5 exercises to build stronger bones with osteoporosis

Certain exercises might not be building stronger bones like you thought....🦴
Research has shown you need two things in order to be effective at increasing bone density with osteoporosis. The 5 exercises in this video incorporate these strategies to maximize the benefit and help you to live an active life while preventing fractures. According to the research, exercises for osteoporosis can be one of the most powerful tools in improving bone density and preventing fractures.
Join Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows you the best osteoporosis exercises. The key is make sure the movements make you feel good, that you are consistent and aim for 2-3 times per week. In order for exercises for osteoporosis to be effective, you have to make sure you are challenging your body enough and in the right ways.
It's important that these exercises help you to exceed forces that your body is used to during daily activities. With both high intensity and high impact exercises, your bones can strengthen in the best ways, especially in the hip and the spine.
Other videos you'll like: 👍🏻
10 Minute Osteoporosis workout: • 10 minute workout for ...
Osteoporosis Workout #1: • BEST exercise routine ...
Osteoporosis Workout #2: • BEST Osteoporosis Work...
Research: 👀
Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription: www.ncbi.nlm.nih.gov/pmc/arti...
High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial: asbmr.onlinelibrary.wiley.com...
The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review: www.ncbi.nlm.nih.gov/pmc/arti...
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@spartacusjonesmusic]

Exercise 5: There is a very similar combat drill we do all the time, using opposite sides. EG: Step right and punch left/ Step left and punch right. Simulates slipping away from the attack and simultaneously executing a counter-attack. Just FYI. ;)

[@juliaryan1410]

Impressed how many new moves you keep creating! I was a little nervous when you called these out as high impact and high intensity as those definitions feel out of my range right now. BUT! Wow, you came up with moves that are absolutely doable. I'm an Adventure member but still love coming here to see what else you've posted and what I can add to my day. You're a gem!

[@arthritisadventure]

Hi Julia! Yes, I'm so glad you're in the membership and I appreciate the kind words. I've been working on some great exclusive content to add to the workout library of the membership so keep a look out!

[@aruniarut5682]

​@@arthritisadventure zaf

[@melodyking5998]

You are so cool 👏👏👏 I just subscribed 🛎️

[@roxywells521]

Ask your doctor

[@sailorette47]

Hi. This is my 2nd osteoporosis workout with you. I enjoyed doing your exercises. Thank you for responding on my day comments. I now know how to adjust for my body. Thank you for the link & exercising with you😊

[@cathythornton6773]

This is my first time seeing one of your videos, and it came up in the suggestions I suppose because I’m looking for osteoporosis friendly workouts. I just had to tell you that you gave the very best instruction on a wall push up ever. I’ve always wondered if I was standing too close or too far. How easy it was when you said arms length and then half a step….Thank You! I’m definite going to follow you for more osteoporosis workouts!

[@bozenawojno344]

You Are amazing. Beautiful explanation for each exercise. You are absolutely great. Be blessed and stay motivated because you’re doing great things for aging people. I am 75 years young and I am staying healthy because people like you 💪💓❣🙏🤗💝

[@arthritisadventure]

So great to hear!

[@j.s.5467]

I’ve been following and doing your workout videos for a year, so these moves were familiar, but I love that you broke them down and gave specific reasons on why each are important for those of us with osteoporosis. Thank you for another super helpful video! You’re the best!

[@arthritisadventure]

Thanks for the kind words! I appreciate the support of the channel!

[@user-px3oh7zp3u]

I have bad result of bone density and I have pain in my left hip. Walking is good for osteoporosis. I like trekking but to walk for 2 hours I think is not making any good to my hip pain. But I am interest to try your exercise you show on this video I am 68y.thank for this video very appriciated

[@chrisb7124]

I'm the same age and have osteoporosis. I have hip pain if I walk for too long as well. It was diagnosed as bursitis/Greater Troncheratic pain. The exercises I was given to help this condition were to strengthen the butt muscles. Hope it's the same for you and not anything more serious. ​@user-px3oh7zp3u

[@cindystechschulte1487]

Thanks Elisa

[@rani1634]

watching your videos helped me physically become pain free thank you alot

[@arthritisadventure]

You're so welcome!

[@dianacook6337]

Thank you so much. I like that I have your routine to follow.

[@jennyfulcher8035]

Thanks so much for these bone-strengthening exercises! I emailed my PT your video and she was impressed. Jenny

[@arthritisadventure]

great to hear!

