Best Exercises for Osteoporosis!! What Will Reverse Bone Loss
ฝัง
- เผยแพร่เมื่อ 27 ก.ย. 2024
- 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
========================
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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#osteoporosis
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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
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!
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.
No reason to stop yoga. Just add heavy weight training.
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.
Just starting in couple days. I’m so concerned about their once a week program. Please let us know what your scan shows.
@@ellenritt7667 don't be afraid. So many people at my facility have posted their DEXA scan results. People I see regularly or I see their photos on the photo wall and I see them moving up the wall as they add sessions.
I'm 74 years old and l joined Osteostrong in April of 2022 right after I got my 3rd DEXA scan and was once again diagnosed with osteoporosis. On February 21st, 2024 after ALMOST 2 years of doing regular weekly sessions at Osteostrong Boulder, I went for my 4th Dexa scan. I was DELIGHTED to see that my SPINE showed an INCREASE in bone density of 7.2% and my LEFT TOTAL HIP AREA improved by 4.4%! My Right Hip showed the notation NSC which means No Significant Change and that is also considered a positive result! this is what my doctor told me:
“Your follow up bone density test shows Osteoporosis which has improved from previous results. I recommend the following: remain off medication and continue the Osteostrong program. Keep up the good work!
===========================================
"As for the Boulder Osteostrong Facility:
I think we hit the jackpot. The coaches here are top notch. They're personable, approachable, knowledgeable and they always make me feel that they're invested in my success. I think all of us who belong to Osteostrong Boulder are blessed to have a well run, well maintained facility, staffed with knowledgeable and trained coaches who are there for us, cheer us on and celebrate our successes."
==============================
So Ellen, I don't know anything about YOUR facility. They're all franchises and run by the franchise owner. So I believe a lot of the success of the patron depends on the way the facility is run.
Once a week is enough as I can testify to! I've missed a few of those and sometimes I make them up and sometimes I don't. They say that even a few weeks shouldn't reverse any increases. Also if you go on vacation you can see if the area you're going to has a facility and most of them let you do your session there if they have a reciprocal agreement with your facility. You have to call them and give them your member number and they'll confirm that you're a current member and make an appointment for you.
SO GOOD LUCK! It's not ALL OSTEOSTRONG - it's also lifestyle, diet, supplements, etc. Listen to Dr. Doug Lucas' videos. He's always learning more about this disease that has hurt many of us and we're lucky to be alive in a time when there are non medicated treatments that work!
Let me know when you get your first scan...try to wait at least a year to give yourself a better chance at a good result.
Marie
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!
Thank you I needed this end of last year when i was 23 i got diagnosed with osteoporosis i’m now 24 and was in the gym but got to not lift heavy etc it’s nice to know i can get back into the gym
Yes! Thank you for sharing
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
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!
So happy to find your channel. Thank you for doing this.
You are so welcome!
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!
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 TH-cam channel so stay tuned for that!
Found this channel through Dr Baker podcast - SO GLAD I DID. You rock Dr Lucas!
Thank you for watching!!
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.
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)
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
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!
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.
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!
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!!!
Hi my Mom spine is becoming thin she is 77 but very fit, please advice what excersixe for her to do and what supplements to take. THANK YOU THANK YOU THANK YOU
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. 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. You can find more information here --> www.optimalhumanhealth.com/hsn
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!
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.
Love your information medically based. Thank you!
Thank you so much!
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.
Fantastic video! Thank you.
Glad you liked it!
Thanks!
Thank you for watching! I greatly appreciate your support!
Fantastic video ❤Thanks so much 😊what range should the minimum weight for deadlift should be for reversing osteoporosis please???
Thank you for sharing! Glad you enjoyed this
Use a weight vest while walking or doing aerobics .
Thank you for sharing!
Love your content! I have knee arthritis and squats are very uncomfortable for me. Any other suggestions for those who are unable to squat comfortably?
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
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
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.
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.
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.
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!
Thanks!
Your Welcome!
Look at Belinda Beck in Australia.. Sadly, we have nothing like it in America.
Thanks for sharing.
Thank you……awsome
Thank you.
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 th-cam.com/video/QcUYmdcfyaw/w-d-xo.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.
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!
It's one study, and I'd like to know who sponsored it. A lot of these studies are sponsored by the fitness industry, making the results more than a bit dubious. As a person in my 60's, I'm struggling with basic physical activities at times, so deadlifting heavy weights for 30 minutes seems absurd. Interesting that the people modeling these exercises in the video are mostly very young.. How many people participated? What controls were in place? What were the ages and general health of the participants? Those details are pertinent.
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
Excellent! Thank you.
Welcome!
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
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
Thanks
Thank you!
I can’t understand why they didn’t get compression fractures in the spine.
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
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!
What if you have sensitive knees, too??
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
Do you think resistance bands work as well as weights?
Possibly! Bands are great and can be used to add significant resistance to movement. It's tough to objectify the resistance because of multiple variables. Some systems have tried to limit this like the X3 band system. They can certainly be more cost effective too. I have an X3 bar and band system that I travel with but use traditional dumbbells/bar at home.
@@Dr_DougLucasThank you for this comment. I have resistance bands and will start putting heavier amounts on the bands using less reps.
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.
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 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!
I once heard a bone doctor say the best exercise for bone health was to jump as high as you can once a day and your body will make new bone for six hours after that… What are your thoughts??
Impact training. Different versions have been studied but yes. Jumping and landing hard is impact. I believe it takes more than once a day though!
@@Dr_DougLucas thanks for the reply! I do lots of jumping around 😄
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 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.
