5 Easy Ways to Improve Bone Strength AT HOME with Osteoporosis

[@bertiebyrne749]

I so appreciate your videos. I am a #4 cancer survivor. I’m also 85 years old!

[@arthritisadventure]

Glad you like the videos! So happy you're crushing it! 85! That is so awesome.

[@LilikoiJammin]

I’ve been doing Pilates since ‘85, yoga more recently and power walking and thought I was in excellent shape. Much to my surprise I recently was diagnosed with severe osteoporosis and fractured my pelvis in 6 places from a slip & fall where I slipped into doing the splits and just tore my pelvis apart. At the physical therapy evaluation the therapist immediately noted how limber I am but no strength. I’m lifting weights in therapy but that ends soon so I am grateful for any and all help I can get. 🤞 Thank you, this old dog is learning new tricks!

[@sylviarojas8196]

Thank you, Dr. Kuhn, I love the way you share this valuable information with all of us. Thank you too for sharing your lovely home and your super gorgeous doggo. Blessings.

[@arthritisadventure]

I'm so glad you liked the video! Thanks for the compliment on the home too :)

[@Richard-xg1vv]

Your style and manner make you one of the best teachers/instructors on the internet ! You're helping a lot of people with your common sense and safe methods of getting into better condition.

[@arthritisadventure]

Thank you so much for your comment!

[@tiffanyb.7596]

Thank you so much! I have osteoporosis in both hips due to chemotherapy. I’m always concerned about bone strength and balance. These exercises are just what I need to incorporate with my daily walks. 😊🦋

[@arthritisadventure]

You're so welcome. Glad you got the exercises you needed.

[@irenegilchrist9641]

Can I begin with these exercises with Oesteoarthritis in my knee and hip?

[@tiffanyb.7596]

@@irenegilchrist9641 Hello, it’s important to check with your doctor. 🦋

[@a.wilcox5690]

I have osteoporosis in my hips due to chemo as well. These are great exercises to do at home. Duplicate exercises in my senior fitness class. Over the holiday break in classes, your exercises will keep me strong. Also between classes.

[@BobbieMcGee-sz7yo]

Thank you - I'm 63 and in good health but recently diagnosed with osteoporosis, quite severe in my spine, so I'm anxious to adapt my exercise routine correctly. The clear guidance on how to do the exercises safely, and how many reps, is very helpful. Your dog is lovely too! ❤

[@arthritisadventure]

You are so welcome!

[@sharonbowers7713]

Thank you, I am 80 years old and need these ! I'm trying to stay as strong as possible 💪.

[@arthritisadventure]

You got this!

[@ChittarupaYoga]

Her exercises are great for you. Keep doing what you can.

[@yvonnescott3028]

Hi Alyssa you are so amazing I do incorporate your exercises every single day. I like your teaching delivery you have such a nice personality and come across as being such a sweet young lady. Keep up the good work!!! Blessings...

[@arthritisadventure]

You're so welcome!

[@conniethornbury9464]

I have osteoporosis especially in my wrists and back. There's an overwhelming amount of info out there.Thanks for breaking it down in a concise and informative way 🤗😘

[@arthritisadventure]

Glad you like the explanation!

[@MrsMcFeely]

I love your channel. I have early onset osteoarthritis due to EDHS (and genetics). I have incorporated your side-stepping & tandem stance while brushing my teeth twice daily (4 mins total per day). The results are shocking to me! Just 2 simple exercises twice a day have helped alleviate my knee pain so much. I can't thank you enough! (Know how I thank you? I let the ads play in all your videos that I watch. 😊)

[@emily7960]

I watch All your videos!! I was at My Dr. This past Monday. I was doing your 1st. Excerise, in His Office, He asked me to sit!! Explained what I was doing!!😊😅

[@arthritisadventure]

I'm glad you watch all the videos!!!

[@DM-wl6yd]

Alyssa - Appreciate all your efforts and time spent creating these videos to help people with osteoporosis or arthritis. I do an osteofitness class a couple times a week and your exercises provide a nice complement to my class exercises because as you indicated, you can do them every day.

[@arthritisadventure]

Thanks for liking the video!