[@michaeldiodati3819]

Alyssa the great ! I can’t get enough of your great exercises your the best.

[@arthritisadventure]

I'm so glad you like the videos and channel! Keep up the comments!

[@charanderson707]

Thank you. Very well presented.

[@arthritisadventure]

Glad it was helpful!

[@caroljones5986]

Great exercises! I really appreciate the selection of options. I have RA and osteo, along with having had some joint replacements. I can't do the high impact/intensity anymore that I was doing in my younger years. I believe I can do most, if not all, the different exercises shared in your video. Thank you!!

[@arthritisadventure]

Welcome!

[@celestiaam7997]

You are a gem Alyssa.Thank you so much.❤

[@arthritisadventure]

You're so welcome! Thanks for the support!

[@celestiaam7997]

❤❤❤​@@arthritisadventure

[@yvonnedunbar4450]

Thank you Alyssa, for all the videos and your encouragement. I just started today!!

[@arthritisadventure]

I'm so glad you're here, and glad you like the videos!

[@EvaSawicka]

Fantastic video. Thank you!

[@arthritisadventure]

Glad you liked it!

[@karen-xn6su]

Thank you. Very helpful.

[@arthritisadventure]

Glad it was helpful!

[@nancyorchard8867]

Checking out all your osteo videos...thank you for all you do!

[@arthritisadventure]

Great to hear! Glad you like the channel.

[@annaargyriou861]

Really helpful video with explanations. Thanks once again.😊

[@arthritisadventure]

My pleasure 😊

[@janhavipote5399]

Doing wonderful job. Many thanks to you 😊

[@arthritisadventure]

Thank you! 😃

[@heatherheather7107]

Thank you for this and for providing the research to back it up. 👍😊

[@arthritisadventure]

Glad it was helpful!

[@neritesorero1541]

Thank you very much for sharing. This is a great hel.. God bless and keep you always.

[@arthritisadventure]

You are very welcome

[@ABab-jf2jb]

These 5 exercises are so good. Thank you. Subscribed.

[@arthritisadventure]

Glad you like them! Thanks for joining the movement!

[@nelled6240]

Thank you for your excellent teaching

[@arthritisadventure]

You are very welcome

[@fayeliston954]

Thanks so much! This is very doable and I can do it several times a week.

[@arthritisadventure]

You're so welcome!

[@smallfootprint2961]

All very helpful. Just recovering from s broken leg/hip, so very timely. Thank you. Lynn

[@arthritisadventure]

You're welcome!

[@carmelmalone8262]

Great video thanks

[@arthritisadventure]

You're welcome! Glad you like it!

[@deborahshields729]

Thank you so much for this excellent summary of very simple things I can sprinkle throughout my day in addition to my regular strength training heavy with dumbbells. I really appreciate this! And I can do them even with a very mangled arthritic knee caused by car accident injuries. I am thrilled beyond measure about that!

[@arthritisadventure]

Glad this is helpful for you ❤️

[@cristinamora1778]

The best exercise channel I found for my issues. Thank you Dr. Alyssa.👍

[@arthritisadventure]

Happy to help!

[@WendyIsaac-qk4sw]

Awesome content!! Thank you. 💕

[@arthritisadventure]

You're so welcome!

[@anjnagupta7468]

Agree wholeheartedly And the explanation explanation is done beautifully and slowly and easy to understand

[@sharonneethling2243]

Thank you I need this

[@arthritisadventure]

Great! Glad you found it.

[@suetsnbjj2853]

Thank you! 💖

[@arthritisadventure]

Welcome!

[@wendym2544]

Excellent video!! TY.

[@arthritisadventure]

Glad you enjoyed it!

[@michelleanderson3212]

Thank you💕

[@arthritisadventure]

Welcome!

[@sjweigel9671]

Thanks for more osteoporosis content. The explanations are really helpful and the exercises accessible. Love the content and especially the 20-30 minute range works well for me. Ways to add weights if appropriate are also appreciated. Thanks.

[@arthritisadventure]

Hi! Glad you like the video. Inside the membership Adventurers for Life there are almost 100 follow along workouts, with 20-30 minutes being a popular length. These workouts can help you to build strong bones and also help keep your joints healthy. Learn more at: keeptheadventurealive.com/start

[@abirami3690]

Great exercises!! Watching your videos gives me peace n joy there's hope even i have knee pain. God bless you

[@arthritisadventure]

Thank you! Glad you liked the videos!

