Best Exercises for Osteoporosis (Build Stronger Bones)
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals some exercises to help improve bone density for people with osteoporosis!
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
2:30 Slow sit-to-stand
4:30 Goblet squat
5:30 Split squat
8:40 Single leg stand
11:40 Step ups
13:25 Walking
Thank you! 😊
Thank you!
Thank you
Thank you
What are goblet and split squats please
Thank you I've been back on my feet after a broken ankle a year ago, balance is an issue for me what with having limited mobility in my ankle I'm going to give these exercises a try. I will share my progress in 6 weeks. 6weeks is just the amount of time I choose.😊 thank you.
Hello Will. Been following your channel for some months now. Am so grateful to you for doing these videos. Your easy-to-follow exercises and cool tips are definitely helping to keep my 62-year old self in top form 😊 ♥️ More power to you! Take good care always.
Thank you, Mr. Harlow, for this invaluable information on how to strengthen your bones. As always, you are clear and well paced.
I watch YouTUbe channels when I exercise. I am being entertained/educated and getting healthier all at once. Makes the process much less boring!
Thank you so much. I have osteoporosis on my lumbar spine. I have been walking. I will definitely add these five steps to improve balance and strengthen my muscles and bones. I wish all physiotherapist explained everything so simply.❤
I hope my video can offer some support - I'm glad I have the platform to be able to offer fleshed out demonstrations and explanations without the limit of time!
So helpful Will. So well explained and completely doable. Thanks.
That's great to hear! I'm glad my advice is practical, that's the main thing!
Definitely doable and to-the-point! Thank you!
Thank you so much for sharing your knowledge
Yes dear your video on osteoporosis is very good as I have it. My bone density is not very good. I will try to do the exercises. Thanks dear God Bless you 🙏
Wishing you all the very best and I hope you find the exercises helpful :)
Thank you. It's very helpful!
You are providing a real service here. Thank you.
Always happy to help!
Clear, detailed exercises with viewing of proper movements.
Very helpful. Good that you emphasize that exercise can help strengthen bone
Excellent!!
Thanks Will! The exercises you recommend are very doable and helpful. I have incorporated many into my regular routine - I have a chart now!
Great idea! That will make it even easier to implement - anything that increases practicality will help in the long run!
May I ask what your chart looks like? I need to make one for convenience.
Thank you once again for your precious advice.
Always welcome!
Great Video. Will be getting the book!
Great video Will, these exercises are also very helpful for me with peripheral neuropathy on the bottom of my feet. Always appreciate your support and reinforcement of good health practices ❤
I'm so pleased that my video can be of help and can offer some support - thank you for watching my videos and I wish you all the best :)
Thank you for sharing you are a hero.
Thank you very helpful. I will work on the 5 exercises.
Thank you so much .
Thank you, Will! Still trying to get my balance back after sepsis, meningitis. Ive had a total hip and went into meningitis soon after, so not a lot of time to recover balance from either. I am knocking on the door of 80 and i do have osteoporosis. I will save this video and start working! My neurologist just told me last week to have at least 4,000 steps a day.
Thank for important information!
... :)... Ur an inspiration dianneparks9475 ... I've become more active/mobile & enjoy better balance since doing some of the suggested exercises here, on Will's channel - doing nothing that causes pain - but determination n motivation wins the day. Best wishes x
I'm so sorry to hear about what you went through, that must have been a very difficult period - I hope the exercises can offer benefit!
Thanks! Appreciate these very much.
Great to hear I can help!
This was excellent. Thank you Will!
Thank you so much!