[@cgriffball6889]

I have found all your videos super helpful. I now use every opportunity to do an exercise and now find it strange to sit for very long without moving -and off I go again! I did my first hike in Italy this summer and due in no small part to your amazing tips and drills. THANK YOU 🙏 🙂

[@arthritisadventure]

So awesome to hear your success! Where was your Italy hike at?

[@shadegarden7375]

Excellent!! You show and explain beautifully!!

[@arthritisadventure]

Happy to help!

[@sparky7915]

I have osteoarthritis and I find your exercises are very helpful. Tx. for posting this video!

[@arthritisadventure]

Glad you like the video!!!

[@jberg2332]

Thank you! I'm recovering from fractured kneecap it's been tough! You have helped tremendously! ❤

[@arthritisadventure]

I'm so glad!

[@kerriekina3166]

Thank you, no one has said why if they are better for you now I know I can do these very easily slowly over time thank you❤😊⭐

[@arthritisadventure]

You are so welcome!

[@ginkodragon]

These are perfect for me and my husband. We are 76, and my husband has limited mobility during to some spasticity after a stroke. For me, I i have two bad knees with torn acls in both knees, and surgeries need to strengthen my legs to be able to get into my high truck with less pain. I do that heel drop when doing tai chi, but lunges hurt my knees. Love your dog!

[@arthritisadventure]

Thanks for sharing! I will say hi to Teddy for you.

[@lyndi9082]

Thanks so much Alyssa! You come through once again with a wonderful set of exercises to gain strength, balance and more! I always appreciate all your efforts to help us with exercises we can actually do, even if we're a bit stiff, and not as flexible. I see a bright future of physical health thanks to you!! ❤🏋‍♀

[@arthritisadventure]

You are so welcome! Glad you liked the exercises.

[@meizheng8914]

I really like this idea. I will do it every day. Thank you. I just diagnosis osteoporosis .

[@arthritisadventure]

Glad you like the idea!

[@LilyWesselsSoselisa]

Thank you dear Alyssa for keeping looking after us all who need your excercises. With regards, Lily

[@arthritisadventure]

You're so welcome!

[@Gabriel-vz7ml]

Thank you Alyssa!

[@arthritisadventure]

You are always welcome. Thanks for the support of the channel.

[@mariamunaff8880]

Thank you for these exercises! ❤ You have a beautiful home 😊

[@arthritisadventure]

You are so welcome! Thanks for the compliment.

[@KLeslie292]

You are amazing to give us 5 movements we can incorporate throughout our day to create impact for bone density improvement ❤

[@arthritisadventure]

So glad you like the 5 movements!

[@eileenalbanese5362]

Love these simple yet effective exercises. 👍👍👍❤❤❤

[@arthritisadventure]

Glad you like them!

[@annieacres]

Thank for demonstrating at home exercises.

[@arthritisadventure]

Any time!

[@kdcbattlecreek]

Have osteopenia due to weak legs and balance issues. These look perfect for me to hopefully start rebuilding some bone!

[@arthritisadventure]

Best of luck!

[@hemapatil4859]

very easy exercises to do n also are very effective

[@arthritisadventure]

Thanks for liking

[@thecatatemyhomework]

Thank you. These exercises are great!

[@arthritisadventure]

Glad you like them!

[@nelumudagama7067]

Many thanks. Very practical and doable. 😊

[@arthritisadventure]

Glad it was helpful!

[@manou1960]

Thank you!❤

[@arthritisadventure]

Welcome!

[@ChittarupaYoga]

I like the stomp to stand exercise. I'm going to start doing that.

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@erniefeline2215]

It is so helpful for your explaining modifications and mechanics of each exercise. Very easy to understand and follow!

[@arthritisadventure]

Happy to hear that! Thanks for watching.

[@dewdlee]

I tried jumping a few years ago, which ended up with both ankles swollen and bruised. I've been heel dropping ever since. But his I'm going to heel drop more frequently to rebuild my ankles to tolerate small jumps again. I hope to eventually do split-step drills in the grass, maybe by Spring, TYVM!

[@arthritisadventure]

Thanks for sharing!

[@widowswatch6610]

Good instructions for exercises

[@arthritisadventure]

Glad you like them!

[@suej4430]

Great content & explanations & demonstration! Thank you!

[@arthritisadventure]

Glad you enjoyed it!

