also exercises that strengthen postural muscles. Strengthening postural muscles also helps reduce the risk of having compression fractures which is really important. Over time all strengthening exercises will help to build bone but it will be much slower than going to the gym and lifting heavy. If going to the gym and lifting heavy works in your body then that is a wonderful thing, but if it doesn't there is still great value in working to gradually build strength over time and to reduce fracture risk. This is not an all or nothing scenario. It is rather a do everything that works in your body scenario and things will gradually get better over time. ❤
Yes, weights will help improve your grip strength which will strengthen the muscles and bones running through your wrists. It will be incredibly helpful. Start with small weights that feel appropriate to you and then gradually increase the amount of weight that you use when what you are currently lifting becomes easy. I hope that helps❤
Thank you beloved Sarah. This is kind and do able with help from GOD. Going to the hymn to work out is not feasible now. But this is and I also appreciate the video you did about avoiding compression fractures with wise movements.
❤😊
Ing to the gym
Bone health is not all about going to the gym and lifting heavy. I am so glad this is doable❤ Finding something that is doable and moving safely will make a big difference🥰
I will recommend these exercises to my mom❤that's a great video for seniors thanks, hava a good weekend❤❤❤
I am so happy to hear that ❤ Please let me know if your mom has any questions or if she needs help in any way❤
Thank you for this work-out! I really enjoyed it.
I am so glad to hear that you enjoyed this workout❤
Thank you for this new o e, I really like it and gives me a good workout.
Thank you so much for trying to help all of us that osteoarthritis has claimed. I am continuing everyday that I can.. really good..❤️
I am glad you like this one! I am still going to get to the follow up for the other video, but there are some really good exercises in this one and I am glad to hear that you are liking it❤
I also have been reading about heavy lifting and squats but since I have compression fractures, wouldn’t that be a no no!
Thank you again for all your help, means a lot❤
@ This is a nuanced answer. Lifting heavy is really different for everyone. One person’s heavy might be 3 to 5 pounds while another person’s heavy might be 75 pounds. Lifting heavy is safe to do with having had a compression fracture that is properly healed but the challenge is finding what your personal heavy weight is. If you want to lift heavy start light and work with that until it becomes easy and you feel comfortable with what you are doing. Gradually increase the weight and never lift more than you can with good form. Don’t ever let a personal trainer talk you into more weight than you feel comfortable with. If you don’t feel comfortable lifting heavy then don’t. Listen to your body. Your own body can provide weight bearing exercise without lifting weights ❤️ The important part is figuring out what feels right in your body.
Lovely Sarah, thank you very much for all your useful videos. You are an angel ❤
How often do you have to do this exercise?
Thanks a lot xx
Doing a practice with weights is important to do 2-3 times per week. Let me know if you have questions about these exercises as you get going on it ❤
@sarahmapes_bonebuildersystem I have osteoporosis on the spine & reflux and burning mouth, so i decided to do exercise & take supplements & good diets instead of the prescribed drugs.
I use 2 kg weights. Would it be ok for me ?
I'm 69 years old. Thank you 😊 💓
I have osteoporosis o 9:12 n my spine L1 T score -3.4@, L2 minus 3.2, L3 minus 2.7, L4 minus 2.9. So L1 - L4 minus 3.0, suffer from reflux and burning mouth. I take supplements and a good diet and exercise instead of taking drugs prescribed by the doctor. I'm 68 years old. I use 2 kgs dumbell is it ok?
Do I make the right action or what other things I should do?.
Thanks a lot, Sarah
@@lilyrobinson1517 Any weight that you are comfortable using is a good thing. Using the 2 kg dumbbells that you have is great! Try and use them a couple of days a week. When that gets easier you could add more repetitions or you could move up to heavier weights. The goal with exercises is to change up what you are doing in a way that keeps things fresh for your muscles so that your muscles mass continues to grow and get bigger. Dealing with reflux, you likely want to avoid exercises where you lay on your back. You might experiment with planking against your kitchen counter and see how that goes. It will help to strengthen your core muscles which provide support for your spine❤
@sarahmapes_bonebuildersystem you are indeed my 😇
Thank you a million for your suggestions. It means a lot to me. MGBU 🙏
Great work, Sarah! Thanks a zillion. Really helpful exercises. I'll add them to the others you have kindly shared with us in a previous video.
I am so glad to hear these exercises are helpful 🥰 That is awesome!
Thank you . Very helpful 😊
I am so glad that this is a helpful practice❤
That’s a great workout… Thanks 👋👩🦳🇦🇺❤
That makes me feel so happy to hear! I am glad it is a great workout❤
Sarah, how many rounds I should do this exercise each time? Thanks a lot ❤
I would work on repeating these exercises 5 to 10 times each time you do these exercises ❤
I appreciate you❤😂
@@GültenKurtulmuş-m2q Thank you 🙏 I want to help❤️
CAN THESE EXERCISES REALLY HELP MY BONES I KEEP HEARING ON INTERNET THAT ONLY LIFTING HEAVY WEIGHTS CAN HAVE AN IMPACT 0N THE BONES. WHAT DO THINK ABOUT THAT THANK YOU FOR ALL YOUR GREAT VIDEOS
Yes, these exercises will help. There are different levels of help. I will explain- Lifting heavy is the fastest way to improve bone density and reverse osteoporosis. Many people can't lift heavy, but that doesn't mean that all is lost- instead it means that some of us may take longer to see results from doing other forms of exercise. There is also quite a bit of scientific research out there that shows how beneficial it is to lift weights; any weights when it comes to bone health. If you are lifting lighter than more repetitions are a good thing. There is also benefit to doing exercises that help reduce fracture risk even if they do not directly work towards building bone. Balance exercises are incredibly important for bone health, but they don't directly build bone. Better balance means that a person is less likely to have a fall and potential fracture. There are also exercises that strengthen postural muscles. Strengthening postural muscles also helps reduce the risk of having compression fractures which is really important. Over time all strengthening exercises will help to build bone but it will be much slower than going to the gym and lifting heavy. If going to the gym and lifting heavy works in your body then that is a wonderful thing, but if it doesn't there is still great value in working to gradually build strength over time and to reduce fracture risk. This is not an all or nothing scenario. It is rather a do everything that works in your body scenario and things will gradually get better over time. ❤
Agreed 100%! Thank you, Sarah! ❤
@@gracehsiung6298 Anytime❤
Dear Sarah, how many rounds should we do this exercise ?
3 times a week?
3 times a week would be a nice amount to do these exercises ❤
Can I do hand weights if I have a-4 T score in my forearms?
Yes, weights will help improve your grip strength which will strengthen the muscles and bones running through your wrists. It will be incredibly helpful. Start with small weights that feel appropriate to you and then gradually increase the amount of weight that you use when what you are currently lifting becomes easy. I hope that helps❤