Bone Building Exercises to Prevent Osteoporosis for Women Over 40
ฝัง
- เผยแพร่เมื่อ 13 มิ.ย. 2024
- Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also building the bone.
This is the perfect bone-building workout for any woman!
And make sure you stick around until the end for my awesome bone-building, all-level Tabata.
Tools: access to a wall, a pair of moderate dumbbells & 1 heavy, chair or bench, exercise tubing
4 x 30 sec
Plyo push ups
Squat
Alt pulldowns
4 x 30sec
Resistance band flys
Alt reverse lunge
Tripod row
8 x 20sec
Football shuffles
Low impact gate swing reaches
00:00 Introduction
01:16 Warm-up
05:02 Workout
28:30 Cool-down
29:25 Stretches
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
• How to Workout at Home...
"39-Min Shoulder Friendly Total Body Strength Workout for Women Over 40"
• Shoulder Friendly Tota...
"22-Min Beginner All-Standing Cardio for Women Over 40"
• Beginner Tabata for Wo...
"42-Min Strength Workout for Osteoporosis & Osteopenia for Women Over 40"
• Osteoporosis & Osteope...
"26-Min Stretching & Mobility Workout for the Over 40 Body"
• Recovery Workout to I...
"How to Create a Workout Plan for Home for Women Over 40"
• How to Create a Workou...
"Returning Back to Exercise After COVID for Women Over 40"
• How To Return Back to ...
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![Osteoporosis & Osteopenia Workout with Dumbbells [THAT'S NOT LAME!]](/img/n.gif)
Thanks so much for watching! 💪🏽 If this is resonating with you, or you have a QUESTION, come and join the conversation at www.patreon.com/fitnesswithpj or head to my ‘Ask PJ Anything’ form pjwren.typeform.com/to/uCxk9B7X & have your question answered on TH-cam; the last Wednesday of every month.
Oh yeah, my calves are awake now! Great workout! I was diagnosed with osteoporosis several years ago. My last DEXA results showed lumbar spine bone density has increased 5.8% from prior (in 2019), hip/neck score total 7.8% from prior, and forearm total bone mineral density increased 2.9% from prior. Doctor notes: “Her bone density shows continued dramatic improvement. With a combination of Prolia injections, calcium, vitamin-D and exercise program, she is reversing this trend dramatically better than most.” We are discussing taking a hiatus from the Prolia. Thanks, PJ, for these workouts targeting osteoporosis. They work! ❤️ 💪
Oh Margaret! This is wonderful news! You are AMAZING 🤩
That's wonderful 😃 I was just diagnosed with osteoporosis in March of this year I also want to improve my bone density but I don't take the medications I'm treating my osteoporosis through diet nutrition some supplements and exercise, can I ask what was your diet? because diet is so important when it comes to feeding our bones
Are there any specific foods that helped you improve bone density ?
I would definitely love to know and try to help my bones 🙏🏻❤️🙏🏻
Your workouts are the best 🎉 We are so lucky to have you as part of the Osteoporosis world 🙏💜 I definitely need to check out your app, etc!
Your great news are SO inspiring Margaret! I´m right in the border between osteopenia and osteoporosis, worse off than my age group, so I hope that with the ingredients you list except the Prolia (too early for that doc said) I´ll follow your lead and surprise my doc too!
@@hosannasoler4958 Good luck! I hope everything works out for you!
Loved it!!!
💕
Fantastic! Thanks, PJ
Glad you enjoyed it Patty! 🙌
Thank you PJ! This is just what I was looking for❤
You're so welcome! 🤗 🙏
That was a good one! Thx PJ❣️
Way to go Norma! 🙌
Just PERFECT!
Ilove loooove this one!
💕
You are the best Pj, I enjoy your work out videos so much, thank you!!!🤗
You are so welcome Michelle! 😀
Great work out! I loved it.
So great to hear! 💕
Loved this one PJ. Thank you!
Soooo glad Debra! 💪
Great workout PJ! 👌
Glad you liked it Eileen!! 😃
Thank you! Excellent workout!
You're so welcome! Go Adele 😃
Love, love, love this workout!!
Hi Sharon! So glad you loved it 🥰
Great workout PJ😊
Glad you liked it!! 💪
You are amazing PJ!
YOU are!! 🥰
Really love this lesson, thank you so much!!!!❤
So glad!
Dearest Pj, I have osteoporosis and osteoarthritis… I want to thank you, you have literally given me my life back!💕
Brilliant training!
