Best Exercises for Osteoporosis (Build Stronger Bones)

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HT Physio – Over-Fifties Specialist Physio

Күн бұрын

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(Amazon Affiliate links) To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
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(Amazon Affiliate links)
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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...

Пікірлер: 204

@Victorsbzh 5 ай бұрын

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

@maryfrey 5 ай бұрын

Thank you! 😊

@gkan07 5 ай бұрын

Thank you!

@hilarybaker511 3 ай бұрын

Thank you

@shazben9822 2 ай бұрын

Thank you What are goblet and split squats please

@jamesleverette7624 2 ай бұрын

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.

@charlie2668 17 сағат бұрын

Thank you so much! I was doing an exercise incorrectly by the physical therapist didn't explain it thoroughly like you did and never corrected me. You take the time to explain every detail and why it is important. I have osteoporosis and the information you have provided has motivated me to keep up with the exercises -now that I know how to do them correctly. Thank you!!!

@WildGrandma 5 ай бұрын

Clear, detailed exercises with viewing of proper movements.

@smaragdavolidis9327 5 ай бұрын

Thank you once again for your precious advice.

@HT-Physio 5 ай бұрын

Always welcome!

@lesleycrane7474 5 ай бұрын

So helpful Will. So well explained and completely doable. Thanks.

@HT-Physio 5 ай бұрын

That's great to hear! I'm glad my advice is practical, that's the main thing!

@marialobo8556 5 ай бұрын

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 🙏

@HT-Physio 5 ай бұрын

Wishing you all the very best and I hope you find the exercises helpful :)

@minecirit6832 5 ай бұрын

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.❤

@HT-Physio 5 ай бұрын

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!

@arianasudamerica3801 2 ай бұрын

Definitely doable and to-the-point! Thank you!

@nancyswirsky9061 4 ай бұрын

Thank you so much for sharing your knowledge

@jameswaugaman8052 5 ай бұрын

Excellent!!

@kendylhoudyshell1399 5 ай бұрын

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 ❤

@HT-Physio 5 ай бұрын

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 :)

@shelleyj2242 5 ай бұрын

Thank you. It's very helpful!

@PVVI2015 5 ай бұрын

Thanks Will! The exercises you recommend are very doable and helpful. I have incorporated many into my regular routine - I have a chart now!

@HT-Physio 5 ай бұрын

Great idea! That will make it even easier to implement - anything that increases practicality will help in the long run!

@rachelyouness2942 Ай бұрын

May I ask what your chart looks like? I need to make one for convenience.

@deborahthaler35 2 ай бұрын

Great Video. Will be getting the book!

@nancya.nelson5810 5 ай бұрын

Very helpful. Good that you emphasize that exercise can help strengthen bone

@cathyb6358 5 ай бұрын

Thank you. This was very useful for me at this time.

@HT-Physio 5 ай бұрын

That's great to hear, I'm so pleased I can offer some support!

@user-tf2jh4rg8k 2 ай бұрын

Thank you for sharing you are a hero.

@Weemee52 Ай бұрын

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😊

@HT-Physio Ай бұрын

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 :)

@ConnieNowling 2 ай бұрын

Thank you very helpful. I will work on the 5 exercises.

@lovemypups341 5 ай бұрын

Thank you!

@HT-Physio 5 ай бұрын

You're welcome!

@annroman4561 5 ай бұрын

This was excellent. Thank you Will!

@HT-Physio 5 ай бұрын

Thank you so much!

@dianeparks9475 5 ай бұрын

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!

@lyndasoar4345 5 ай бұрын

... :)... 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

@HT-Physio 5 ай бұрын

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!

@cbodien 22 күн бұрын

Thank you so much. I will be doing these!

@kathyw8828 Ай бұрын

Great video. Your always great at explaining and showing us how to do them. Thanks for the information!

@marieargentieri7989 5 ай бұрын

Thanks! Appreciate these very much.

@HT-Physio 5 ай бұрын

Great to hear I can help!

@margaretlouis5172 Ай бұрын

Thank you, Mr. Harlow, for this invaluable information on how to strengthen your bones. As always, you are clear and well paced.