Excellent for osteoperosis
🎯 Key Takeaways for quick navigation:
00:00 🦴 *Osteoporosis is a condition characterized by a loss of bone density, making bones thinner and more susceptible to fractures, especially common in individuals over 60, particularly women.*
02:29 💪 *Slow sit to stand exercises are beneficial for strengthening important lower limb muscles like quads and glutes, crucial for daily movements and bone health. Adding weights can further stimulate bone growth but should be done safely under supervision.*
05:26 🏋️♀️ *Split squats in weightbearing positions are effective for strengthening muscles and bones, helping improve bone density especially when progressed from basic to more challenging variations with added weights.*
08:37 ⚖️ *Single leg stands improve balance, crucial for preventing falls and subsequent fractures in individuals with osteoporosis, with progressions ranging from single leg stands to tandem stands to closed stance stands.*
11:37 🚶 *Walking is a fundamental weightbearing exercise that promotes stronger bone mineral density, with a recommended goal of over 5,000 steps per day, gradually increasing to improve stamina and bone health.*
Made with HARPA AI
Thank you!
You're welcome!
Hello from Athens Greece.
Excellent exercises and very easy and comfortable.
Thanks a lot.
I have been watching a lot of your videos.
This one I have found super fantastic.
Thank you so much for your lovely feedback, I'm so pleased you enjoyed the video - sending best wishes to Athens!
Thank you. This was very useful for me at this time.
That's great to hear, I'm so pleased I can offer some support!
Brilliant - simple and effective thank you!
Happy to be of help!
Awesome!
I love that your exercises don't need specialty equipment, and also include variation levels. It would be great if you could come up with an alternative to the goblet variation of stand/sits, for women who are unable to hold a weight in front of them.
I like to keep my exercises as practical and accessible as possible! I will bear in mind your comment too to offer some alternatives that can make weight bearing easier!
hello from🇮🇪!
I have just been diagnosed with oestoporosis after a compressed fracture and your exercises are gr8 and I will follow regularly. Thankyou
I'm pleased my exercises have been helpful - wishing you all the best :)
Thanks Will. Super helpful.
Always happy to help!
Awesome informative video Thank you Will
You're very welcome!
Thanks Will
You're very welcome :)
Thanks for a very clear and concise video. I'm a new subscriber.
Thank you for subscribing I'm pleased you enjoyed the video!
Merci pour votre aide ❤❤de France
V informative. Thank you.
You're very welcome!
Tqvm for yr xplaination. Very goox n useful
Happy to help!
Tks great help
Happy to help!
Thank you so much,for beautiful explanation that will be very helpful for me.❤❤❤
Very happy to help I hope it proves beneficial for you :)
You’re such a great help. I’ve been doing squats…and think it’s about time I started adding the goblet!
Wishing you all the best - keep up the great work :)
Thank you so much for your support
You're more than welcome!
These look very helpful
I hope they can be of use!
Will follow your advice.Thanks.👍👍💪🏻💪🏻
Wishing you all the best!
Thank you ! I am trying the excercises .I have osteoporosis.
Thank you for your work and videos . Could you please make a video with specific exercises for over 50s with osteoporosis in the spine ? Thanks again
Thank you for your comment! I'll add your suggestion to my list of future video ideas! Wishing you all the best :)
Thanks for your response, I look forward to watching the forthcoming videos and I'm sure when the time for the osteoporosis one comes, it will be amazing and very comprehensive as the others you always do. Keep up the awesome work! @@HT-Physio
Yes, please! I second this. I have osteoporosis in my spine, and it’s a tricky area to target.
I too need exercises for osteoarthritis in the spine
²⁴ Pleasant words are as an honeycomb, sweet to the soul, and *health to the bones.*
*-Proverbs 16:24*
²² A merry heart doeth good like a medicine: *but a broken spirit drieth the bones.*
*-Proverbs 17:22*
³⁰ The light of the eyes rejoiceth the heart: *and a good report maketh the bones fat.*
*-Proverbs 15:30*
⁵ Trust in the Lord with all thine heart; and lean not unto thine own understanding.
⁶ In all thy ways acknowledge him, and he shall direct thy paths.
⁷ Be not wise in thine own eyes: fear the Lord, and depart from evil.
⁸ It shall be health to thy navel, and *marrow to thy bones.*
*-Proverbs 3:5-8*
This guy rocks. Greatttt
Thank you so much!
Really enjoying the book too!
