Loved it thank you Sussanah, just started the Strong Bones Challenge. I am very keen to keep strong, small and European, even though very active for years I have a small amount of Osteoporosis in lower spine.
I just found your channel after I had done a video of dr. Fisherman's 12 poses for strong bones. Thank you. This 10-minute video is perfect when I don't have much time for a longer video.
The best way to increase bone density is through progressive resistance training according to the WHO and every other bit of research. Walk with a rucksack, carry shopping home. Squats, dead lifts etc. Add a weight and move through a range of motion and the body learns to compensate by building muscle and bones. Stretching and holding will not increase your bone density. This is typical of yoga, making exaggerated claims about vague heath benefits. Age related sacropenia can be offset by weight lifting. 100% evidenced by science( the thing the yoga teachers did not like at school).
Thank you for your comment, you are correct. I have retitled the video to reflect the actual benefits. All the exercises are strengthening and may stimulate muscle and bone growth, but will not "increase bone density" as I originally claimed in the thumbnail title. More likely result is maintaining the existing level of density if done consistently. Impactful movements such as heel bounces might contribute to increased bone density of the hips.
PubMed: Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Yi-Hsueh Lu et al. Top Geriatr Rehabil. 2016 Apr. Abstract: Objective: Assess the effectiveness of selected yoga postures in raising bone mineral density (BMD). Methods: Ten-year study of 741 Internet-recruited volunteers comparing preyoga BMD changes with postyoga BMD changes. Outcome measures: Dual-energy x-ray absorptiometric scans. Optional radiographs of hips and spine and bone quality study (7 Tesla). Results: Bone mineral density improved in spine, hips, and femur of the 227 moderately and fully compliant patients. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053), but in 1 cohort, although mean gain in hip BMD was 50%, large individual differences raised the confidence interval and the gain was not significant for total hip (0.000357 g/cm2). No yoga-related serious injuries were imaged or reported. Bone quality appeared qualitatively improved in yoga practitioners. Conclusion: Yoga appears to raise BMD in the spine and the femur safely. You can also search ‘Dr Fishman’s Yoga poses for bone health studies.’ Harvard Health also has article.
Thank you so much for this, I actually felt that I could try it. Please may I send you an email for answers to some questions. God bless you and all that you're doing. Renu Roy from Germany.
Thank you! In my experience gentle twists are a GOOD thing to do for osteoporosis (unless you are at very high risk and have been directed by a medical professional to avoid.) Individuals should always make their own best judgements while doing any physical activity.
Loved it thank you Sussanah, just started the Strong Bones Challenge. I am very keen to keep strong, small and European, even though very active for years I have a small amount of Osteoporosis in lower spine.
Nice! Don't stop moving!!
LOVED this 10-minute set. Easy to incorporate into a busy day. And the bits of information you provide along the way 🙏 are also very helpful!
Glad this is working for you!
This is a good one. I Like the quick intensive practices.
Excellent!
I just found your channel after I had done a video of dr. Fisherman's 12 poses for strong bones. Thank you. This 10-minute video is perfect when I don't have much time for a longer video.
Thanks Carla, I'm glad you found this helpful.
Your workouts are the best! Thank you! I love the farmers walk!
Thanks! Yes! I just did the farmers walk with grocery bags walking from my car to the house!!
Great exercises
Thanks, glad you enjoyed them!
Love this simple demonstration to increase bone density!👍
Thanks! Quick and easy, no excuses right?
I love how all your videos have a variety of focus and length...Somehow I missed this one earlier.
Thanks for checking this one out Heather. It's pretty good isn't it? I filmed this several years ago.
Thank you Susannah! I love working out with you and Ellie
Hi Kim, thanks for working out with Ellie and me!
Thank you. Very targeted exercises. Excellent for someone with wobbly joints.
Awesome! I'm glad you found them helpful for your bones and joints!
The best way to increase bone density is through progressive resistance training according to the WHO and every other bit of research. Walk with a rucksack, carry shopping home. Squats, dead lifts etc. Add a weight and move through a range of motion and the body learns to compensate by building muscle and bones. Stretching and holding will not increase your bone density.
This is typical of yoga, making exaggerated claims about vague heath benefits.
Age related sacropenia can be offset by weight lifting. 100% evidenced by science( the thing the yoga teachers did not like at school).
Thank you for your comment, you are correct. I have retitled the video to reflect the actual benefits. All the exercises are strengthening and may stimulate muscle and bone growth, but will not "increase bone density" as I originally claimed in the thumbnail title. More likely result is maintaining the existing level of density if done consistently. Impactful movements such as heel bounces might contribute to increased bone density of the hips.
PubMed: Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Yi-Hsueh Lu et al. Top Geriatr Rehabil. 2016 Apr.
Abstract:
Objective: Assess the effectiveness of selected yoga postures in raising bone mineral density (BMD).
Methods: Ten-year study of 741 Internet-recruited volunteers comparing preyoga BMD changes with postyoga BMD changes.
Outcome measures: Dual-energy x-ray absorptiometric scans. Optional radiographs of hips and spine and bone quality study (7 Tesla).
Results: Bone mineral density improved in spine, hips, and femur of the 227 moderately and fully compliant patients. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053), but in 1 cohort, although mean gain in hip BMD was 50%, large individual differences raised the confidence interval and the gain was not significant for total hip (0.000357 g/cm2). No yoga-related serious injuries were imaged or reported. Bone quality appeared qualitatively improved in yoga practitioners.
Conclusion: Yoga appears to raise BMD in the spine and the femur safely.
You can also search ‘Dr Fishman’s Yoga poses for bone health studies.’ Harvard Health also has article.
Ok! Good one. It made me move when I didn't feel like it. Now I'm inspired to to another 10 minutes. And who knows after that? Thanks Susannah
join her facebook group The Strong Bones Challenge
THANK YOU, SUSANNAH!
Njoyed this work out to begging my new routine.
There I was watching tv and up you popped and I just got to it! Great thank you
Quick and easy!! Glad you enjoyed this session!
Thanks for this easy to access routine. I found it very helpful
First try. Feel good after this session. Thank you!
Thank you! Please do kor
Brilliant video thank you x
Thanks! Glad this worked for you!
Thank you for this video-are these exercised to be done daily or just a few times per week?
I do these exercises everyday!
Thanku ..is marching also good for upper arms and body?
If you move them!
Thank you…..
Hi, is side bending safe for people with osteoporosis in the spine to do
Usually yes, but depends on an individual's risk factors. Send me an email at foreversusannah@gmail.com if you have more questions.
Thank you so much for this, I actually felt that I could try it. Please may I send you an email for answers to some questions. God bless you and all that you're doing.
Renu Roy from Germany.
@@renuroy3888 certainly. my email is foreversusannah@gmail.com
#FOREVERYOGA
Like your bid but I thought twists weren’t allowed with osteoporosis
Thank you! In my experience gentle twists are a GOOD thing to do for osteoporosis (unless you are at very high risk and have been directed by a medical professional to avoid.) Individuals should always make their own best judgements while doing any physical activity.
🥰