BEST exercise routine if you have OSTEOPOROSIS | STRONGER BONES | Dr. Alyssa Kuhn

Learn more about osteoporosis, video ONE here: • 3 Things you NEED to b...
Video THREE, Best TRX Exercises for Osteoporosis: • TRX exercises for STRO...
**Please note this video does contain high impact exercise that may aggravate some osteoarthritic joints if not prepared** if you have joint pain, I’d suggest trying a more beginner routine first ****
If you are looking for an exercise routine you can do for your osteoporosis at home, you have come to the right place! Join Dr. Alyssa Kuhn, physical therapist and arthritis specialist with Keep the Adventure Alive as she takes you through a follow along, high impact exercise routine to build stronger bones! Research says bones respond best to high impact exercise along with resistance training. Here she shows you her favorite movements to help fight off osteoporosis naturally! Your bones love stress so these exercises will help make them stronger.
If you have osteoarthritis, there are important considerations to take into account such as pain levels. Higher impact activity can also be beneficial for osteoarthritis and modifications are given based on how your joints are feeling! If you are a woman over 50, you will benefit from doing these types of exercises whether you are diagnosed with osteoporosis, osteoarthritis, or both! Make sure you get a DXA scan, understand the findings, and get clearance to exercise before starting this video.
//Articles:
Is jumping safe for osteoarthritis? keeptheadventurealive.com/is-...
TOP Arthritis Friendly workout equipment: keeptheadventurealive.com/top...
10 BEST TRX leg exercises: keeptheadventurealive.com/5-b...
Follow us on social media:
Website: keeptheadventurealive.com
Facebook: / adventurealive
Private Facebook Group: / adventurealive
Instagram: / adventurealive
Subscribe to our KZbin channel: / alyssaadventurealive
Get Dr. Alyssa Kuhn's book, Move Well Age Well: How to Rock the Later Years with Fitness and Mindset: amzn.to/3tv8SjP
Best shoes for osteoarthritis relief: bit.ly/35oHv0O
Disclaimer: This post 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 video or site.

[@tdeej7062]

Hi! ....just viewed your osteoporosis, osteopenia videos. Recently, diagnosed/osteopenia ... 70 this year. Fibromyalgia my constant companion having a deliberate, specific exercise routine is necessary. So glad I found you....quite able to do all your videos comfortably. Your my personal trainer, alleluiah❤

[@arthritisadventure]

Glad you found the channel too! Thanks for watching.

[@user-po6tk3fv9f]

68 and Recently diagnosed with osteopenia in hips and spine, these are brilliant exercises I'm determined to reverse this diagnosis, thank you

[@j.s.5467]

59F recently diagnosed with osteoporosis. I’ve spent the past 20 years walking at least 20 miles a week and have a low bmi, but I was not doing high impact work. I’m so glad I found your videos. You have a very positive energy and your workouts are fun and challenging. Thanks, Dr. Alyssa!

[@pinkiepinkster8395]

You also need to eliminate meat and dairy and gluten and oils and just eat fresh fruits and veggies and nuts and seeds and berries and melons and lentils and follow Dr. Brooke Goldner's smoothies and Bryan Johnson's Blueprint diet protocol and heal your gut.b

[@SakuraSpring]

Got thru the workout. Excellent! Please continue your make the osteoporosis videos. Thank you!

[@arthritisadventure]

Glad you liked the workout. Make sure to check out other videos on the channel!

[@Denise_Warwick]

Alyssa, you are really simply the best and you help some many people with osteoporosis with your exercises. God bless you. Thank you very much. You are an Angel.

[@arthritisadventure]

Thank you so much for your kind words!

[@grol094]

I've just found this video of yours. I will be trying this. Thanks heaps

[@pam.h4007]

Am 68 and recently diagnosed with osteoporosis. Right now I can already see that I don't have the leg strength to do these first exercises. Will keep trying to see if I can build it up. Actually, now that I went through the whole video, the warm-ups are the most difficult part haha! One request is that you say how many reps you are aiming for with each exercise

[@marymaynard7980]

After taking Fosamax for 7 years, I still have osteoporosis and am soon going to have left hip replacement. Love your part one and two, will continue with these workouts long into the future, while also exploring another medication option with my doctor. I am 63 years old.