I'm so pleased you're enjoying it - thank you for the support! Wishing you all the best :)
Thank you so much this will surely be very helpful to me. I have oestoporasis. Susan from Kenya❤
Hi Will don't have osteoporosis, minus 1.2, so osteopenia but because of hip fracture was told to take Prolia and was read the riot act of statistical deaths due to all cause mortality due to this event. I know consult your doctor but this is rubbish according to me and the research I did. I do take the following supplements plus weight bearing exercise essential as I can safely follow: Vit D3, some calcium; vit K M7 essential. When admitted to surgery because I live in a cold country (Canada) the medical remarks not read by my doctor included: Vit D deficient, perhaps injection indicated. I wish more patients were able to read directly these reports. Meanwhile, you keep me going every day I did see a specialist and I (plus my dog) much better as I recently attested.
Are those exerces fitted if you have hip replacement.? What are the best exercise if you have hip replacement ? Thank you.
Excellent. Thank you.
You're very welcome
Nice
Thank you so much You are fantastic I am -5 so I am trying so hard to improve my bones . You help me so much .
Very happy to help! I'm so pleased my video was useful
Thank you very much for this video. Are wall push-ups good for osteoporosis as well?
Awesome. QUESTION: DO YOU HAVE SOME BACK EXERCISE RECOMMENDTIONS? PERHAPS A WALL PUSH-UP?
Hi there - I have the following videos with exercises for the back which may be of interest! th-cam.com/video/tDTIF2_wA7s/w-d-xo.html th-cam.com/video/LXQK6luMPBk/w-d-xo.html
Thank you for educating us on this. Apart from the exercises, are there supplements to build bone mass?
Thanks for the exercises. I do most of them easily as I exercise every morning, I'll add these to my morning routine of exercises. Afternoons I walk between 5 to 12 kms at least 5 days a week. Now waiting to get a bone scan, hope to see an improvement as my last one was very bad 😞
My balance is really good. People can't believe how I have saved myself from some nasty falls, so balance is very important! Thank you once again great to have some expert advice with good exercises😊
Very happy to help! I hope your appointment regarding you bone scan goes well. It sounds like you're doing amazing work to protect your health and wellbeing so keep up the great efforts :)
When you are young and fit 7 and 4kg is not a lot. When you’re a post menopausal female with OA those are huge weights!
Hi Wil
Really enjoying and benefiting from your videos. This one in particular I hope will assist building better bone strength as its a big issue for me.
Just one request is, is it possible for a video for hydro pool exercises? I receive a benefit from doing exercises in the pool and would love to vary the exercises for best results.
Another query is I live across the road from the beach but I'm advised not to walk on sand as it's too unstable for my injuries (knee miniscus)
What is your advice?
Love your work
All the best from from Cheryl
Victoria Australia 🇦🇺
Very nice video as usual
God bless you dear Will
Can you suggest some exercises for buffalo hump,iam 75 and 87 kg
Thanks, for a good video ! Simple & clear instructions.
Was diagnosed with Osteoporosis while being treated for a spinal (annular) tear, by an Orthopaedist, which includes a daily, floor exercise routine, under the guidance of a Physiotherapist.
Would it be advisable to add the Osteoporosis routine ? Or maybe during another time slot ?
Already advised a
Would a weighted vest work as well as holding a weight? I really appreciate your videos, Will.
I love that these are simple but effective measures that are doable. Can you tell me how long it will take to show improved results on a bone density test? Thanks for this!
Much depends on your starting point. Medicare allows Dexa scans every two years. Bone forms slowly,but 2 years is a long time to wait for feedback. I’m considering having a Dexa this year and pay for it myself because I’d like to know if my program is successful in holding my numbers steady, or better yet, I’d like to see some improvement.
@@deepost2604 yes, same here.