[@teresacrowley4076]

Thank you Alyssa for all your videos.And Happy New Year to you and your loved ones 🎉🥳🎉🥳🎉

[@arthritisadventure]

You're welcome! Happy New year to you too.

[@matios6013]

Thanks a lot ...very good exercises

[@arthritisadventure]

You are welcome!

[@robinmarcus2407]

Thank you so much.

[@arthritisadventure]

You're welcome!

[@martonnassau]

Thanks so much we need to do your exercises !!!

[@arthritisadventure]

Any time!

[@user-xl1pf7rs7n]

Thank you Alyssa. I will start incorporating the stomping into my day. I was diagnosed with osteoporosis last January. I started exercising again. Thank you for taking the time to do these videos.

[@arthritisadventure]

You are so welcome!

[@deborahhall4848]

Love your demonstration to build stronger bones with osteoporosis.🤗

[@arthritisadventure]

Glad you like them!

[@d.haskins3840]

I love your channel...will be trying this soon

[@arthritisadventure]

Hope you enjoy!

[@christyhelferich2325]

Thank you so much..❤

[@arthritisadventure]

welcome!

[@lindajones4676]

Informative!

[@arthritisadventure]

Yep!

[@patemmert2672]

Great. Thank you!

[@arthritisadventure]

You are welcome!

[@baohwadeng]

Thanks a lot, I enjoyed doing it, will be Beneficial.

[@arthritisadventure]

You are welcome!

[@mrsmucha]

This was a very helpful video.

[@arthritisadventure]

Glad to hear it!

[@gordonhalstead9846]

Thanks for the best presentation ❤😊best exercises for osteoporosis watching your presentions Lucy have a powerful day 😊😊❤❤

[@arthritisadventure]

Thank you! You too!

[@cmansheim8170]

I certainly appreciate your wonderful heart that wants to help others. You are articulate & well informed & as well as a gifted teacher…presenting the exercises with many important tips to be successful without hurting ourselves. Thank you kindly Dr. Alyssa. I have slight osteopenia which has been stable for years & I certainly don’t want it to progress. These exercises are very doable. 😊

[@arthritisadventure]

Glad you liked the video!

[@hekeseme]

Great ex….very easy to add into a daily routine! Thanks.

[@arthritisadventure]

Perfect!

[@sagedakotalmft7763]

Fun and easy! Thank you!

[@arthritisadventure]

You are so welcome!

[@IreneConstantinidou]

Thank you so much 💞i will start that osteoporosis program tomorrow..i will doing again the osteo test on September..hope for better results!!

[@arthritisadventure]

You can do it!

[@everrrgreenwanderer4956]

Thank you

[@arthritisadventure]

You're welcome

[@evelyne7071]

Excellent

[@arthritisadventure]

Thanks!

[@ChristineHartsfield]

I teach active agers Pilates and mix in a variety of osteoporosis safe exercises. Thank you for posting so many helpful exercises! I incorporate many of them in my classes. I appreciate how inspiring and specific you are in your instruction.

[@arthritisadventure]

Thanks for the kind words!

[@auntiedoni]

I've been looking for a PT coach to help me on my difficult journey. FINALLY I have a PCP who recommended your channel, so happy. I just went off of the meds for Osteoporosis and I want to tackle this head on through exercise and diet.

[@arthritisadventure]

Welcome to the channel!

[@ManpreetSingh-gz1bw]

Thank you for such an informative n useful video. I can easily manage to do these in the comfort of my home n turn on ur video to go along doing the exercises. I appreciate it v much. Thank you so much. Sending you love n blessings.❤

[@arthritisadventure]

You are so welcome! Glad you liked the video.

[@purplechris9480]

Really like your videos! I've done 6 weeks of PT for a total knee replacement. Feeling great! They gave me exercises to do at home. Plan on doing more. And yours will be helpful, thanks!!

[@arthritisadventure]

So glad you liked the video!

[@wendylee6249]

Thanks!

[@arthritisadventure]

You’re welcome! Thanks for the support!

[@chrishingson3064]

Wow i have knee replacements and bad arthritis finally some exercises i can do ❤

[@arthritisadventure]

Glad you like the exercises!

[@ainefair7647]

Thank you😊

[@arthritisadventure]

Welcome!

[@pinacolada8835]

Thank You so much , Alyssa🙏 🔱✊🇺🇦🤝🇺🇸💪❤️‍🔥‼️

[@arthritisadventure]

You are so welcome!