[@nancysilvestri4]

Your videos are fantastic!! I usually can't do your exercises quickly but I'm glad you emphasize motion, no matter what level you are at!!! Thanks Alyssa!!!🎉❤

[@arthritisadventure]

You're so welcome!

[@yokeliew8550]

Thank you for this remainder - high impact exercise without too much difficulty 👏

[@christopherfavors3828]

Dr. Alyssa. Second time doing this workout for osteoporosis of my bones. Thank you so much for this awesome demonstration to strengthen & build bone density!🤗 I am interested in more demonstration for stomping, jumping, & weight bearing exercises!☺️

[@arthritisadventure]

Glad it was helpful! Hopefully more are coming soon.

[@ednahill6217]

Do you have suggestions about medications or vitamins to heal bones of severe osteoporosis? I watched your show for the first time today, very impressed. Thank you for doing it.

[@candierichard8931]

I love your videos and am so glad i found you.

[@bethcares17anonymous38]

These really help me! I’m so entirely grateful for your important body of work, Dr Kuhn! You are The Best!!!

[@angelavalentino3261]

Love them!!! Thank you so much!!!!

[@beverlydavid590]

Thanks Dr Alyssa ❤

[@hildamartinez4042]

Dra. Mil gracias por su magnífico aporte en beneficio de nuestra salud! Nueva subscriptora, me gustaría que sus videos fueran subtitulados al español! Saludos y bendiciones desde la ciudad de México!.

[@annrostock148]

Great routine! Thank you!

[@arthritisadventure]

You’re absolutely welcome!

[@janetsingleton9141]

Love this! Especially the balance portion with the crossover! Thanks :)

[@arthritisadventure]

Yay! Love to hear it!

[@carolynpierson4434]

Another great workout! Thank you🙂

[@arthritisadventure]

You’re welcome!

[@mariajosegarcia21]

This is the kind of routines I've been looking for. Thank you very much

[@arthritisadventure]

You’re so welcome!

[@steverich_photography]

Thank you Dr. Alyssa for a very informative video. I am a new follower.

[@arthritisadventure]

Welcome! Glad it was helpful!

[@elliekirk6001]

Love doing this ! It’s fun as nesscessary thank you ❤❤❤

[@2winlock]

This Is just what I was looking for! Just diagnosed with osteoporosis. Started an exercise circuit 3/week at curves but needed and was searching for heel strike/high impact exercises and found you!. New subscriber! Thank you!

[@arthritisadventure]

Yay! Welcome ❤️

[@LuckTR]

Great...feel so much more energetic and ready to move after this! Thanks Aly!!!

[@arthritisadventure]

Yes I love it!!

[@agnestaylor-ww1uw]

This is different. Love it!

[@arthritisadventure]

Glad you like it!

[@teebird50]

I love your osteoporosis workouts. I do 1 and 2 back to back. Will we get a #3? The weights are great. I feel like I’m helping my bones as well as getting cardio and some arm toning. Win Win Win!! Thanks again

[@pamelacharbonneau3115]

Thank you.

[@alisarobinson5005]

Thank you so much for sharing your knowledge. I am loving your workouts!!!

[@arthritisadventure]

You are so welcome! I'm glad you like the videos.

[@SuperRyansMom]

Thank you so much for doing the full workout with us Alyssa! Really appreciate this. You have a new and very grateful subscriber!!

[@arthritisadventure]

Yay! Thank you!

[@roseannadeacon3517]

I am doing your three osteoporosis exercises and I love them. My balance has improved 100 percent I feel great after your workouts. Thank you for the great job you do, you are always encouraging and you always have a smile, thank you very much. and I look forward to more osteoporosis workouts. Don’t ever stop , the only problem I have is I can’t seem to find the link for your trx, maybe you can you can help me with that.