@francescaseyer4709 5 ай бұрын

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.

@jogriffiths4797 5 ай бұрын

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.

@HT-Physio 5 ай бұрын

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!

@lizzielines1 5 ай бұрын

Brilliant - simple and effective thank you!

@HT-Physio 5 ай бұрын

Happy to be of help!

@angelfitness100 Ай бұрын

Thanks for your help

@NiNi-mt8np 2 ай бұрын

Thank you so much .

@SusanD-if7tb 5 ай бұрын

Thanks Will. Super helpful.

@HT-Physio 5 ай бұрын

Always happy to help!

@RepairersoftheBreachEx.20.8-10 5 ай бұрын

²⁴ Pleasant words are as an honeycomb, sweet to the soul, and *health to the bones.* *-Proverbs 16:24*

@RepairersoftheBreachEx.20.8-10 5 ай бұрын

²² A merry heart doeth good like a medicine: *but a broken spirit drieth the bones.* *-Proverbs 17:22*

@RepairersoftheBreachEx.20.8-10 5 ай бұрын

³⁰ The light of the eyes rejoiceth the heart: *and a good report maketh the bones fat.* *-Proverbs 15:30*

@RepairersoftheBreachEx.20.8-10 5 ай бұрын

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*

@susiegee8223 Ай бұрын

Thank you Will! Just love your videos and clear, helpful explanations. Bless you!

@alan_yong 5 ай бұрын

🎯 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

@lostcreekfarm8470 5 ай бұрын

Thanks for a very clear and concise video. I'm a new subscriber.

@HT-Physio 5 ай бұрын

Thank you for subscribing I'm pleased you enjoyed the video!

@emilympiti5131 5 ай бұрын

Thanks Will

@HT-Physio 5 ай бұрын

You're very welcome :)

@user-ck7mn7ot7c 5 ай бұрын

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.

@HT-Physio 5 ай бұрын

Thank you so much for your lovely feedback, I'm so pleased you enjoyed the video - sending best wishes to Athens!

@guillafisher3647 4 ай бұрын

Excellent for osteoperosis

@plfitzgerald4540 3 ай бұрын

hello from🇮🇪! I have just been diagnosed with oestoporosis after a compressed fracture and your exercises are gr8 and I will follow regularly. Thankyou

@HT-Physio 3 ай бұрын

I'm pleased my exercises have been helpful - wishing you all the best :)

@sharmilasaha7265 5 ай бұрын

Awesome informative video Thank you Will

@HT-Physio 5 ай бұрын

You're very welcome!

@HasnahPang-ht5iq 5 ай бұрын

Tqvm for yr xplaination. Very goox n useful

@HT-Physio 5 ай бұрын

Happy to help!

@sharonmitchel1377 18 күн бұрын

Very nice. Thanks!

@HT-Physio 18 күн бұрын

Happy to help!

@annaportelli3777 3 ай бұрын

Tks great help

@HT-Physio 3 ай бұрын

Happy to help!

@lyndasoar4345 5 ай бұрын

V informative. Thank you.

@HT-Physio 5 ай бұрын

You're very welcome!

@Sarah33Kaufman 2 ай бұрын

Awesome!

@josinabaez898 Ай бұрын

Rowing, a good exercise for osteoporosis ? I do 150 low intensity strokes, 5 times a week. Age 86

@hmmm..2733 5 ай бұрын

You’re such a great help. I’ve been doing squats…and think it’s about time I started adding the goblet!

@HT-Physio 5 ай бұрын

Wishing you all the best - keep up the great work :)

@nadasmit2111 3 ай бұрын

Thank you so much,for beautiful explanation that will be very helpful for me.❤❤❤

@HT-Physio 3 ай бұрын

Very happy to help I hope it proves beneficial for you :)

@lucillachan1712 5 ай бұрын

Will follow your advice.Thanks.👍👍💪🏻💪🏻

@HT-Physio 5 ай бұрын

Wishing you all the best!

