I personally bought a trampoline, do light weights and peloton bike classes. I am going 63 in a few days and recently diagnosis with osteosporosis. I am enjoying doing trampoline beginners classes and all the others routines to complete 1 hour daily excercise.
Happy Birthday 🎂I hope that you have a wonderful birthday in a few days! It sounds like you are doing a variety of exercises that you enjoy. Finding an exercises routine that you enjoy makes being consistent a lot easier ❤
I have had a rebounder for six or seven years. I was very hopeful at first that it would be helpful for osteoporosis, but since acquiring it, I have done research and my small amount of research I came to the same conclusion as you. Rebounding is not specifically good for osteoporosis. I do love rebounding though! Jumping on the trampoline just makes me happy. I put my trampoline down every day and jump on it for three or four or more minutes just for Joy! I do also hope that it helps my lymphatic system. I have heard that that is true but not positive on that either.
I am all about jumping for joy ❤ Jumping will help improve your balance which is good for bone health and reducing the risk of having falls. The increased blood flow and muscles movement will both help improve your lymphatic system too🥰
I have osteopenia, and I‘m currently researching the differences between cheap and expensive rebounders, and how to properly use one. The worst rebounders have springs or very tight bungee cords, which are too firm. Less firm will give you a gentle ‘rebound’ and not be hard on the joints. And I agree with you about the cons of using a handle. The better rebounders have many bungee cords the can be adjusted to be less firm. When using a rebounder, it’s not about getting up in the air; it’s about gently pushing down into the trampoline. You don’t even have to lift your feet. They can get expensive for a good one. Personally, I’m waiting for a Black Friday sale on a mid-grade rebounder. 😊
I am with you on Black Friday sales all the way! I hope you are able to find what you are looking for and get a a good one❤ I agree with you that pushing down into the trampoline without actually catching air is a great way to work on balance. The uneven surface will keep you body on your toes which is a good thing🥰
I have a rebounder that l have had about a month. I have osteoporosis. I can tell my balance has improved. I bounce and rarely jump. I did not get a bar as I was afraid I would become dependent on it. I have mixed feelings on this.
@@jerryclingman1525 Staying close to the trampoline is a good plan. The uneven surface of the trampoline is a good way to improve balance. I can understand having mixed feelings about trampolines- I do too. I appreciate you sharing your experience❤
You can get a cheaper but harder rebounder and not put in all the bungee chords to soften it. I read that somewhere and when my BCan arrived we left out four chords.
I don't have osteoporosis. I have been exercising on a cellerciser for 6 months. I lift people at work and have noticed it is easier now(people haven't gotten smaller in my 30+ years in my career. I do have a bar, but don't hang onto it. When I am doing some moves that challenge my balance, it is nice for increased security (like the rails on my treadmill) My previous cheap rebounder did not seem to increase my strength and caused pain when used. I hope this is helpful to someone out there.
Great video, Sarah. As a massage therapist and esthetician I have used a rebounder for a long time because it is good for the lymphatic system and is an easy way to get in a jog without going outside. I like to run on mine while watching TH-cam videos. I have no idea if it helps with bone density, but I do like it as an additional form of exercise.
Using a rebounder to jog seems like a great way to use it ❤ The cardio is good and you will also work on improving your balance. Working through the lymphatic system is a great thing too! My husband has issues with his lymphatic system. He broke his wrist in a bicycle accident when he was twenty and now at 50 his wrist is permanently swollen... I am glad you have found a way to work through your lymphatic system and to get good exercise inside🥰
I have osteoporosis and I had to quit rebounding due to some problems in my ribs. My osteopath, after two times I had to go to him for these problems caused by rebounding, told me to stop😊. Now I lift weight with no problems
I am sorry to hear that rebounding caused irritation for your ribs. Weight lifting is a great way to go and I am glad you are able to do that. It is likely to be more effective than rebounding ❤
I like to jog on a mini trampoline. I can keep my spine straight and so far don't seem to need handles. I want to incorporate squats and arm resistance bands, as well. Thank you for the info you shared. I just discovered you!