[@maril1379]

Thanks thumbs up

[@arthritisadventure]

Thank you!

[@deborahhall4848]

I have been doing this 3x a week and reach 20, 30 counts doing high intensity and high impact.🤗

[@arthritisadventure]

Nice!

[@terris1482]

Great video. I have osteopenia and was recently told by my doctor that it close to be considered osteoporosis. I am definitely going to start your exercises in hopes to keep the osteoporosis at bay. Thank you.

[@arthritisadventure]

Glad you liked the video!

[@deborahransom6819]

You are unbelievable because of you. I'm walking without pain in my groin and walking without a limp. Thank God for you

[@arthritisadventure]

I am SO glad to hear! Glad you are seeing results from the channel. Keep it up.

[@veronicah6766]

Thank you. I have been diagnosed with osteopina and my dr has recommended medication. I have been taking the recommended supplements and been on my own in figuring out the exercises. This will be a great help. I used to hike a lot and backpack some, although at 69 I am not so active. Seems the yoga and walking the dog arent really helping the bone density. I am excited about doing this routine. Thanks again

[@jennieosborne3530]

I also was diagnosed with osteopenia & they wanted to put me on medicine as well. And I declined it I do a lot of walking to keep my legs strong. Then I started to do exercises.

[@swatipalkar78]

Thanks from India

[@arthritisadventure]

You're welcome!

[@mariasweeney7948]

I love your videos! My only concern is the interruptions with ads. I know that you KZbin creators have some control over this and I’ve noticed that my favorite, KZbin yoga instructor is never having a commercial in the middle of a video. One of these yoga instructors told me that she makes enough money on KZbin with the videos that come before the start of her video and after, and I wonder if this is something you would consider doing?

[@SolehaMaleck]

Will try later.TQ from Spore.

[@arthritisadventure]

Hope you like it.

[@B33263]

Great video 👍

[@arthritisadventure]

Glad you enjoyed it

[@debbeleigh1930]

Great exercises! I have osteoporosis with a few thoracic and lumbar compressions. Would these be safe for me?

[@vallang4832]

I love it.

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@missymason2377]

OK.. continue

[@ez4me2sa]

In addition to these, Rebounding is the absolute best for osteoporosis.

[@judybelight8041]

Heel drop is part of the tai chi warm up! I do 100. Have increased to several times a day 😁 Subscribed

[@arthritisadventure]

Thank you for subscribing! Welcome to the adventure!

[@Blueskies7775]

Side note - great microphone and sound!!!

[@arthritisadventure]

Thank you! We've upgraded our equipment.

[@EMC726]

Thank you for your video. After being away from exercising due to a tendon rupture which I don’t know if my ankle and arch will truly heal I will try your video. This last week I found out I have osteoporosis, so I have to really be cautious I start this new journey with destroying myself. TY again !

[@arthritisadventure]

Glad you liked the video!

[@SMoodley]

Awesome!Love it.

[@djnick59]

I just started these tonight. I will pace myself, as I have been sedentary for almost 18 months. (injured my C2-C7.

[@arthritisadventure]

Great. Make sure to progress inline with how your body responds.

[@djnick59]

@@arthritisadventure I will!

[@klt3065]

I just started following you and love your videos. I was just recently diagnosed with osteoarthritis in both hips and the pain is 7-9 now. I’m ready to start some of your exercises and wanted to know should I do these types in this video? Thank you

[@arthritisadventure]

With higher levels of pain right now- this video may be too much. A next step could be the free 3 day walking workout challenge as those workouts are gentler. You can sign up here: keeptheadventurealive.com/walking/?

[@klt3065]

@@arthritisadventure Thank you so much. I actually been to your site and bookmarked the walking challenge. I will start with the challenge.

[@soltanakouider5922]

thk u pls more exo for the spine

[@marybennett8657]

I I love your videos

[@arthritisadventure]

Great! I'm glad you like them.

[@rosarieramon1081]

I'm having sciatica issues as well. Can these exercises help? Thank you for sharing.

[@monicaherce3009]

Hello Alyssa, thank you very much for the videos. I'm already working on them. However I have arthritis in my knees and I was wandering in all this stomping will make them worse or even better perhaps. Thanks.

[@arthritisadventure]

Really depends on how it feels and the strength you have. Start soft then increase as you’re able.