[@doreenbeitter5456]

This was a great routine. Thanks! I subscribed to your channel after doing it and see myself adding this on to other workouts a few times a week.

[@arthritisadventure]

Awesome, that's great Doreen!

[@bornagainchristian2501]

Dr Alyssa. Very east exercises and effective. Thank you

[@arthritisadventure]

👍🏻 👍🏻

[@marywallen3645]

Had an MRI done this past summer and in the report it looked really bad to me but all the doc said was that it was osteoarthritis in my left knee and that it wasn't that bad, I'm currently doing PT for the 3rd time and I just want to "get better" so I can enjoy my 6 grandchildren and get down on the ground and back up again without discomfort and struggling. Hopefully with the help of your KZbin channel I'll be able to do that

[@maryatsidakos2543]

Great workout! Love it ❤

[@arthritisadventure]

Great!

[@carlaward1026]

thank you. great workout.

[@arthritisadventure]

Glad you liked it! Keep up the good work.

[@elliekirk6001]

Love this high energy with the safety ur knowledge reassures us Thank you so much ur an Angel Xx❤

[@arthritisadventure]

you're welcome!!

[@KMH1237]

So good - and fun! Thanks much!

[@arthritisadventure]

You are so welcome!

[@Angelinajoy111]

Thank you! I will definitely be doing this. I have herniated discs along with arthritis and degenerative disc disease so I’m SCARED of impact and too much movement.. I subbed to your channel and I hope you have more lower impact workouts coming.. thank you so much!!

[@arthritisadventure]

I have lots of lower impact workouts, this is particularly higher impact for osteoporosis. Here is one you can start with: kzbin.info/www/bejne/gpuskJaorspjhJI

[@freerangemaker]

Fantastic! I found myself with the little hops forward, and balance, the body also wanting to hop in a backwards direction.

[@arthritisadventure]

Wonderful! You can do it!

[@sjweigel9671]

i love this workout wish the sound was a bit better but have listened enough that I can follow it.

[@arthritisadventure]

Still working through the audio but glad you liked the video!

[@blancaaguilera6921]

Thank you Dr…I love your videos.😘

[@arthritisadventure]

Glad you like them!

[@user-or2cp4ko3e]

many thanks from germany für these wonderful exercises

[@arthritisadventure]

Freut mich, dass dir der Inhalt gefällt.

[@saeedehfa2250]

Oh wow I have to try this one too ❤

[@carmenross1077]

Will be doing this tomorrow start

[@arthritisadventure]

Awesome!!

[@martaburchart4558]

Dear Alyssa, thank you for this content. could you add videos about how to coorect Posterior tilt, something for flat feet, how to increase foot arch and strength?

[@sharonmitchel1377]

Thank you. These are different from what I’ve seen before so will be a good addition to my exercise plan! I really like that you understand that many of us also have OA.

[@arthritisadventure]

I'm glad to hear you like them!

[@shirleychang2071]

I like your workout! This is the type of exercise I need for my osteoporosis to arthritis! Thanks Dr Alyssa!! 21:48

[@jackiepenner-lourdes3374]

Thank you!

[@arthritisadventure]

Welcome!

[@veronicah6766]

Great video routine. It is very doable and versatile for everyone's level. thank you

[@arthritisadventure]

You're so welcome!

[@meryncallander2729]

What a great workout. I've done it 3 days in a row. I love the way you keep the pace, interest, variety, options.... keeps me interested engaged and going... thank you so much. I'll be checking out the others.

[@arthritisadventure]

Great! Glad you like it. You can check out others on the channel, or join my premium membership, Adventurers for Life!

[@deborahhall4848]

Love your demonstration for osteoporosis to get stronger bones.🤗

[@arthritisadventure]

Yay!

[@MsDaySJES]

So happy I discovered your videos. I do this osteoporosis workout and the second one at the same time, three times a week. Using 3 lb weights to start. My PT says give it six weeks before adding more weight. Looking forward to more videos on osteoporosis.

