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If you have been given a diagnosis of osteopenia or osteoporosis, then you know about the value of strengthening exercises. Not only do you need to work on upper and lower body strength, but you also need to improve your balance and reduce the stresses on your spine. In this video, I talk about 4 basic exercises all Osteoporosis patients should do. To learn more about Healthy Aging, please check out LiveWell50.com
To my valued YouTube subscribers, I have categorized my most popular videos based on body parts, from headaches to foot pain to make it easier for viewers to watch helpful videos. Enjoy & hope they help!
Headaches, dizziness, jaw & TMJ pain:
Jaw and Headaches
2 Exercises for a healthy neck
Shoulder pain with overhead reaching
Cure your shoulder tendonitis
3 ways to strengthen your Shoulder rotator cuff
At home Frozen Shoulder exercises
Shoulder dislocation exercise program
Improve your posture with this exercise
Arm pain? Check your supraspinatus muscle
Lower back stiffness on one side?
My #1 exercise for strengthening your Lower Back
5 minute daily core exercises
Hip and Lower back stretching routine
Piriformis muscle tightness (hip muscle)
Knee pain exercises
Foam rolling for hip pain
Over 50? Daily exercise routine to stay flexible
Over 50? 3 must do stretching exercises
Over 50? 5 Exercises all Seniors should do
Outer foot pain
Treat your lateral ankle sprain
Big toe pain
Enjoy!
#osteoporosis #osteoporosisprevention
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*chair squats
*wall pushups
*heel raise
*diagonal arm lift
with tension band
I felt the burn with the sitting/standing one 😅
I have an arthritic right knee, which is very sore. I don’t think I could use the sitting squats.
I can’t see with the comments over your
2 to 3x a week. How many counts?
Hi there I currently have a fracture in my T7 along with a herniated disc I guess in-between my L4 and L5 any suggestions for exercises, I have to wait a week for my T7 to heal apparently but after that I would like to reverse my osteoporosis
my sister 77 years she fall down and crack her hip। and get operation and set the steel plate to join her hip. can you advice any exercises/ physiotherapy to her . waiting your advice.
10 repetition, 3 sets, what does it mean ,at a time 30’ or 10 repetition and rest few seconds and start again.
If meds for osteoporosis are so bad for you, why did my doctor prescribe it? I’m taking Alendronate once/week
Excellently Selected and Demonstration of the Exercises to get started in self -health care!
What are your thoughts on taking Alendronate
Strength
How far away from the wall should I be when doing the push ups?
I'm Back! 1 year later. I'm going on 6 years whole foods and I'm exercising 3 days a week. My funny bone has gotten stronger the last year too.🦴 Now give me 10 regular squats for the healthy Like I just gave you.👍😃
For Australians, I recommend Onero which is delivered by exercise physiologists. It embraces most of the exercises in this video plus a press (weighted bar) , deadlift and a small drop with straight legs. I have gone from Osteoporosis to osteopenia for each scanned point in 18 months. There is a cost but if you have it in your location, check it out. I love going to classes.
Grasias
Also, I think these exercises are a good place to start!
I too am pursuing the natural, no drug route, and i made progress in a year! Oct. 2024 (age 65), I was told by two doctors that I had severe osteoporosis, and I must take meds. Instead, I did a lot of research on exercise, foods, and supplements. After 1 year of consistency, i did another Dexa scan. Unfortunately, the machine i had used was out of commission, so i had to use a different machine. My doctor wasnt impressed with the changes to my bone density scores; he told me there are variances between dexa machines. I feel that my scores are moving in the right direction, even if the difference in the machines can account for some of the improvement. Thoracic spine was -3.4 and now -3.1. Right total hip was -2.4 and now -1.8, right femoral neck was -2.7 and now 2.3. Left total hip was -2.5 and now -1.7, left femoral neck was -2.9 and now -1.8. So, my hips went from osteoporosis to osteopenia. Check out the LiftMor study.
Im 82, and my Dexa scan showed a decrease in both hips.
3 years ago, I had an increase in both hips.
My husband died 3 years ago, so the stress and lack of sleep affected my body.
I bought me a walking stick and I will begin to walk more.
I pray for less stress.
I broke my right arm years ago and it wasn't set properly so I can't do the wall pushups or anything that requires me to put pressure on my forearm and wrist. Could you show some upper body exercises you can do without putting pressure on my arm?
Thanks!
I am so happy to find you I have Osteoporosis 6yrs as I get older it is getting worse I shall do yr exercises thank you 👏💚🍀🙏🏻🙏🏻🙏🏻
I've just added a diagnosis of osteoporosis, this week, to my "collection". 2 hip replacements in 2016 and 2018 due to OA. Diagnosed with RA 3 years ago – doing weekly injections for that but some residual pain/rigidity in right wrist. The wall push-ups are a bit of a challenge owing to the RA. About to invest in a resistance band. Fingers crossed…well, maybe not, but you know!! Thanks for this! I'm 62, weigh 48kg, walk/cycle and do low impact workouts. I want to remain pro-active, though I admit to feeling a bit overwhelmed by this new diagnosis!
These exercises are great. I do Silver Sneakers 3 times a week. I am on my 2nd year of Prolia shot. No side effects and my scores have improved. Be careful Googling and getting everyone’s opinion. Trust your Endocrinologist. Blessings.
Short and good
Thanks!
Can you please tell me? Is it safe to do jumping jacks? I am 74 years old.
And I do have osteoporosis like negative, four, from what I remember. Please respond.I'd like to do fifty every day if it won't enter my spine.Thank you
To those of you who are considering meds, here are some facts. The initial increase in bone density plateaus and stops after a early on increase. However, the quality of the bone is not good. It is not strong and it is porous. I learned these things after I took Fosamax back in my 50's. I have been watching a lot of YouTube info to improve my posture and neck/head projection. I cared for a sick family member for 4+ years, from 2020 to 2024 and was constantly bending over and putting my body in a curved position, plus i injured my back doing lifting etc. There are so many good videos by multiple channels, Dr. Berg, Dr. Berry, Dr. Mandell, once the algorithms get your "number" you will have them pop up. Don't take the meds, i have a friend whose relative got the jaw deterioration! Other negatives many have mentioned. Better things to do from a holistic perspective. Plus there is a doctor somewhere whose wife had osteoporosis who reversed it. Not sure if i can still find that one, it was saved on an old phone. Wishing everyone wellness and good results!