5 exercises to build stronger bones with osteoporosis

[@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!

[@emjayvee9]

Heel drops, stomp squats, side shuffle, wall push ups, side stomps + overhead press (1 arm) Thank you!

[@Hannah-pb5px]

Thanks for the summary🙏

[@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😊

[@superfit60]

I play basketball: jump, and shoot baskets daily for an hour, also drive to the bucket ... this helped me achieve actual change in one year. .... .7 in the hip and.5 in the spine... I also lift heavy weights with trainer compound movements(low reps), HRT, and on high protein diet. You must exercise daily 2 hours for this... and you make bone health your #1 priority. I am now out of osteoporosis, in osteopenia and heading toward 0. one measurement of hip was positive .1.... I am 62 years old...and I had a THR 10 years ago...

[@miril8741]

You give me hope!

[@superfit60]

@@miril8741@miril8741, you can do this it's about exercise, diet, and HRT. Don't need the drugs that have bad side effects. Doctors just want to write a prescription for prolia and send you on your way.

[@great-garden-watch]

66. Female. I really want to play basketball. Where is it possible?

[@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.

[@judyfinnegan5268]

You are great thank yu so much fr such great exercises fr bone health brilliant explanation much gratitude 👍❤️

[@lindagonzalezrusso1192]

Looking to incorporate these things without causing spondylolisthesis flare. In addition, meniscus tear, osteoarthritis spine and knee....degenerative issues. At a loss here

[@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!

[@ChB7124]

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

[@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. ;)

[@rani1634]

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

[@arthritisadventure]

You're so welcome!

[@Maryam-ue3vw]

Perfect instructions comprehensive, to the point. Physicians need to watch this to explain to their patients. Many thanks.

[@arthritisadventure]

So glad you like the videos.

[@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!

[@julieoelker1865]

Thanks for this Alyssa. I'm 61 and was first diagnosed with osteoporosis after a spinal fracture when I was only 50. In just the last few months, I have been doing step aerobics, but nothing as specific as this. I have a bone density scan next month. Wish me luck.

[@arthritisadventure]

You got this!

[@luzocasio3111]

I just got diagnosed, please keep us posted. Good luck 👍

[@lorrainev4564]

I'm 52 and I was diagnosed with osteporosis and had a fracture in wrist

[@lindabaehr1236]

Hi! Love your video. So you have a paper handout that we can download and print for the 5 exercises?

[@anna-ripley]

How did it go? 🙂

[@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!

[@jennyfulcher8035]

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

[@arthritisadventure]

great to hear!

[@annaargyriou861]

How clear you explain every movement! Love your videos.

[@arthritisadventure]

So glad you love the videos!

[@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 ❤️

[@WendyGibson-v8i]

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!

[@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

[@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.

[@harmonyandpeacetranquility7851]

Did you decide to take the medicine?

[@veronicah6766]

@@harmonyandpeacetranquility7851 no.

[@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!

[@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!

[@michgrl29]

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

[@pamelabuttke2109]

Newly diagnosed with osteoporosis! These moves are doable and attainable!! I’m having another bone scan soon! I’m anxious to see after adding these moves to my light jogging helps!!

[@arthritisadventure]

Glad you like the moves! I hope you nothing but the best on this journey!

[@LJLerch]

Same here! Just diagnosed with osteoporosis in hips and ostepenia in spine. I am NOT taking Fosamax, it is a dangerous and destructive drug. Glad I found this video! Good luck to you.

[@dr.jenniferdugan7031]

I was concerned when you said high intensity and high impact but thank goodness I didn't continue searching. I watched your video. and your 5 exercises were all doable! You are awesome. Thank you.

[@arthritisadventure]

Great work on the exercises!

[@nancyorchard8867]

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

[@arthritisadventure]

Great to hear! Glad you like the channel.

[@smallfootprint2961]

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

[@arthritisadventure]

You're welcome!

[@barbmckinlay5108]

Thank you; I was just diagnosed with osteoporosis and these will help immensely.

[@arthritisadventure]

Best of luck on this journey!

[@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!

[@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!

[@deborahhall4848]

Love your demonstration to build stronger bones with osteoporosis.🤗

[@arthritisadventure]

Glad you like them!

[@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!

[@carmenfelder5104]

Wow I didn't realize how many people suffered with bone density? It sucks it so painful my knee hurt so much. I pray I can finds ways to help myself with this new problem I now have. Happy journey to all.

[@gordonhalstead9846]

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

[@arthritisadventure]

Thank you! You too!

[@vivian9803]

I did these today in addition to my Leslie Sansone Walk At Home workout, and I am feeling exhilarated. Thank you, Alyssa!