[@arthritisadventure]

I’m so glad you like them!

[@vivian9803]

I’ve added the lateral stomps to my daily Leslie Sansone walk-at-home workout and I’m going to follow your three-part workout videos as well. Just diagnosed with osteoporosis at age 65 and I refuse to take any of the medications.

[@lauracde4414]

This is awesome! I’m 69 and haven’t been able to find anything high impact that I could do but I can do this! And I really need the balance exercises. They are the hardest for me. Thank you!

[@arthritisadventure]

You are so welcome!

[@lucyvu8668]

I like these exercises I’ll try to do all of them very soon

[@arthritisadventure]

Good luck!

[@arthritisadventure]

Version 2 is available here! : kzbin.info/www/bejne/jZDIhKOYq853bKc

[@anaem956]

TY Alyssa ! Regards from Spain . This video is awesome for people like me with osteopenia and artrosis . Could you kindly consider doing more videos like this one to help combat osteoporosis ? Thx ❤️

[@arthritisadventure]

Here is another one you can try: BEST Osteoporosis Workout | SAFE High Impact for STRONGER BONES | Dr. Alyssa Kuhn kzbin.info/www/bejne/jZDIhKOYq853bKc

[@lisab1646]

I thought i was very active for a 52 year old but a bone scan showed the beginnings of bone loss so I've added this video and part 2 to my weekly workout routine 2x/week. I feel great so far! I can see that what i was missing was some high impact movements. I look forward to my next scan to see if there is some improvement. Thanks so much for making your information available!

[@arthritisadventure]

you're so welcome! Glad it's helpful!

[@user-jv9eb1kj3t]

Hello from GREECE! I am so glad I found you! I do your 20 minute videos for osteoporosis one each day for 6 days a week and today I found the 40 minute video you have so I am going to follow it too! Thank you so much!

[@arthritisadventure]

Wonderful!

[@j..a.h5569]

Hi Love your high impact videos for osteoporosis. Can you please send me the li k for the 40 minute video. Thanks. @user-jv9eb1kj3t @arthritisadventure

[@j..a.h5569]

@@arthritisadventure Doc said I have osteoporosis. I don’t claim it. Just found you on YT and enjoyed your high impact videos. Someone mentioned you have a 40minute workout. Can yo please send me the link. Thank you so much for taking the time to make these videos. I really appreciate it. You are a blessing to so many. Namaste 🙏🏽

[@anaem956]

Hi Alyssa, regards from Spain ! I love your osteo playlist , it is awesome ! Apart from osteoporosis , I have what they call in Spain “ arthrosis “ which according to the dictionary is “ degenerative osteoarthritis “ in English . My question is , isn’t impact bad for arthrosis ? I understand that while it is good to create bone , it’s harmful for arthrosis , for example on my knees , although I have it generalised all around …are your impact videos safe for arthrosis ? TY so much , pls keep adding great videos to your osteo playlist, I love them ! ❤

[@HA-kw7vq]

Very good thank you

[@arthritisadventure]

You’re welcome!

[@armidasanjose6331]

Love this video. I love high impact exercises but was told years ago that it is bad for my knees and hips and that I should do swimming and walking. I am glad that I can go back to doing the high impact workout that I love. I did the stomping and jumping part of this video on a yoga mat to lessen the impact. I will see if I get pain on my knee (that has mild arthritis). I had right hip replaced last year, question is do I have to modify any of the exercises here? Grateful for your advice. Thank you, thank you for your helpful and fun exercise videos.

[@kathrynfriedlund3280]

Hi Dr Alyssa, thank you for this great video and compilation of exercises! I am only 40 yo and have been active many years but recently learned that my bone health is not so good. This video was fun to do and gave me some great tools and encouragement! Thank you so much, have a great day!

[@arthritisadventure]

You are welcome! Have a great day too.