I am so glad you discovered me! It sounds like you have an awesome workout going! Keep that up. It sounds like your balance is good and you are working on strength. Those are wonderful things for bone health❤
Yes, I think whole body vibration can be helpful for bone health. There is some research that looks like it may help improve bone density. Minimally it helps to improve balance which helps to reduce fall risk. I think vibration can be a helpful addition to a bone building plan❤
@@sarahmapes_bonebuildersystem thank you Sarah. I have started taking good care of my diet and supplements . My hips pain every now and then . Dr has advised me to walk for 6 months and then move to exercise gradually.
@@farihaali2988 I think gradual is generally good counsel with building strength. I think your doctor gave you good advice. I will try and get to the topic of pregnancy quickly because it is time sensitive. Diet is so important right now and I am glad you are feeling confident about your plan there❤
Jumping as part of water aerobics isn't likely to cause a fall and fracture. You should be fine jumping in the pool to get cardio. It is important to know that swimming while great exercise isn't enough weight bearing to stimulate new bone growth, but it still has many benefits and I would totally include it in an exercise plan ❤
Weighted vests for walking can be wonderful if you can walk with good posture while wearing one. Walking quickly for between 45 minutes to an hour is good for hips but doesn't do anything for the spine. When you add a weighted vest while walking it can make walking good for your spine too. This is a great thing in my opinion. The only thing to really consider with this is can you walk with good posture. My grandmother used to have this tendency to lean forward when she walked fast making her posture not stellar... and now my mom and I both have the same tendency🤣 This means that if I were to wear a weighted vest while walking I would need to be more mindful of my posture... In general I think wearing a weighted vest to go for a walk is a great idea.
It can be depending on the vibrator plate. It can be a good addition to any bone building plan. The important thing to keep in mind is that vibration is one part of the plan not an all encompassing solution. We still need good nutrition and hopefully some other forms of exercises to go with it❤
I have a v.good expensive rebounder , and have a question …. I had a detached retina about 5 years ago …had operation to re attach it ..unsuccessfully but later successfully. Question is , can I use rebounder …after having had eye surgery for detached retina …
I had been running 3x a week on a treadmill for over 40 years, even though I was diagnosed with osteoporosis in my fifties. (20 years ago). However, ever since covid closed my gym, I stopped running and did walking on the road. This past year I've resumed my treadmill running but only once a week. What is your advice on running on the treadmill after an osteoporosis diagnosis?
Running on a treadmill after being diagnosed with osteoporosis can be safe for some people. It depends on several factors, including the severity of your condition and your overall fitness level. Running has impact which is good for bones. It is good cardio and it strengthens muscles that pull on bones in a positive way. Running can help to stimulate new bone growth. If osteoporosis is severe then it can be better to find other forms of exercise that will have less impact. Since you have long been a runner, this is something that your body is used to doing. Start off slow with shorter sessions and at a lower speed. Make sure that you have good shoes that reduce the impact on your joints and give you stability. If it's possible see if the treadmill that you are using has cushioning because that can also help to reduce the impact on your bones and joints. Listen to your body and when you feel like you are done, stop as you work your way back into doing this. I hope that helps❤
You want to choose a vibration plate with low frequency, generally something between 15 and 40 Hz. You also want something with low amplitude in the range of 1-2 mm. Also look for one that has oscillating or pivotal vibration because this mimics natural walking patterns for the body. Vibration may be helpful for building bone and it will be helpful for improving balance ❤
I have osteoporosis and literally just bought a rebounder a week ago. Your video has definitely given me a lot to think about. It's interesting that the study on NASA didn't really focus on bone density like so many people seem to believe. What are your thoughts about reformer pilates? I started practicing pilates six months ago and am feeling stronger because of the resistance training.
I think Pilates can be wonderful for building strength. In both Pilates and yoga make sure that you don't do any exercises that cause your spine to round, but there is a lot to be gained from both forms of exercise. Since you have the trampoline, I would carefully use it. Even though it isn't likely to help you build new bone it can still help improve your bone health by improving your balance and that will reduce your fracture risk every day in all situations. There is still value in that. It is just important to know what the value is for the exercises you are doing❤ Mix some weight training into your routine and it will work out just fine.