After the excersise your body more sore....wat does that mean
Do you have actual videos of you doing the exercises? I would really like that for motivation
Recently diagnosed with osteoporosis at age 77. I am using a Pilates recumbent machine at home daily. Also walk daily as weather permits. How would the effectiveness of that compare to this set of exercises you demonstrated here? Thank you for providing direction to this age group!! :)
Thank you for all your information. It’s been a hard road for me. I’m a truck driver in the United States for eight weeks. I’ve been dealing with bulging disc and sciatica pain down my left leg and tingling numbness in my left foot toes. I’ve gotten rid of my bed because it’s very very fluffy. It’s a hybrid 4 purple mattress and it’s way too soft for what I’m going through and it’s making it worse with your information. I’m hoping that changing my bed will help. Thank you for the great information. Also, if you can get your book on audible,, I’ll get it.
I had sciatica and herniated disc. My job was 8/10 driving . In pain for years. Taking painkillers . Started to do light weights despite being told to avoid certain positions and exercises . Also did hanging from a bar with straps to start . Toes on floor . I now lift weights ( nothing heavy ) but I can do most things I could at 55 that I could at 30 . Apart from natural aging aches and pains I only have slight numbness on my side of the right thigh . Toes and ass pain free , back pain free ( apart from natural aches . ) took 6 years to get to this
I'm sorry to hear you've been having a difficult time, the pain must be making the driving incredibly difficult - I have the following videos on sleep and choosing a mattress too, just in case they can offer some help! My book isn't available on audible currently, but I will let you know if I ever put it out on audible! th-cam.com/video/X-WZcEazeyU/w-d-xo.html th-cam.com/video/F6mqqcsL-J0/w-d-xo.html th-cam.com/video/C6ujIa6-5_s/w-d-xo.html
This may be a stupid question but here goes! Does the bone growth happen throughout your body or only in the area being actively exercised, ie the femur? Does the spine experience bone strengthening as a result the slow sit to stand? If not, how do you target your vertebrae?
gt video. thanks
Happy to help!
I have a T9 fracture. Compression of more than 50%. Been on bone building supplements. Calcium. Vit D plus risdronate but bone mass has been significantly decreased. I am doing a bit of weights, some postural exercises swimming physio osteo therapies.
Hi, have very severe osteoporosis (spine:-3), could you show me what videos that I can watch to do exercise for my osteoporosis, thanks a lot ❤
Hello Will. I have tried your over 50+ stretches and simple exercises. What is your best recommendation for spondilytis angkylosing exercises? Looking forward to seeing your recommendations.
Hi there - thank you for your comment, I have added your question to my list of future video ideas so that I can discuss the topic in depth!
I recently added walking to my exercise routine about three months ago. I really enjoy walking through my neighborhood. I do have osteoporosis and my question to you is, should I be doing weight lifting? I've been working out since 2005 on a regular basis. When Covid came along, I started following an exercise instructor on TH-cam using moderate dumb bells (about 7 to 10 lbs.) Should I continue doing these in addition to adding the exercises you recommend here? Thanks.
I am a 52 year old male with osteoporosis. I've done weight training very consistently for 25 years. Don't smoke or drink and eat healthily. Supplement with vitamin d and calcium. Last year I had my first bone infusion. Felt like I had no choice.
The same here I am a woman 45 years and start to have osteoporosis on age 25 without any medical condition
Thanks Will, please can you help me, I have osteoporosis - 5.9 bone density. Broken so many bones in the last few of years. My back twice now have cement on 2 vertebrae , my wrist, 4 ribs, my sternum, a toe, my hip and my tibula and fibula in one leg. Have been told not to lift anything more the 3 kilos which is a step up from the 2 kilo limited I was given at first diagnosis. Told not to wear any heels, not to ride a bike not to take a dog for a walk. Not to reach up high or bend down. What I want to know is what exercises can I do to strengthen my bones. I do have annual zolaronic acid infusions I'm in my 5th year. I'm able to walk around normally and want to do more. I just don't know what to do that will be safe. Its not nice being treated like a China cup that will break easily, I want to get my strength back. Thanks.
Is there Kindle version of Thriving Beyond 50? I can’t get it through Amazon, which only offers printed version.
Coming back to add: these exercises make going up and down stairs so much easier!
Is the step up exercise effective if have to hold one to the chair for support because I have problem in balancing?.