Thanks! 💪
Really loved it. Another great one!
Glad you enjoyed it Jean! 🥰
Great video, thanks so much.
You got it!
What a super awesome work out PJ!! Thank you so much!! 😊🤗
You're so welcome Silvia! 🙌
thank you for this great workout!!!! You are the best!!!
Thank YOU!!! ☺️
This was another good one!
Woohoo! 🥳
Great workout!
Glad you liked it Sylvia!! 😃
Love, love, love this workout. Thanks PJ!
That is wonderful Carolyn 🙌
Loved this ! you have so many different options for us. NEVER BORED. Thanks PJ !!!
That's the plan - so glad you loved it! 😍
Awesome bone building workout!❤️❤️❤️
Thank you 🤗
Another great workout. Thank you!
You're so welcome!
Thanks pj! A perfect start to my Sunday after a night of 💃🏻🥂
Perfect! Sounds like a perfect weekend 🥰
Thank you!
You are so welcome Karen! 🙌
Sure would love to see more weight work videos with no repeats or 2 at the most. I get board with 3 and 4 repeat sets😂 I do love working out with you. ❤❤❤
I sprinkle them into the mix but we get best results with repeated sets! 😃
SPOT ON! Great!! workout. Will definitely repeat this one. Thank you so much!
Wonderful! 🙌
Thank so much PJ. I've been following you for a while and am working on bone density. This was great!
Wonderful Sandy! When you are ready you might like consider my 30 day Osteoporosis Program.
OR take advantage of the FREE 14 day trial of our Over Fifty Fitness app? You'll find all the workouts (including Osteoporosis workouts) plus workout calendars, recipes, challenges, community and more! Links in the video description 💕
Love the stretching at the end and your encouraging words. Thank you.
Glad you enjoyed it! 🤗
LOVE your workouts!
Hi Angie - so glad you like them! 😃
Really nice workout. Like using all the equipment. Thx PJ.
So great Rebecca! 🙌
Great workout PJ!! Thanks for the help with my fight against bone loss!!
You're welcome Trudy! You got this 💪
Great video! The timing is spot on. These exercises are awesome. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.
I don't do 'diets' as such and have actually just released a video on what I eat in a day - check it out here: th-cam.com/video/sAqpSnPdJkc/w-d-xo.html
🙌🙌
Finally I did this. It was on my to do workout list. Enjoyed it very much.
Now off to one of your oldies for cardio 😊
Thank u PJ❤️
Wonderful! 🤩
Really really great workout!
Thanks so much Judy! 😃
❤ Awesome! Really appreciate these osteoporosis workouts!!!
Glad you like them Joyce! 🥰
When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/
This is a really great workout! Thank you for your positive energy and guidance.
You're so welcome Teresa! You rock! 😃
The best!
🥳
I’m si glad I found you PJ I’m loving your video. My friend have been diagnosed with osteoporosis, they don’t speak English but hopefully I will get them to work out together!
Welcome! So glad you found me too! 🥰
Thanks for another wonderful session. I enjoy your workouts and your sense of humor. Keep it up.
Glad you liked it Gwen! 🙌
Great workout. You always give 200% of your authentic self! Thank you for all the awesome programming. You are a gift that keeps on giving.😁
Aww - I appreciate that! Thank you Colleen! 🙏
great workout!
💕 When you're ready, be sure to check out my 30 Day Osteoporosis program! Information, workouts and tips to work out safely! Links in the video description.
Thx PJ. Have osteo. Happy to have found you.
Welcome aboard! 💕
When you are ready I recommend my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/
thank you for this!!! it's perfect. focus on older women, osteo problems, just excellent.
You're so welcome!
Thank you so much for this video and thanks to You Tube for sending you my way 🌸❤️
You are so welcome Connie! 😃
Great total body workout!! Loved this!!
Yay! Thank you Stacie! ❤️
LOVED this workout!
Yay!! 😁 🙌
Great workout
Glad you loved it! 😍
If you haven't already we'd love you to consider supporting this channel at Patreon or taking advantage of the 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love plus workout calendars, recipes, challenges, community and more! Links in the video description 💕
Great!
Yay!!
Thanks so much PJ. For anyone who has been diagnosed with OP, PJ provides safe yet challenging workouts. Give them a try.
Thanks for your support Donna!!
This was a fantastic session. I’m 46 but post menopause… don’t have osteoporosis but I know how important it is now to maintain/ increase bone density and muscle tissue thanks to working out with PJ for last 16 months!