I have osteoporosis my femur bone just broke did not fall a trip. I’m so frightened of doing exercise my leg still hurts. Shall I do weights thank you very much
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. 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. You can find more information here --> www.drdouglucas.com/healthspan
I am 67 asian female and worry abt knees when I do leg press. There is a strange crackling sound!
Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
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 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.
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.
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"
Is jumping or skipping rope good?
Hi Alexa,
I'm working on a video on this topic but in short the literature appears to support "impact" training in the form of skipping rope and jumping. The key is to not get injured and do these things in your scope of safety.
Is rebounding ok for osteopenia?
Depends on equipment, balance and more. I haven't found great research on it benefiting improved BMD or fracture risk.
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
th-cam.com/video/LCEeByt4YiQ/w-d-xo.html
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
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.
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
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.
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 :)
I have. Osteoporosis and Parathyroid I am unable to take Calcium. what should I do Thank you.
Can be tricky but a comprehensive approach that deals with the underlying issue is a good starting point.
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
Where is the description of the master class.
In the description of the video there is a link to the masterclass. Follow that link to register for free.
What about rebounder training?
Hi! Checkout the video on my channel called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
How about rebounding??
Checkout the video on my channel called "Bounce Your Way to Bone Health"
I'm a new subscriber; age 71, female, diagnosed with osteoporosis 2 years ago. I have some lumbar compression fractures. I am a rower. I row on water in nice weather, and I erg indoors during winter. How does rowing rate as an exercise good or bad for osteoporosis?
Good question! I’ve not seen this population studied independently but if we consider the motion of rowing I would be somewhere around cycling but with more load to the spine. I have an indoor rower but probably terrible technique! It’s great cardio and outdoor exposure! Probably isn’t helping to build bone but has many other benefits.
@@Dr_DougLucas
Thank you for your support!@@CCRAVikingsSurvivorRowing
I’m only 33 and was just diagnosed with osteoporosis. Trying to figure out what to do because I’m experiencing disability discrimination and can’t get medical care
Sorry to hear that. Consider our resources a good starting point. So much of this can be done on your own!
What about using a vibrational machine?
I have a video on that! Search "Dr Doug vibration" in the TH-cam search bar to find it.
Any studies linking rucking to building bone?
Checkout this video on my channel, "Weight Vests for Osteoporosis? Do They Really Build Bone?"
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
I am just 33 nd I m diagnosed with osteopenia,i have severe upper bck nd left knee pain ,I don't know what shud i do to reverse osteopenia
Hi! Checkout our next free Bone Foundations Masterclass, this could be beneficial to you. You can find details here --> www.optimalbonehealth.com/build-bone
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
Any thoughts on the vibration plates?
Hello,
Great question! We have a video coming on this shortly, but the short answer is yes, whole body vibration can be beneficial for bone health and evidence supports the use of this modality to increase osteoblast function, as well as improve bone mineral density overall.
@@Dr_DougLucas thank you so much for the reply. I’m so grateful for it. I’m hoping that perhaps I can find an option that won’t be quite as expensive as the one that I have seen out there. And I have been doing high intensity, interval, training with weights, but nothing as heavy as in the study you cited. I am definitely willing to add it in but from a practical perspective, it would be wonderful to have some thing else that I could do that would be of help …while I have you, do you have any opinions about bone broth or collagen?
@@SuperDflower I love bone broth!!! It is probably helpful for bone health for several reasons but I would look at it from a Healthspan perspective and not as a powerful tool for bone health. Collagen similarly may have benefits but I’ve never seen a study showing it as an effective independent tool for bone health improvement.
@@SuperDflower You can sign up for our free masterclass too where you can ask live questions!
14:38
What about chalistenics and body weight?
Both have value! But probably not going to build bone by themselves.
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.
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 TH-cam search bar.
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.
I am so confused. I am a 60 year old with lumbar osteoporosis and osteopenia everywhere else. I have 2 compression fractures in my thoracic spine and I have spondylolithesis so I am told to not lift much weight. At the same time, I want to do the weight bearing for my spine. No one seems to have an answer for me. I do not know what is safe. My PT is not given me much in terms of weight bearing stuff and my DEXA score got worse. I do not want to take the awful medications. I am going to do Echolight this week to see about my bone quality
Hi, thank you for sharing this. I think you would greatly benefit from attending our next free masterclass session. You can find a link in the video description. Checkout our website as well, optimalbonehealth.com. A comprehensive plan and some functional advice may go a long way for you.
Yes don’t take the prolia injections from my experience. I did not have osteoporosis in my late 60s but 8 years ago got a small foot fracture on my foot so I trusted the doctor when he said that it would help. Now I find if you stop it you can end up with multiple fractures and breaks so worse than before.
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.
Will you consider ballet training as High Intensity Resistance and Impact exercise?
HI Grace. Answered in another question.
What about playing golf? Do you recommend with osteoporosis patients?
Hi,
It very much depends on your unique starting point with bone and muscle health. The twisting required of a golf swing could cause injury in some people so like all exercise and movement should be evaluated by the team at your disposal.
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.
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
so then does this mean that the bone builders class which is light weights (like the control group) is a waste of time?
Not necessarily a waste of time but they aren't going to build bone. They can help with many other factors of health though. Balance, core muscles, etc.
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
What would you recommend for Myeloma patient with osteoporosis
Hi Jillian,
Tough question. This one has to go through the oncologist/hematologist.
Is loaded isometric exercises worth while
Depends on who you ask. There is likely benefit for HealthSpan but will it stimulate bone growth? Maybe.
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.
Is punching a boxing bag, good for building bone?
Provides impact for sure but I’ve not seen this studied! I would be worried about injury to the metacarpals in the hand though.
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 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.