I am so sorry that your bone density got worse! Are you able to include any weight bearing exercise into what your exercise regimen? Some cross training could be incredibly helpful❤
Some running on a treadmill will be helpful for your bones. I would also make a concerted effort to include some regular weight bearing exercises at least a couple of times a week ♥
Rebounding uses the forces of acceleration, deceleration and gravity so it’s the ideal low impact resistance training. I too am a qualified yoga teacher and would definitely recommend rebounding, the only caveat would be to use a high quality model such as bellicon.
Thankyou for your honest assessment. I have lower back injury, and knee/ankle joint issues, so will stick to beloved yoga/pilates routines. Perhaps can bring weights into them Also love dance....need to do more of it.💃
No matter what good information comes out regarding health practices, there’s an ambulance chaser who tries to get some screen time by coming out against it. Talk to your doctor.
I personally bought a trampoline, do light weights and peloton bike classes. I am going 63 in a few days and recently diagnosis with osteosporosis. I am enjoying doing trampoline beginners classes and all the others routines to complete 1 hour daily excercise.
Happy Birthday 🎂I hope that you have a wonderful birthday in a few days! It sounds like you are doing a variety of exercises that you enjoy. Finding an exercises routine that you enjoy makes being consistent a lot easier ❤
I have had a rebounder for six or seven years. I was very hopeful at first that it would be helpful for osteoporosis, but since acquiring it, I have done research and my small amount of research I came to the same conclusion as you. Rebounding is not specifically good for osteoporosis. I do love rebounding though! Jumping on the trampoline just makes me happy. I put my trampoline down every day and jump on it for three or four or more minutes just for Joy! I do also hope that it helps my lymphatic system. I have heard that that is true but not positive on that either.
I am all about jumping for joy ❤ Jumping will help improve your balance which is good for bone health and reducing the risk of having falls. The increased blood flow and muscles movement will both help improve your lymphatic system too🥰
I have osteopenia, and I‘m currently researching the differences between cheap and expensive rebounders, and how to properly use one. The worst rebounders have springs or very tight bungee cords, which are too firm. Less firm will give you a gentle ‘rebound’ and not be hard on the joints. And I agree with you about the cons of using a handle. The better rebounders have many bungee cords the can be adjusted to be less firm. When using a rebounder, it’s not about getting up in the air; it’s about gently pushing down into the trampoline. You don’t even have to lift your feet. They can get expensive for a good one. Personally, I’m waiting for a Black Friday sale on a mid-grade rebounder. 😊
I am with you on Black Friday sales all the way! I hope you are able to find what you are looking for and get a a good one❤ I agree with you that pushing down into the trampoline without actually catching air is a great way to work on balance. The uneven surface will keep you body on your toes which is a good thing🥰
I have a rebounder that l have had about a month. I have osteoporosis. I can tell my balance has improved. I bounce and rarely jump. I did not get a bar as I was afraid I would become dependent on it. I have mixed feelings on this.
@@jerryclingman1525 Staying close to the trampoline is a good plan. The uneven surface of the trampoline is a good way to improve balance. I can understand having mixed feelings about trampolines- I do too. I appreciate you sharing your experience❤
You can get a cheaper but harder rebounder and not put in all the bungee chords to soften it. I read that somewhere and when my BCan arrived we left out four chords.
@@sarahmapes_bonebuildersystem
I don't have osteoporosis. I have been exercising on a cellerciser for 6 months. I lift people at work and have noticed it is easier now(people haven't gotten smaller in my 30+ years in my career. I do have a bar, but don't hang onto it. When I am doing some moves that challenge my balance, it is nice for increased security (like the rails on my treadmill)
My previous cheap rebounder did not seem to increase my strength and caused pain when used.
I hope this is helpful to someone out there.