This was first time I used 10kg (20lb’s) for single arm rows (up from 7kgs) and first time I thought to double up my 7kgs (14lb’s) for goblet squat, so 14kg total (28lbs) which is up from my usual 10kg (20lb) I would usually squat with. Would never have done it without all the encouragement, support and knowledge that PJ has given me to do this. Seriously great session, feeling pretty awesome heading into my day now!😂
Them some weights Faye! Way to go 🙌
I’m also up to 14kg for any squat pattern. And yes- because PJ encourages us. Donna
Way to go! I used 20# for my rows too, and the goblet squat!
@@pattycraig7170 check us girls out!!😂
@@donnalister1244 👍 strong women killing it! Sooooo cool !
Thanks for another amazing osteo friendly workout! It was fun!
Thank you amazing Patty! 🥰
Thank you for this video. Just what I needed. Not too long, not too many exercises and enough repetition to get the move right. Cheers
You're so welcome! 🤗
Thank you PJ! I’m 64 and diagnosed with osteoporosis a few weeks ago. I love your workouts and have been faithfully participating in this type of exercise 3x/week. You use some pretty heavy weights at times and I’m thinking I should get heavy weights. I started with 5lbs and recently upped to 8. I trouble with knee pain so lunges are tough for me. You are really helping me and I appreciate you!!
Great stuff Linda!! 💪 When you are ready, I recommend my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/
Oh my goodness-abdoulutely my new favorite work out. THANK YOU
Yay!!! 🙌
You are funny, knowledgeable and encouraging. I love exercising with you.
I'm so glad! 🙏
Hey, why not consider taking advantage of the 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love plus workout calendars, recipes, challenges, awesome community and more! Links in the video description 💕
Gracias!
🤩
Loved this workout pj especially the tabata at the end it really got my heart pumping 🥵
Yay!! 😁
Thanks for this lovely workout, PJ! I especially love the last tabata. Heart rate was up and it cleaned my brain. Thanks a lot🎉
So glad Nahoko 😃
Started back today with my strength training. Great video!!
Hey there! Welcome 🤗
Super exercise
🙌 💪
Fantastic workout. Feeling the muscle burn. X
👏 Great job Abi!! X
Great work out PJ! Love your bloopers! I recently had a dexa scan review. Back and Hip bones have improved without any meds from -3.7 to -2.7 and I'm pleased and excited with those results. My wrists are worse but I now can work harder on those. Thank you for your encouragement PJ!
Great results Mary!! You got this 🥰
Love the new mat!
I love it too! 🙏
Yes I noticed that too! Matches the shoes. So pretty
great wkout. thx
You're welcome!
I just found you this morning! Grateful for all your help. I'm a -4 on my bone density and have been doing what I can, when I can. I'll follow you 3 times this week and see what happens. 😁I'm pleased so far!! Thank you for all your help.
Welcome Claudette! 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/
Thank you first of all. I am in the process of healing my tibia and fibula fracture with no surgery. Your fitness program guides my healing home therapy. I am 59 years old. I
Another good one!
Thanks Emily 😃 🙏
I love this killer workout to build bone density! Thanks for sharing your wisdom
When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/
First time on your channel. Dx of OP 4 months ago …. feeling my way along knowing that weight bearing exercise is so important. Thanks for the video. Found it challenging for my knees!
Hi!!! Welcome aboard 🤗
Thank you again for the workout!! You are a blessing!! Just what I needed to get my body going today. I have no bone issues but always trying to continue to make my body stronger as I age. Have a blessed day! ❤😊
So glad you loved it and, yes, it's great if you can do whatever you can to remain strong! 💪
Thank you so much for the explanations for my osteoporosis I just did first time today. ❤ I really appreciate you.
You are so welcome Rita! 😊
When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/
This was an awesome workout for osteoporosis. Thank you so much. I kept looking for one that was both strengthening and cardio. This fit perfectly.
Glad you liked it!!
Excellent excercise for bones strengthening and osteoporosis .I have been joining your exercise for nearly 9 months .thanks
Great job! I also recommend my home fitness program for osteoporosis. You can view it here: www.fitnesswithpj.com/osteoporosis-exercise/
loved this one! keep those bloopers comin'!!
Haha! Will do 😃
You’re the best!