@yathmachandrasekara6873 5 ай бұрын

Thank you so much for your support

@HT-Physio 5 ай бұрын

You're more than welcome!

@donnasmalley3713 5 ай бұрын

These look very helpful

@HT-Physio 5 ай бұрын

I hope they can be of use!

@robertbutler2481 5 ай бұрын

This guy rocks. Greatttt

@HT-Physio 5 ай бұрын

Thank you so much!

@EvelynBaron 5 ай бұрын

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.

@esterventura9146 2 ай бұрын

Are those exerces fitted if you have hip replacement.? What are the best exercise if you have hip replacement ? Thank you.

@sandraharris8018 5 ай бұрын

Really enjoying the book too!

@HT-Physio 5 ай бұрын

I'm so pleased you're enjoying it - thank you for the support! Wishing you all the best :)

@user-to8yd7ko9p Ай бұрын

Merci pour votre aide ❤❤de France

@caroldoolam2310 4 ай бұрын

Thank you ! I am trying the excercises .I have osteoporosis.

@pamelaelhady7552 8 күн бұрын

Really enjoyed your exercises

@HT-Physio 8 күн бұрын

So glad you like them!

@sophieamirian6726 Ай бұрын

THANK YOU SO VERY MUCH WILL ❤ VERY USEFUL AND HELPFUL WITH HOPE ❤

@HT-Physio Ай бұрын

It's my pleasure to be able to help!

@hollish196 5 ай бұрын

I watch YouTUbe channels when I exercise. I am being entertained/educated and getting healthier all at once. Makes the process much less boring!

@user-on6lp5xm4i 26 күн бұрын

Hi Will thank you very much I know that video and I do it very often. I just didn't know that the exercises were enough Do well for ever I'm indebted to you. Dora

@chrisb7087 5 ай бұрын

Excellent. Thank you.

@HT-Physio 5 ай бұрын

You're very welcome

@susanakibara160 2 ай бұрын

Thank you so much this will surely be very helpful to me. I have oestoporasis. Susan from Kenya❤

@user-on6lp5xm4i 28 күн бұрын

Hi Will from GREECE. I thank you too much. Be well and helpful. Dora

@HT-Physio 27 күн бұрын

Hi Dora - It's my pleasure to help - I'm wishing you all the best :)

@jorgedorfman6103 5 ай бұрын

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

@HT-Physio 5 ай бұрын

Thank you for your comment! I'll add your suggestion to my list of future video ideas! Wishing you all the best :)

@jorgedorfman6103 5 ай бұрын

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

@happycommuter3523 5 ай бұрын

Yes, please! I second this. I have osteoporosis in my spine, and it’s a tricky area to target.

@Pinksalt8 3 ай бұрын

I too need exercises for osteoarthritis in the spine

@maryalgar8779 5 ай бұрын

Awesome. QUESTION: DO YOU HAVE SOME BACK EXERCISE RECOMMENDTIONS? PERHAPS A WALL PUSH-UP?

@HT-Physio 5 ай бұрын

Hi there - I have the following videos with exercises for the back which may be of interest! kzfaq.info/get/bejne/qqqEfKljxN2lZ6c.html kzfaq.info/get/bejne/gr6Bfpmd2rO0cp8.html

@MonicaMelia-vy2jt 3 ай бұрын

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 .

@HT-Physio 3 ай бұрын

Very happy to help! I'm so pleased my video was useful

@BinapaniBharali Ай бұрын

Thankyou sir

@HT-Physio Ай бұрын

You're welcome!

@sh8736 5 ай бұрын

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!

@JGH1708 5 ай бұрын

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.

@Newhome2024-k8x Ай бұрын

The same here I am a woman 45 years and start to have osteoporosis on age 25 without any medical condition

@parveensiddique1251 5 ай бұрын

Very nice video as usual God bless you dear Will Can you suggest some exercises for buffalo hump,iam 75 and 87 kg

@ritapita1126 4 ай бұрын

Thank you very much for this video. Are wall push-ups good for osteoporosis as well?