[@louellaj.holguin2676]

Love it

[@arthritisadventure]

Yes!

[@catherineg9943]

I have Osteoporosis w/MULTIPLE old AND newer, “ill healed”, ANTERIOR-COLLAPSED vertebrae; MAJOR SPINAL OSTEOPHYTES that “blur” ALL EXISTING/NEW, SPINAL/VERTEBRAE DAMAGE; an “extremely overly-curved” lumbar from gymnastics/cheerleading in JHS and HS; an elongated tailbone, Degenerative Disc Disease, Neuropathy in BOTH FEET, (not “painful”, I just can’t “feel my feet making contact” with the floor/sidewalk, etc.); mild thoracic Scoliosis (10* curvature); MAJOR SPINAL MUSCLE SPASMS, (that if “stretched/loosened” cause my spine to be “unsupported”, leading my SEVERELY DAMAGED SPINE to collapse forward and CAUSING SEVERE PAIN); nerve damage in my spine, legs, ankles and feet from FAILED, MULTIPLE-LEVEL, MULTIPLY-PERFORMED “RF Treatments”; Spinal Stenosis; arthritis in my wrists and elbows; “Necrotic” tissue and arthritis BOTH knees…I THINK that’s everything “BONE” Related…..I get Prolia shots 2x a year. I’m not allowed to lift/carry anything more than 10lbs NOR do ANY “IMPACT” ACTIVITY. Osteopathic Spinal Surgery is a “NO-GO” UNTIL my Spinal Cord is “in danger of being severed”……I live in a state of HELL!! Attending “PT” is ALSO NOT a “current option” due to “15+ OTHER Diseases/Disorders” I have…..😂 Suggestions?? 🤷🏼‍♀️ Catherine ✌🏻❤️👊🏻 Peace, Love, and Respect!!

[@solveigsommerfeld9423]

Good against Osteoporose!!!❤

[@fionaglidden5954]

Hi Alyssa, thank you for these exercises to target bone loss. Unfortunately I’m on an estrogen blocker for five years post surgery/chemo and radio for breast cancer. Letrozole leaches bone mass 🙁 and I have found out via a bone density test I have osteopenic hips 😕. I walk around an hour a day and I incorporate 20-30 mins of slow++ jogging during the walks. Would this help too? 🙏🏻

[@paulineyu4472]

thank you Alyssa for the youtube workout . I have been looking for these type of workout to build strong bone at home. questions I have, would these exercise help increase bone mineral density in the hip bone (-2.5)? would these exercise lower my ntx (45)? I don't really want to take drug and would like to take the natural way to increase my bone health. please advise. thank you again.

[@pamorama]

These are EXCELLENT exercises for those of us with osteoporosis! Thank you so much for these.

[@arthritisadventure]

You're so welcome!

[@ruthhorndasch5244]

I’m very active. I weight lift 5-7 days a week. I do floor push ups and I practice yoga daily. I’m a former runner but am injury has kept me from this the past year. I was just diagnosed with osteoporosis @ age 58. I plan to add some of your stomping exercises but what I want to know is am ok to keep fight what I’m doing?

[@ladyanne8139]

These are wonderful.. I do the wall ones. I run in place. Jogg. I do chair squats. I def will do the side shuffle. Stomping. 😅

[@arthritisadventure]

Glad you like them!

[@eagle-eye29]

How do you do high intensity exercise when you have a heart condition?

[@gparamaeswary7276]

Can you do this if you have T9 compression fracture

[@valerieterblanche4636]

I wonder if there is any cure for belching or burping with arthritis. Is is so painful thank you

[@elizabethrash7370]

Does it matter if I do these on low pile carpet or on tiled floors?

[@bettiannwhitelloyd6364]

Can you do these and the stomping if you’ve just gotten over three compression fractures that were burst fractures. I thought I’d read not to do jumping or stomping etc.

[@armidasanjose6331]

Is jumping good for arthritis? I get confused at times- exercises for osteoporosis may not be good for arthritis? Grateful for your clarification.

[@arthritisadventure]

If your joints are prepared for it, jumping can be effective but without appropriate strength and power, it could cause some pain

[@robinwilson8435]

Can you define repetitions? Do you mean when you say 10-30/40, does that mean repeating that exercise 10-40 times total? Maybe so, as I was thinking of prior training with x number of sets of, say, 10 reps.

[@sojournerhouse]

I move these. It would be good id the ad was not in the midddle.. Thank you.