[@mart5476]

Thanks for these exercises. I have been doing some but will ad more.

[@arthritisadventure]

You are welcome!

[@lindavonkreisler9645]

Easy to incorporate when you have exercises to do at home! Thanks

[@arthritisadventure]

You're so welcome!

[@GayleLevy-y3k]

Just what I need ! Thankyou!

[@arthritisadventure]

You’re welcome!!

[@patriciagriffin1505]

Thank you Alyssa

[@arthritisadventure]

You are so welcome!

[@eleanorbarrie3527]

Hiya from Scotland!🏴󠁧󠁢󠁳󠁣󠁴󠁿 Many thanks Alyssa, I'm able to do your exercises regularly because they fit in very easily and naturally with one's day to day routine, also I find them effective without being too strenuous. I have RA with the beginnings of osteopenia too but luckily I rarely have pain( just some stiffness and temporary aches)and can usually move about fine-- just don't ask me to run a marathon!🤣

[@arthritisadventure]

Thanks for sharing and I am glad you like the video!

[@ferdinandbellavance5045]

Thank you ,it is explained so well, I believe strongly that those excercice are very good to keep your bone strong.

[@arthritisadventure]

You are so welcome!!!

[@mudhens4ever]

Your dog is so chill, and a cute as can be. And thank you for this helpful vid!

[@arthritisadventure]

Thanks! He's there for support of the arthritis community. Glad you like the video!

[@joseenoel8093]

❤I would kill to have legs like yours, kidding, I'm a long time sufferer of groin injury and you showed me my prob, thanks (I'm going to start wearing an ankle bracelet to build up that side), you're the best!

[@arthritisadventure]

Thanks so much for the compliment.

[@TrainerLiz1]

I'm a personal trainer. Love your videos and Lady...your legs rock💪

[@melodygough2276]

Can you link that video? I need that also!

[@hildamartinez4042]

Alyssa Muchas gracias por aportar tu conocimiento para nuestro bienestar! Qué Dios bendiga cada uno de tus días! Me gustaria que tus videos fueran subtitulados ( no hablo tu idioma) aún asi procuró realizar los ejercicios!. Saludos desde Ciudad de México.

[@arthritisadventure]

Gracias por el comentario. Echaré un vistazo a cómo hacer subtítulos para español. Espero que KZbin agregue la funcionalidad para hacerlo automáticamente.

[@hildamartinez4042]

@@arthritisadventure 🤗😁

[@lynneberry6495]

Great! 👌🙏 Love your doggie.. So cute💖

[@arthritisadventure]

You are so kind

[@raquelromero2339]

Thanks Alyssa!

[@arthritisadventure]

You're so welcome!

[@ababyboomer2000]

Just what I needed, thank you

[@arthritisadventure]

Welcome!

[@ababyboomer2000]

@ thank you

[@parvatiranganathan3379]

I love ur videos as the exercises r simple n kitchen friendly.I am having RA in my left ankle n swelling too.Please show some exercises for ankle RA.

[@arthritisadventure]

Glad you like the exercises. I will add more ankle videos to the list.

[@onlyhummingalong]

I love your videos. Thanks.

[@arthritisadventure]

Glad you like them!

[@sb2333]

Thank you for looking after the osteo viewers 👍👍

[@arthritisadventure]

Any time! Thanks for the support of the channel. Make sure to share with people that would benefit from the video.

[@tibisaybermudez4945]

Hi Alyssa, thank you for sharing, I have done many times your other osteoporosis videos, I love them. For this new video, can I add ankle weights to walk in place? I just had that idea. I have osteopenia with low risk of fracture according to the tests and I do resistance weight training. I had a very bad fall this summer on a trail and thanks God I was fine, no broken bones, just a few scratches, bruises and a swollen knee and fortunately that healed quickly.

[@arthritisadventure]

I don’t typically recommend ankle weights for walking as it can cause certain uncles to become overworked. Literature supports wearing a weighted vest when walking.

[@beverleyarmstrong2578]

Thanks Alyssa

[@arthritisadventure]

Welcome!

[@RawSimpster]

Thank You!!💯💯

[@arthritisadventure]

Welcome!

[@stacydietzler9321]

Can we do heel drops and all of the other exercises with running shoes as I have high arches/tight calves and have had shin splints in the past? Thanks Alyssa for your helpful videos!