I've had 2 hip replacements one on each side and Arthritis in my knees. Do I need calcium also?
I had osteoarthritis & just had my knee replacement op but still in pain. What should i do?
I already walk a ton, usually hit 10-14 thousand steps a day because of my commute, but will incorporate the rest of these exercises starting today! Thanks so much!
Keep up the fantastic work - I hope the exercises can offer some extra support!
I way overdid it the first time, and my quads were screaming at me for almost a week. Starting in again, but with fewer reps; will build up to 15-20. The staggered leg squat is a killer if you haven’t done them before.
One caveat that I have. Make sure your toes are directly straight from your knees. Do not allow your feet to splay.
I don't quite understand this. CC. Do you mean your toes shouldn't be turned outwards?
@@evelynwoolston7it means keep ur feet straight not turning to any side keep them in line with your knees
@@shazben9822thanks lots
I was under the impression that rebounding is another exercise that increases bone density...please discuss.
Thank you
Can we do these exercises everyday?
My osteoporosis hit the back and pelvic , I am 45 years old with compression vertebrae, is there exercises targed only these areas
How sad aye, I'm metamorphosising, cleaning up my diet but yrs back, read "Feed your bones while you can"... Good advice, you cannot move without a strong skeleton!
Hi Will, could you please do a video on leg strengthening exercises for people who have Patella Mistracking, and perhaps other knee trouble. I would love to do squats and lunges, but those exercises do hurt my knees. Thank you!
Video that might help coming next week - and a specific one for people with knee trouble planned for a few weeks later!
I am looking forward to watching this video.
Your videos have helped me a lot.
Thank you Mr. Harlow
Yo
Hi will I love your exercises for osteoporosis which I have but I also have a stenosis in my back so I cannot walk very far plus I have just fallen and broke 2 fingers in my hand is walking up and down my lounge enough. 😢
I'm so sorry to hear about your fall - I'm wishing you a speedy recovery! Anything is better than nothing, as long as you're not causing yourself pain!
Iam taking Eltroxin for hypothyroidism
Single leg stand may be easier if the balance system in one of your ears is shot perhaps by Menieres Disease for example if the back of the hand is used against the back of the chair as a balance reference. I have used this as a balance tool during vertigo sessions when I desperately must eliminate a problem. It will probably work for both ears bad, too.
{^_^}
I had two severe wedge fractures last year and not told for five months the doctor failed to see them on X-ray but 5 months later whilst having a Ct for gallstones they were picked up also staying they were on Xray back in the March
Ct scan was Aug
The fractures have left me with kyphosis and height loss
I was told the pain was all muscular because I also have very severe emphysema and had pneumonia and respiratory failure with a terrible cough
I believed what the doctor was saying so
I carried on bending twisting and all the things I shouldn’t of been doing with fractures
Now they decide to give me a brace 12 months later ? I can’t wear it it makes the pain worse
They should of given me the brace right from the start
I’m wondering if the kyphosis was caused by me bending twisting and using my back as I normally did?
To late now and they say it’s severe
My physio which took 12 months to see me has given light excersize
Heel drops
Sitting and standing
Raising my legs and arms
And standing up again a door as straight as I can then flop down with my arms infront
I’m struggling and my legs are getting weaker they shake
I’m I safe trying your excersise
🙌
Any more directed to building lumbar?
I dont have it but nail problem easy breaking thumbs crakes
No mention of rebounding😢
I thought it was supposed to be really good for osteoporosis.
You r sweet as a honeycomb.🐝👍
Thank you!
Are you insane? Why would I want to do exercises FOR osteoporosis. I want exercises to AVOID osteoporosis.
Are you insane? Of course exercise will help osteoporosis, most any type of exercise. Why didn’t you get the point?
don’t feed the trolls 🧌
@@CarolinaSkeptic is it a troll or just ridiculously ill informed?
You might not want to know but many of us do who have osteoporosis. I'll tell you what you can do go to a gym, walk, dance or dig a garden. Your lucky you can do whatever you want.
This troll doesn't have to worry about brain density !