[@user-to8yd7ko9p]

Nouvelle abonnée et ayant de l ostéoporose je vous remercie pour ces bons exercices bien que je ne parle pas anglais !😢❤❤

[@lindawright6540]

This is excellent! I am not new to osteoporosis exercises. This video incorporated some really excellent moves. I especially liked the "balance challenge" moves. Thanks and keep up the good work!

[@arthritisadventure]

Glad you enjoyed it Linda!

[@saraschlatter8680]

great to know!!! thank you

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@bcleeanderson]

Great workout for osteoporosis, Dr. Alyssa. I am a 66 year old female who has osteoporosis. Unfortunately, I also have venous reflux. My doctor told me to be on compression stocking. I am wondering if the stomping routine would worsen the venous valve. Would compression stocking soften the impact? Please let me know. Many thanks!

[@ceciled2818]

Great video!!! Loved it. Woke up my body from being so careful not to do any high intensity workouts.

[@arthritisadventure]

Great job!

[@dianebrown4343]

I love this workout for osteoporosis bone building! You’re a great teacher! I just wish I didn’t have to turn my volume up so high to hear you! Thank you for your expertise and lovely setting!

[@arthritisadventure]

I'm glad you like the workout! The audio in the later videos is better, here's a new 10 minute one I added not too long ago: kzbin.info/www/bejne/gIqwk2yMipqil5o

[@Texasymbols]

This was a fun routine and my left hip, didn’t hurt afterwards! Win!

[@arthritisadventure]

Yay! That’s a great win!

[@mamajanskitchen2728]

Hello dear doctor I am so happy to find your video last week I diagnosed osteoporosis-3.2 on my spine and my hips is -1.0 I am living in San Diego I don’t know where is your office to come

[@arthritisadventure]

I do not see patients one on one but I have osteoporosis resources on this channel

[@aracelyrodriguez8314]

Love your videos thankful that i found your videos . I have osteoporosis and osteopenia. And i dont want to take medication.

[@arthritisadventure]

I'm so glad you like the video!

[@backatitllc4911]

Please send links to your osteoporosis videos in the order of how you would like one to see them. 1st to later ones. Thank you for building these helpful videos.

[@arthritisadventure]

The path is in my membership, Adventurers for Life! you can learn more here: www.keeptheadventurealive.com/start

[@aliceinwonderland2491]

Great workout!! Really enjoy it! May I ask where you got your top?

[@arthritisadventure]

Hi! glad to hear! I got it from: oldladygains.com

[@tibisaybermudez4945]

I just got this done, thank you so much. A week ago I did the first part of your video Best exercise routine for Osteoporosis. I have Osteopenia and I will reverse it for sure. I will incorporate your routine with my other weight lifting and resistance training routines. Thank you for sharing this very good way to stimulate muscle grow and strength.😊

[@user-xn3oe4vx7v]

This workout was challenging. Great high impact workout and the exercises were joint friendly. My goal is to be able to jump without fear.

[@arthritisadventure]

That's a great goal! Stay after your goals.

[@kathywood5286]

Love these osteoporosis videos! Is there a #3 video coming out soon? :-)

[@arthritisadventure]

Have you tried this one? 10 minute workout for stronger bones with osteoporosis led by a physical therapist kzbin.info/www/bejne/gIqwk2yMipqil5o

[@helenwatson4961]

PERFECT

[@aliwitt2798]

My first time here. Great workout. Did you say walking doesn't do much for osteoporosis?

[@SandiSeverns]

Hi, Love this video but can't seem to find the other 2 videos you suggested as they are not numbered. Can you please tell me which other 2 videos go with this one?

[@arthritisadventure]

BEST Osteoporosis Workout | High Impact for STRONGER BONES | Dr. Alyssa Kuhn kzbin.info/www/bejne/jZDIhKOYq853bKc

[@pam.h4007]

Ive been doing heel drops spread thru the day. Do you get equal benefit that way or is it impotant to do them close together as done her?

[@margaret2383]

These exercises look wonderful, but I wonder if impact exercises to strengthen bones are advised if one has weak knees or has suffered previous knee injuries, and could these exercises lead to them.