Not having osteoporosis I can see rebounding as a great option to work on improving balance❤
Great video, Sarah. As a massage therapist and esthetician I have used a rebounder for a long time because it is good for the lymphatic system and is an easy way to get in a jog without going outside. I like to run on mine while watching TH-cam videos. I have no idea if it helps with bone density, but I do like it as an additional form of exercise.
Using a rebounder to jog seems like a great way to use it ❤ The cardio is good and you will also work on improving your balance. Working through the lymphatic system is a great thing too! My husband has issues with his lymphatic system. He broke his wrist in a bicycle accident when he was twenty and now at 50 his wrist is permanently swollen... I am glad you have found a way to work through your lymphatic system and to get good exercise inside🥰
Another excellent video, Sarah. Thanks!
Thank you! I am so glad you liked it🥰
I have osteoporosis and I had to quit rebounding due to some problems in my ribs. My osteopath, after two times I had to go to him for these problems caused by rebounding, told me to stop😊. Now I lift weight with no problems
I am sorry to hear that rebounding caused irritation for your ribs. Weight lifting is a great way to go and I am glad you are able to do that. It is likely to be more effective than rebounding ❤
@sarahmapes_bonebuildersystem and I like rebounding! But it is not for me. Thanks
I like to jog on a mini trampoline. I can keep my spine straight and so far don't seem to need handles. I want to incorporate squats and arm resistance bands, as well. Thank you for the info you shared. I just discovered you!
I am so glad you discovered me! It sounds like you have an awesome workout going! Keep that up. It sounds like your balance is good and you are working on strength. Those are wonderful things for bone health❤
Have you an opinion on whole body vibration plates for bone density?
Thank you for your work.
Yes, I think whole body vibration can be helpful for bone health. There is some research that looks like it may help improve bone density. Minimally it helps to improve balance which helps to reduce fall risk. I think vibration can be a helpful addition to a bone building plan❤
Thank you,Sarah. It is not for me but I enjoy learning about all the alternatives.
I totally understand feeling that way. I am glad that understanding different alternatives is insightful❤
Hi Iam 36 and diagnosed with osteoporosis , can you plz make a video on how safe it is being pregnant while having osteoporosis .
I will add this topic to my list of videos to make. I will do some research on this topic. How are you doing? How are you felling?
@@sarahmapes_bonebuildersystem thank you Sarah. I have started taking good care of my diet and supplements . My hips pain every now and then . Dr has advised me to walk for 6 months and then move to exercise gradually.
@@farihaali2988 I think gradual is generally good counsel with building strength. I think your doctor gave you good advice. I will try and get to the topic of pregnancy quickly because it is time sensitive. Diet is so important right now and I am glad you are feeling confident about your plan there❤
@@sarahmapes_bonebuildersystem thank you so much Sarah ❤️
How about jumping in water( swimming pool) i.e aquatic aerobic exercise? It’s gentler on the joints.
Jumping as part of water aerobics isn't likely to cause a fall and fracture. You should be fine jumping in the pool to get cardio. It is important to know that swimming while great exercise isn't enough weight bearing to stimulate new bone growth, but it still has many benefits and I would totally include it in an exercise plan ❤
What are your thoughts on using weighted vests while walking?
Weighted vests for walking can be wonderful if you can walk with good posture while wearing one. Walking quickly for between 45 minutes to an hour is good for hips but doesn't do anything for the spine. When you add a weighted vest while walking it can make walking good for your spine too. This is a great thing in my opinion. The only thing to really consider with this is can you walk with good posture. My grandmother used to have this tendency to lean forward when she walked fast making her posture not stellar... and now my mom and I both have the same tendency🤣 This means that if I were to wear a weighted vest while walking I would need to be more mindful of my posture... In general I think wearing a weighted vest to go for a walk is a great idea.
Is a vibrater plate a good exercise for bone health?
It can be depending on the vibrator plate. It can be a good addition to any bone building plan. The important thing to keep in mind is that vibration is one part of the plan not an all encompassing solution. We still need good nutrition and hopefully some other forms of exercises to go with it❤
No. Not recommended for cancer or heart problems. Too much shaking. D
@@dorothywells-wz5nr I totally get it!