😘
I am unstoppable! Even on a day I have a slight headache, I am disciplined to exercise half of the time, but I found myself completing the whole video. Way to go PJ
You . are . UNSTOPPABLE!! 🥳
so happy to learn about hip hinge forward slightly during those lunges to work glutes/take some strain off knees! thank you!
You got it! 🙌 You'll hear a LOT of talk about the IMPORTANT move!
You're the best, PJ. I'm 62, with mild to medium osteoporosis and love your videos, thank you!
Hi Lynne! I think YOU are the best!
This workout is being added to my favorites, awesomely challenging, sweaty, but doable, and can be done at home with the weights I have! Bonus! Thank you for an awesome workout!
Yay!!!! That's the plan!! Glad you're loving it 💕
Really effective for me!
Glad you loved it! 😊
This is the first time I have tried one of your workouts, and it was great. i have osteoporosis, and follow a number of programs, and i love this one. Thank you.
Welcome Anne! I would love you sign up for my upcoming Osteoporosis webinar. It's free, and replays will be sent if you can't make it.
Friday, Feb 24th at 11am PST
Register here: bit.ly/osteo-feb
Thank you PJ, my first ever workout with you and will definitely be looking at your other content. I'm 45 and diagnosed with osteoporosis last year. I dislocated my shoulders as a teenager and it's taken my 20 plus years to get back to full mobility. Now I'm ready to build strength so this workout is perfect.
Hi there Nicola!! Welcome aboard! 💗
When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/
Excellent workout. I'm not new to exercising and this kicked my butt. Recently diagnosed with osteoporosis so will check out the 30 day program.
Hey Carolyn - welcome! Great thinking! The program will be yours forever and you will learn all you need to know to move forward with safe exercising 💕
I loved this workout! I’m hoping to prevent osteoporosis - thanks ❤
Doing all you can! 💪
Love this workout! I have never heard to bend forward slightly at the hips when doing back alternating lunges. My knees are so happy with that advice.
You're so welcome Amy! 🙌
If you haven't already, you might like to consider supporting this channel at Patreon or taking advantage of the FREE 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love plus workout calendars, recipes, challenges, community and more! Links in the video description 💕
Great workout! Thank you!
You're so welcome Sharon! 💪
I just found your videos! Great workout and osteoporosis safe too!
Welcome aboard!! 💕 Remember to subscribe to the channel and when you're ready we'd love for you to take advantage of the 14 day trial of our Over Fifty Fitness app! You'll get all the workouts you love (including Osteo-friendly) plus workout calendars, recipes, challenges, community and more! Links in the video description 💕
Thank you PJ I just came across your excerise searching for excerise I was told I have osteoporosis how ever I was going to gym with a trainer the virus put everything on hold anyway I try to do what ever excerise I find on TH-cam. Thank you once again and I enjoyed working out with you have a wonderful day from Canada 🇨🇦
Glad to help!
Fun & effective- OMG- YES. My heart ❤️ rate did go up in the final tabata segment. Thanks PJ. Donna 🇨🇦🎒❤️🍷
Way . to . go . Donna! 🙌
Hard to get started this a.m., but ALWAYS so grateful after I do your workout day from Patreon. Going to need to ask for 25 lbs weights for Christmas. :) Thank you for your words of motivation and encouragement during each workout. And "YES" I high-five my laptop screen each time!
Oh yessss! 💪 This is GREAT! 🎅 ✋
Thank you, thank you for creating these workouts! I am 46 years old and have been active my whole life but have been struggling with finding workouts that I can do that challenge me after having bilateral knee replacements (maybe a little too active in my younger years)
Your workouts have reignited my drive to workout again, so THANK YOU!
Wonderful Erin! Welcome aboard 🙏 😃
PJ, once again an awesome workout! 1st one back after 2 weeks of traveling, settling in to our winter destination. Beautiful, sunny AZ. I used my 30# kettle bell for the squats and probably should’ve gone heavier. Loved the tabata at the end. Now I’m off to wear some grands out😉
Great job 👏 Sounds PERFECT! 🤩
Thanks for this great workout, PJ! I’m 65 and diagnosed with osteoporosis after being an avid yoga enthusiast for years. I hated to give it up, but found your videos and ❤them! Greetings from down south in Wisconsin.
Hey there Diane! 👋 Welcome aboard!
That was great, enjoyed the different exercises incorporating the tubing. I have two separate pieces (normally attach to my bosu ball) so put the handles under my foot and it worked perfectly!
Great idea Laura! 💯 👏