[@arthritisadventure]

Nice work! Glad you like it!

[@luannefleming9260]

Thank you! I was just diagnosed with osteoporosis in my spine!

[@Ann-n8n1z]

This is just what I've been looking for. Thank you so much!

[@merylbotkin1147]

Thank you, you have a very clear way of presenting exercises.

[@arthritisadventure]

Glad it was helpful!

[@heatherheather7107]

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

[@arthritisadventure]

Glad it was helpful!

[@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!

[@celeste514]

Thanks!

[@arthritisadventure]

You’re so welcome!

[@marisamcginnis5059]

Thank you for the clear demonstration and explanation.

[@arthritisadventure]

You are so welcome!

[@ginabartiromo2348]

I've been looking for some reasonable strength training exercises for bone health without having to go to the extremes. Thank you😊

[@arthritisadventure]

You're so welcome!

[@ABab-jf2jb]

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

[@arthritisadventure]

Glad you like them! Thanks for joining the movement!

[@cristinamora1778]

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

[@arthritisadventure]

Happy to help!

[@susannebrandl1900]

I have just been diagnosed with osteoporosis after a spinal compression fracture and wonder how many of you are taking medication like Bisphosphonates. Not sure what to do. Great exercises and will do them

[@melitmanuel2990]

Thank You for this excercise Alyssa God bkess u ❤

[@arthritisadventure]

You're so welcome!

[@alisonhendry2928]

Fabulous new things to add to my exercises! Thank you! I was a bit nervous with the high impact high intensity verbiage, but had military like drills in my imagination 😂😂. Your versions are totally doable on and off all day… like waiting for water to boil… shuffle in the kitchen or drop the heels etc… love it.

[@arthritisadventure]

So great you're adding to your exercises.

[@sherrywoodrum7577]

First time seeing you. Did the 5 exercises, & will do them again. Thank you for explaining and showing them. Subscribing now😊

[@arthritisadventure]

Welcome! and thanks for subscribing!

[@maireadtallon1897]

You are great Alyssa and you dont give too many lessons at a time so that I don’t forget. Msiread

[@bettyknight8362]

I thin😮k it to late am 73 i. Just seen this video. An i have bones fractur foot left arm my head theeth buy i will tri these x.will help

[@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!

[@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!

[@binachand968]

THANKS A LOT. STAY BLESSED

[@celestediehl7413]

Thank you so much for sharing these!

[@arthritisadventure]

You are so welcome!

[@janhavipote5399]

Doing wonderful job. Many thanks to you 😊

[@arthritisadventure]

Thank you! 😃

[@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!

[@cmbooks2000]

These are great excercises to include in the workout. The only one that caused excruciating pain was that seated spot stomp. Made my knees hurt A Lot. The others were great. Thank you!

[@arthritisadventure]

Make sure to listen to your body. Glad you liked the information.

[@EvaSawicka]

Fantastic video. Thank you!

[@arthritisadventure]

Glad you liked it!

[@clareherbert2224]

I've been doing workouts for years, but still got osteoporosis possibly connected with long term use of PPIs. I realise I wasn't doing a lot of impact so I have added your 5 great exercises into my routine. I love them! Thank you so much for these well thought out exercises. ❤

[@arthritisadventure]

Thanks for sharing!

[@MrsSheffield]

Side note - great microphone and sound!!!

[@arthritisadventure]

Thank you! We've upgraded our equipment.

[@debbeleigh1930]

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

[@jorgedefunes4088]

Thank you so much from Spain, EU.

[@arthritisadventure]

You are welcome!

[@cindystechschulte1487]

Thanks Elisa

[@carolaron6296]

It’s very hard to do high intensity and jumping etc with PsA… the joints suffer for too long after. Thank you for the great tips

[@arthritisadventure]

Glad you liked the tips!

[@annaargyriou861]

Really helpful video with explanations. Thanks once again.😊

[@arthritisadventure]

My pleasure 😊

[@michy2630]

Hi. Im 53 & have the beginnings of osteopenia. Im on the thin side. I don't drink smoke or drink diet soda. I lift 3 days a week & have been doing this for 4 yrs. Im not sure why my numbers keep increasing on the Dexa. Ive also lost 3/4". Im really upset. I do all the right things & have this.

[@denaj9534]

Unfortunately, it’s also hereditary.

[@robynzartz]

So grateful to find you. Im nearly 72 with degenerative back disease and osteoporosis in it and also bad knees. Im not sure where to start with all your excercises. I can walk about 20 to 30 mins ok but have bad stiffness etc. Can you direct me please. Id like to do a challenge. I have a recumbant excercycle.