Do you have cancer and heart problems? How are you doing?
I have a v.good expensive rebounder , and have a question …. I had a detached retina about 5 years ago …had operation to re attach it ..unsuccessfully but later successfully. Question is , can I use rebounder …after having had eye surgery for detached retina …
I had been running 3x a week on a treadmill for over 40 years, even though I was diagnosed with osteoporosis in my fifties. (20 years ago). However, ever since covid closed my gym, I stopped running and did walking on the road. This past year I've resumed my treadmill running but only once a week. What is your advice on running on the treadmill after an osteoporosis diagnosis?
Running on a treadmill after being diagnosed with osteoporosis can be safe for some people. It depends on several factors, including the severity of your condition and your overall fitness level. Running has impact which is good for bones. It is good cardio and it strengthens muscles that pull on bones in a positive way. Running can help to stimulate new bone growth. If osteoporosis is severe then it can be better to find other forms of exercise that will have less impact. Since you have long been a runner, this is something that your body is used to doing. Start off slow with shorter sessions and at a lower speed. Make sure that you have good shoes that reduce the impact on your joints and give you stability. If it's possible see if the treadmill that you are using has cushioning because that can also help to reduce the impact on your bones and joints. Listen to your body and when you feel like you are done, stop as you work your way back into doing this.
I hope that helps❤
Thank you for this info I have one but was Leary of using it
Maybe just try out walking across it. The unevenness will help improve balance even if you don't jump. I am glad this information is helpful❤
How do you fell about vibration plates?
You want to choose a vibration plate with low frequency, generally something between 15 and 40 Hz. You also want something with low amplitude in the range of 1-2 mm. Also look for one that has oscillating or pivotal vibration because this mimics natural walking patterns for the body. Vibration may be helpful for building bone and it will be helpful for improving balance
❤
I have osteoporosis and literally just bought a rebounder a week ago. Your video has definitely given me a lot to think about. It's interesting that the study on NASA didn't really focus on bone density like so many people seem to believe.
What are your thoughts about reformer pilates? I started practicing pilates six months ago and am feeling stronger because of the resistance training.
I think Pilates can be wonderful for building strength. In both Pilates and yoga make sure that you don't do any exercises that cause your spine to round, but there is a lot to be gained from both forms of exercise. Since you have the trampoline, I would carefully use it. Even though it isn't likely to help you build new bone it can still help improve your bone health by improving your balance and that will reduce your fracture risk every day in all situations. There is still value in that. It is just important to know what the value is for the exercises you are doing❤ Mix some weight training into your routine and it will work out just fine.
@@sarahmapes_bonebuildersystem Thank you!
I loved it until I had my scan and it showed my osteoporosis worsening so beware please.
I am so sorry that your bone density got worse!
Are you able to include any weight bearing exercise into what your exercise regimen? Some cross training could be incredibly helpful❤
I have osteoporosis, dx two mths ago. I run on my treadmill, should I not do that? 😔
Some running on a treadmill will be helpful for your bones. I would also make a concerted effort to include some regular weight bearing exercises at least a couple of times a week ♥
Talk to your doctor.
GENTLE RUNNING= JOGGING AND FAST WALKING IS BEST.😉😊🚶🏼⛹🏼🤾🏼
@@LAKSHMIANGELES Gentle running and walking is good for strengthening hips, working on balance, and getting some good cardio ❤
Rebounding uses the forces of acceleration, deceleration and gravity so it’s the ideal low impact resistance training. I too am a qualified yoga teacher and would definitely recommend rebounding, the only caveat would be to use a high quality model such as bellicon.
Thankyou for your honest assessment.
I have lower back injury, and knee/ankle joint issues, so will stick to beloved yoga/pilates routines. Perhaps can bring weights into them Also love dance....need to do more of it.💃
It is an ongoing process and it can get better. You can get there. Yoga and Pilates are a good place to start ❤
No matter what good information comes out regarding health practices, there’s an ambulance chaser who tries to get some screen time by coming out against it. Talk to your doctor.
Or a physical therapist who helps people recover from fractures