[@arthritisadventure]

Impact definitely needs to be built up to especially when pain is present.

[@montanasojourn]

I wonder. Do the vibration machines help?

[@pjm8183]

This looks like a great workout but i am nervous about the stomping, how hard should the stomp be, enough to crush a can? Afraid of getting hurt.

[@candierichard8931]

Is there a way to watch your videos without commercial interruption. This is not a complaint, Just thought might have an option. During the 20 minute video there were four commercials.

[@kath897]

Great video, thanks. The Amazon link is not working.

[@arthritisadventure]

They keep selling out! Here is another: amzn.to/3FUs5SW

[@alysenet]

Hi. Are the exercises much less effective if done on carpeting? Only very small areas of my place are not carpeted. Would adding a portable dance floor help improve the exercise "impact," do to speak?

[@arthritisadventure]

the style of floor may not matter too much especially when getting started

[@malsk5012]

So what about bones in arms n hands? This impact is from top to toes.., right?

[@lauracde4414]

I would imagine others who have osteoporosis and arthritis are like me and also have degenerative disc disease. Are these stomping and dropping to floor movements ok for our discs or will they further flatten the discs?

[@reenakazmann9183]

I've got osteoporosis and just discovered your channel. Tried your videos with stomping movements. How often can I do them? Daily? 3x a week? What do your recommend?

[@arthritisadventure]

It really depends on how difficult they are for you. 2-3 times is a common place to start for most.

[@kimbise6705]

Hi Alyssa, Will the high impact stomping aggravate my knees? Unfortunately, I have osteopenia and knee arthritis( not really bad yet!)

[@arthritisadventure]

It really depends on pain sensitivity in your knees. The good thing about stomping is you can manipulate how hard you do it. Starting out gently can be helpful. Also resistance training could be helpful so starting with one of the weight routines could be helpful too

[@shaghayeghshafiei3969]

What can be done to strengthen the spine?

[@jonbarker5595]

I just turned 76 in February. My Dex scan was not very good!!! Have severe osteoporosis ! Right femur T score is -3.5 and left femur T score is -3.6!!!!! Is it too late for me to reverse this naturally? I've been watching you and doing the osteoporosis exercises, very slowly. Doctor wants me to do the forteo shots, but want to do this reverse naturally if possible. I'm small framed. Never been over weight and weigh 140 now. I am 5/5 inches. Have lost an inch from osteoarthritis, which I have had for many years. Any advise would be helpful.

[@jamesfarrell4545]

Alyssa can walking uphill or on a slant on a treadmill be helpful? I read that resistance exercises like that is good for building bone. Is this true?

[@arthritisadventure]

It can be helpful and many people add a weighted west to help with even more resistance once you can handle it without.

[@cindystechschulte1487]

So I've start skipping on my walks. High knee raising. Is this good for osteoporosis

[@cocosjewelry]

I find these so hard to do! I have osteoarthritis in both knees. The side stepping is especially difficult

[@arthritisadventure]

This one may be a better one to start with: Where to START with exercise for arthritis pain RELIEF | LOW IMPACT | No equipment needed kzbin.info/www/bejne/gJjbfKaDa5qMo6M

[@Misszumicat]

I have plantar fasciitis and osteoporosis. So I definitely can't do this dumping on my feet! too painful.

[@arthritisadventure]

it's important to focus on resolving the plantar fasciitis first so that way you can complete more weight-bearing exercise.

[@antonellamicheli1082]

WILL FOLLOW BECAUSE I HAVE OSTEOPINIA CAN ALL BENIFIT FOR ME?

[@arthritisadventure]

This can also help build bone if you have osteopenia yes! Just make sure you are cleared for exercise from your doctor

[@leisamathews520]

Hi, what does the actual stomping do?

[@arthritisadventure]

Creates impact

[@robinasher1295]

This was way too much for me .. I hurt way more after them in my knees. Not good for those of us over 65