@anjanasaha3938 5 ай бұрын

Nice

@cherylscott5728 5 ай бұрын

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 🇦🇺

@olayidemosesogunleye6506 2 ай бұрын

Thank you for educating us on this. Apart from the exercises, are there supplements to build bone mass?

@carmenross1077 26 күн бұрын

Thanks for showing me the trick to do lunges. I will do this just like you teach thanks Mr. Will❤❤❤

@HT-Physio 25 күн бұрын

Very happy to help!

@JanetMarsh-ji6rj 18 күн бұрын

Thank you for this video. I have osteopoenia plus scoliosis of my lumbar spines which curves in a semi circle to my right. I am also talking letrozole for 10 years to prevent breast cancer recurrence a drug that weakens the bones. I need a safe exercise regime that will not cause injury. Can you make a video about what is safe exercise with scoliosis please?

@MickisMom 5 ай бұрын

Would a weighted vest work as well as holding a weight? I really appreciate your videos, Will.

@hawkssidekick4831 5 ай бұрын

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.

@musheopeaus4125 5 ай бұрын

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

@HT-Physio 5 ай бұрын

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! kzfaq.info/get/bejne/jpOHjcZ2xuDJqYk.html kzfaq.info/get/bejne/fJydpNSU2LKRemQ.html kzfaq.info/get/bejne/eZylnaySm5OZj6c.html

@prabhapandey3959 2 ай бұрын

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

@ci813 6 күн бұрын

👍🏻👍🏻👍🏻thanks

@HT-Physio 6 күн бұрын

You're welcome!

@cyndyrogers2063 2 ай бұрын

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!! :)

@heatherheather7107 2 ай бұрын

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!

@deepost2604 Ай бұрын

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.

@heatherheather7107 Ай бұрын

@@deepost2604 yes, same here.

@happycommuter3523 5 ай бұрын

Coming back to add: these exercises make going up and down stairs so much easier!

@lucia-zw1wv 4 күн бұрын

Thank you.🙏Always looking for new ways to reverse my osteopenia. Will walking up steps 2 at a time help? It seems similar to your step ups.

@joseenoel8093 5 ай бұрын

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!

@connylukey2068 2 ай бұрын

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.

@anujakumar06 Ай бұрын

Awesome! I have added these exercises to my daily routine. I can’t thank you enough for such helpful videos. I keep reminding myself - taking care of muscles and bones is similar to eating food. We can’t eat just once a week - it has to be done at least twice or three times a day. We have to find time for exercises every day to see good results. Thanks a lot!! 🙏🙏

@CCB249 5 ай бұрын

One caveat that I have. Make sure your toes are directly straight from your knees. Do not allow your feet to splay.

@evelynwoolston7 2 ай бұрын

I don't quite understand this. CC. Do you mean your toes shouldn't be turned outwards?

@shazben9822 2 ай бұрын

⁠@@evelynwoolston7it means keep ur feet straight not turning to any side keep them in line with your knees

@evelynwoolston7 2 ай бұрын

@@shazben9822thanks lots

@suegriffin1046 2 ай бұрын

Do you have actual videos of you doing the exercises? I would really like that for motivation

@ruthkult6536 5 ай бұрын

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?

@philipdeynchausti9064 5 ай бұрын

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.

@HT-Physio 5 ай бұрын

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!

@shameemhabib1974 5 ай бұрын

After the excersise your body more sore....wat does that mean

@1309gsk 5 ай бұрын

gt video. thanks

@HT-Physio 5 ай бұрын

Happy to help!

@user-xk3ej6jd5h 5 ай бұрын

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.

@dianecyment1715 5 ай бұрын

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 KZfaq using moderate dumb bells (about 7 to 10 lbs.) Should I continue doing these in addition to adding the exercises you recommend here? Thanks.

@lynnrowley3686 2 ай бұрын

I was under the impression that rebounding is another exercise that increases bone density...please discuss. Thank you

@happycommuter3523 5 ай бұрын

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!

@HT-Physio 5 ай бұрын

Keep up the fantastic work - I hope the exercises can offer some extra support!

@happycommuter3523 5 ай бұрын

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.