[@martagomes567]

Thank you for the training! I like your channel!

[@arthritisadventure]

Glad you enjoy it!

[@mandorlap8091]

This is amazing!!

[@arthritisadventure]

Glad you liked it!

[@KarenDougan-qx6hp]

Thank you!

[@arthritisadventure]

You are welcome.

[@joematosian2274]

Love this video, as well as all of your videos. I am a certified personal trainer working with some clients suffering from osteoporosis. Keep up the great work... you're making a difference!

[@arthritisadventure]

So glad you like the video! Thanks for watching.

[@jeffj318]

Great video and information. 👏

[@arthritisadventure]

Glad you like it!

[@preetithakur7899]

Thank you Madam for exercises, one thing to ask my physiotherapist told me not to jump . I'm a patient of MS.

[@arthritisadventure]

Glad you like them. These are intended to be general guidelines and follow what your trusted practitioner says.

[@nuthinbutlove]

Thank you!

[@arthritisadventure]

You're welcome!

[@loriwilliamson5738]

Your channel is SO helpful for folks who cannot get out of the house. Thank you! And, just LOVE Teddy!

[@arthritisadventure]

You are so welcome! Teddy says hi!

[@crazyfoodieiss]

Great Amazing video 👏🏻

[@arthritisadventure]

Thanks for the visit

[@sparklemint2458]

Thank you ❤

[@arthritisadventure]

Welcome!

[@kotipallidevi8842]

Love you alyssa❤.. from india

[@arthritisadventure]

Thanks so much! Glad you like it.

[@stacydietzler9321]

Can we do heel drops with running shoes as I have high arches/tight calves and have had shin splints in the past? Thanks Alyssa for your helpful videos!

[@adreniaramos5862]

Hello Dr. Kuhn, is it alright to do the heel drop while the knee has Osteoarthritis?

[@LJE-B]

If you’re post menopausal and are not on HRT you should know you’re at severe risk for osteoporosis. My doctor never told me that and now, I have osteoporosis.

[@Kaz-fb9lz]

Hi Alyssa, is there an alternative to heal drops if you have arthritis in the big toe joint? I caused myself a lot of pain from doing heal drops, I didn’t know at the time I had arthritis. Thank you for your videos, they are very helpful.

[@arthritisadventure]

There are the others to start with in the video. Glad you like the video!

[@clairereilly2778]

Great video. Just wondering if wearing sports shoes with good shock absorbing makes it necessary to stomp harder?

[@arthritisadventure]

Shoes can also decrease the stress going through the bones.

[@jessdrake2422]

Great informationL video, sorry my phone won't allow me to like videos, I don't know if it is my phone or RA in my hands

[@arthritisadventure]

Glad you like the information!

[@janp7943]

For the heel drops barefooted or shoes? Does it matter? Is rebounder good for osteoporosis and is it ok for knee arthritis? Thanks! Love your channel. ❤

[@arthritisadventure]

Here are my thoughts on rebounding: Is rebounding exercise good for arthritis? kzbin.infozBhZbwh3zU8?feature=share

[@widowswatch6610]

Do you have a video on bone strengthening exercises for older women that have a mild prolapse "??????????????

[@Marilyn7733]

Hi. Are these exercises just as effective with shoes on or are they meant to be done barefoot? Also, what’s your feeling about rebounding? I e been thinking of purchasing one. Do you think it helps strengthen our bones? I’m 70 with osteopenia and no prior injuries. Thanks.

[@arthritisadventure]

Research has shown that rebounding may not have a significant impact on bone strengthening. You can do in barefoot if comfortable. Shoes will absorb some of the stress.

[@Marilyn7733]

@@arthritisadventure Thank you!

[@jc7093]

HI ! Is there an alternative to jumping? Thank you! j

[@ismith4748]

What do you think about vibration platforms?

[@beckygwinn2107]

Do you recommend a certain shoe for osteoarthritis in the knees ? I love to hike in winter months and need a shoe of hiking boot to wear. Thank you.

[@missytamik9209]

Hi Alyssa! Is walking enough for gaining bone density or do I need to be jogging to get the benefits?