[@arthritisadventure]

Hi! Here is the link to our challenge. See you on the inside! bit.ly/489S99e

[@MarleneLarose]

I'm on my way,thanks

[@fayeliston954]

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

[@arthritisadventure]

You're so welcome!

[@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!

[@neritesorero1541]

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

[@arthritisadventure]

You are very welcome

[@celestiaam7997]

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

[@arthritisadventure]

You're so welcome! Thanks for the support!

[@celestiaam7997]

❤❤❤​@@arthritisadventure

[@vivian9803]

You remind me of Denise Austin 😊 Thank you for these exercises which I will be adding to my routine. I wish I had known about them when I was still in the osteopenia stage because doctors never mentioned exercise, only drugs and calcium supplements.

[@arthritisadventure]

I'm glad you like the channel!

[@jancrow1663]

Awesome information, precise with excellent demonstrations! Thank you so much! I will be following you for more great health information! ❤️

[@arthritisadventure]

Great! Welcome!

[@nancylapointe556]

My hip replacements are from 2002 and 2007 and holding up pretty well at 77yo - I think I was told not to run or jump - and now there are so many healthy exercises that include a little jumping or stomping - asking my doctor is not an option - just wonder your thoughts about stomping with 2 old hip replacements - are soft stomps just as effective? Thank you for all you do for us out in cyber space.

[@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.

[@susanm7354]

Thank you this is great to get me started.

[@arthritisadventure]

You are so welcome!

[@charanderson707]

Thank you. Very well presented.

[@arthritisadventure]

Glad it was helpful!

[@hekeseme]

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

[@arthritisadventure]

Perfect!

[@lisaspencer8836]

Your videos are very informative. I just found you. I was just recently diagnosed with osteoporosis. I am 58 years old. I am very active. I’ve been doing weights along with cardio for over 20 years . I will now start doing more impact my question is by doing this every other day for example 30 minutes can change really happen for my bones?

[@arthritisadventure]

Glad you like the videos.

[@matios6013]

Thanks a lot ...very good exercises

[@arthritisadventure]

You are welcome!

[@pamorama]

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

[@arthritisadventure]

You're so welcome!

[@chrishingson3064]

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

[@arthritisadventure]

Glad you like the exercises!

[@baohwadeng]

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

[@arthritisadventure]

You are welcome!

[@martonnassau]

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

[@arthritisadventure]

Any time!

[@sagedakotalmft7763]

Fun and easy! Thank you!

[@arthritisadventure]

You are so welcome!

[@RB-gt8bf]

I loved these 5 exercises! I know these are something I can be consistent with at home 3 to 4 times per week. New subscriber here also!

[@arthritisadventure]

Glad you like them and welcome to the channel!

[@feryala2783]

You 're grate! Thank you! ❤

[@arthritisadventure]

You're welcome!

[@patemmert2672]

Great. Thank you!

[@arthritisadventure]

You are welcome!

[@goldenhawksinternationalmy668]

Thanks Madam

[@arthritisadventure]

Welcome!

[@d.haskins3840]

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

[@arthritisadventure]

Hope you enjoy!

[@dianastoevelaar9548]

❤Thank you so much, Alyssa for posting such an excellent video for those of us with osteoporosis! 😃I found your instructions very clear and educational and your unique exercises very doable. Your helpful tips for modifying the exercises are extremely useful to those of us having to be careful to not incur more injuries. I have subscribed and I am looking forward to watch (and following along with) many more videos. 😅 You’ve been a real treasure to find, Alyssa! ✨🤩✨Thank you for gifting us with such great content.🤗🥰❤

[@arthritisadventure]

So great to hear! Thank you for the support of the channel.

[@sharonneethling2243]

Thank you I need this

[@arthritisadventure]

Great! Glad you found it.

[@carmelmalone8262]

Great video thanks

[@arthritisadventure]

You're welcome! Glad you like it!

[@karen-xn6su]

Thank you. Very helpful.

[@arthritisadventure]

Glad it was helpful!

[@leoniefryer4238]

Thanks for your video. So good!

[@arthritisadventure]

Glad you liked it!

[@robinmarcus2407]

Thank you so much.

[@arthritisadventure]

You're welcome!

[@soltanakouider5922]

thk u pls more exo for the spine

[@deeT02]

Ive always seen Sr recommended resistance exercises.

[@everrrgreenwanderer4956]

Thank you

[@arthritisadventure]

You're welcome

[@wendym2544]

Excellent video!! TY.

[@arthritisadventure]

Glad you enjoyed it!