[@arthritisadventure]

Research has found walking isn’t enough to stimulate bone strength but adding resistance training and impact exercise can be.

[@missytamik9209]

@@arthritisadventure ok, I do exercises with dumbbells and resistance bands 💪 and I’ll add these exercises to the mix

[@shans8823]

Thanks so much for sharing. I have Osteoporosis and recently diagnosed with knee arthritis. My floor is hard marble, and I wear room slippers. May I ask - is it ok for me to do the heel drop and stomp squat? Thanks in advance.

[@arthritisadventure]

Thanks so much for the compliment.

[@arthritisadventure]

with the presence of knee pain, master both movements without impact first and then once the pain doesn't interfere with the movement, impact may be able to be added

[@tomsniff2029]

Do you have anything for arthritis of the ankles What is a good exercise To gain Range of motion Decrease pain

[@gurpreetkaur-mk8uz]

Hello mam, i hVe ra and have knock knee inside problem,,,kindly make a video on this hiw to straighten knees pls

[@matt1023]

The dog is like why are you on my couch? 😅

[@arthritisadventure]

I know he really is 😅😅

[@evanorth3056]

Thank you for these-I just noticed that you’ve got the exact same stove I do, except ours is gas where yours is electric😉🤣🤣

[@arthritisadventure]

I wish ours was gas! lol

[@maryalgar8779]

Love that I can work these into my household chores etc. You are in bare feet - is that preferred over shoes? I am comfortable in bare feet.

[@arthritisadventure]

shoes will absorb some of the impact- so if you need to soften the impact shoes can be helpful

[@judygray2602]

Can you do this with hip replacement?

[@arthritisadventure]

Depends on when the surgery was and how your recovery has been.

[@claudinevandamme4809]

I love the dog laying and watching the video..thinking...mmm I don't think so..😅

[@arthritisadventure]

He loves being in the videos!

[@claudinevandamme4809]

@@arthritisadventure so cute... beautiful dog.

[@elizabethmiller6581]

Your dog could care less. Love it

[@arthritisadventure]

He just likes to be around for filming!

[@lroberts1008]

I'm assuming you can increase weights and intensity with frequency. Right now, I have some pain but am hoping to overcome it.

[@arthritisadventure]

Correct, these movements are able to progress in difficulty. If there is a presence of pain, reduction in intensity can be beneficial.

[@jeananderson1598]

Thank you! Love your channel. Unfortunately, I have tried various exercises with stumping even with modifications, my knees pay the penalty and are very sore the next day. I know it’s good for me, but not worth the pain.

[@arthritisadventure]

Glad you found the video informative.

[@bettyking3636]

my old lady bones say thank you.

[@arthritisadventure]

👏🏼👏🏼👏🏼

[@m.b5046]

hello Dr. May I know if the exercise bike is good for hip arthritis and knee osteoarthritis or not? Thanks

[@arthritisadventure]

Here's a video on the topic. kzbin.info/www/bejne/j6TPmImOgJiXa68

[@m.b5046]

@ Hello Dr. would you please demonstrate, how you cycle forward and backward, as you said in the video; at minute 2:30? Thanks

[@teresasmith2161]

Schrenghten?

[@suelabelle]

What if u don't have a complete foot - I lost my rt great toe @ 3 yrs & I'm now 73. I was a jock my whole life until back surgery in 2016😢

[@Jan-lb2sf]

I have osteoarthritis...so do I still do these exercises?

[@arthritisadventure]

These are targeted for stronger bones.

[@Jan-lb2sf]

@@arthritisadventure so do them or not?

[@janewhite]

I'm a bit worried about some exercises for osteoporosis bc I've just been diagnosed with lumber osteoarthritis?

[@lktravelsuk]

nice utube. Loved watching it. Please let me know how to order bands for my legs. which brand and how to order them and the cost and related equipment. Thanks

[@arthritisadventure]

Glad you like them. There are some bands on my amazon link. www.amazon.com/shop/adventurealive

[@vivian9803]

Is it more effective to do these in bare feet?

[@loretacolantonio7398]

Do I need to do these excercises in my bare feet?

[@arthritisadventure]

no, they can be done in shoes too

[@jeffbrougher5326]

You are so sweet I love all your exercises.

[@arthritisadventure]

So glad you love all of them.