Best Exercises for Osteoporosis (Build Stronger Bones)

[@Victorsbzh]

2:30 Slow sit-to-stand 4:30 Goblet squat 5:30 Split squat 8:40 Single leg stand 11:40 Step ups 13:25 Walking

[@maryfrey]

Thank you! 😊

[@gkan07]

Thank you!

[@hilarybaker511]

Thank you

[@shazben9822]

Thank you What are goblet and split squats please

[@jamesleverette7624]

Thank you I've been back on my feet after a broken ankle a year ago, balance is an issue for me what with having limited mobility in my ankle I'm going to give these exercises a try. I will share my progress in 6 weeks. 6weeks is just the amount of time I choose.😊 thank you.

[@mrpatchy9950]

I am from India and I am 79 years senior and I look for ward to your videos .I found the exercises for stronger bones very useful and very well explained and easy to follow and with proper safeguards. As always your final tip about the importance of walking especially useful and one that everyone should take note of. Thanks a lot appreciate the useful work u do for seniors.

[@minecirit6832]

Thank you so much. I have osteoporosis on my lumbar spine. I have been walking. I will definitely add these five steps to improve balance and strengthen my muscles and bones. I wish all physiotherapist explained everything so simply.❤

[@HT-Physio]

I hope my video can offer some support - I'm glad I have the platform to be able to offer fleshed out demonstrations and explanations without the limit of time!

[@WildGrandma]

Clear, detailed exercises with viewing of proper movements.

[@marialobo8556]

Yes dear your video on osteoporosis is very good as I have it. My bone density is not very good. I will try to do the exercises. Thanks dear God Bless you 🙏

[@HT-Physio]

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

[@maiyapercy]

Thank you for showing these exercises. I am 48 years old and have osteoporosis, so I was looking for workouts for stronger bones. I am happy that I can do these exercises at home and don’t need any expensive equipment for them.

[@HT-Physio]

Very happy to be able to help!

[@artstories52]

I was diagnosed at 48 also of having osteoporosis. I'm 72 now still doing okay. I did have a compression fracture last year and it was a little painful for a few months so now I'm back on fosamax but I'm doing all the bone density strength training work and walking every other day. My best to you. You will get there I'm sure.

[@maiyapercy]

@@artstories52 Thank you so much for your kind words. I wish you all the best 💛🌻

[@alan_yong]

🎯 Key Takeaways for quick navigation: 00:00 🦴 *Osteoporosis is a condition characterized by a loss of bone density, making bones thinner and more susceptible to fractures, especially common in individuals over 60, particularly women.* 02:29 💪 *Slow sit to stand exercises are beneficial for strengthening important lower limb muscles like quads and glutes, crucial for daily movements and bone health. Adding weights can further stimulate bone growth but should be done safely under supervision.* 05:26 🏋️‍♀️ *Split squats in weightbearing positions are effective for strengthening muscles and bones, helping improve bone density especially when progressed from basic to more challenging variations with added weights.* 08:37 ⚖️ *Single leg stands improve balance, crucial for preventing falls and subsequent fractures in individuals with osteoporosis, with progressions ranging from single leg stands to tandem stands to closed stance stands.* 11:37 🚶 *Walking is a fundamental weightbearing exercise that promotes stronger bone mineral density, with a recommended goal of over 5,000 steps per day, gradually increasing to improve stamina and bone health.* Made with HARPA AI

[@esampson2369]

Thank you for looking after us seniors. This is one of the best videos for seniors!❤

[@HT-Physio]

It's my pleasure to help!

[@charlie2668]

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

[@bornagainchristian2501]

I am a patient with osteoporosis for 5 years. Thank you for these exercises.

[@hollish196]

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

[@PVVI2015]

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

[@HT-Physio]

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

[@rachelyouness2942]

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

[@smaragdavolidis9327]

Thank you once again for your precious advice.

[@HT-Physio]

Always welcome!

[@leelindy1738]

Your videos are great and I can hear your kindness and encouragement. I am one frightened osteoporotic lady but who refused to take meds for it. Thank you so very much!

[@alixmordant489]

Why not? The medication ist crucial.

[@kendylhoudyshell1399]

Great video Will, these exercises are also very helpful for me with peripheral neuropathy on the bottom of my feet. Always appreciate your support and reinforcement of good health practices ❤

[@HT-Physio]

I'm so pleased that my video can be of help and can offer some support - thank you for watching my videos and I wish you all the best :)

[@RepairerofthebreachEx.20v.8-10]

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

[@RepairerofthebreachEx.20v.8-10]

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

[@RepairerofthebreachEx.20v.8-10]

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

[@RepairerofthebreachEx.20v.8-10]

⁵ Trust in the Lord with all thine heart; and lean not unto thine own understanding. ⁶ In all thy ways acknowledge him, and he shall direct thy paths. ⁷ Be not wise in thine own eyes: fear the Lord, and depart from evil. ⁸ It shall be health to thy navel, and *marrow to thy bones.* *-Proverbs 3:5-8*

[@francescaseyer4709]

Hello Will. Been following your channel for some months now. Am so grateful to you for doing these videos. Your easy-to-follow exercises and cool tips are definitely helping to keep my 62-year old self in top form 😊 ♥️ More power to you! Take good care always.

[@lesleycrane7474]

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

[@HT-Physio]

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

[@dianeparks9475]

Thank you, Will! Still trying to get my balance back after sepsis, meningitis. Ive had a total hip and went into meningitis soon after, so not a lot of time to recover balance from either. I am knocking on the door of 80 and i do have osteoporosis. I will save this video and start working! My neurologist just told me last week to have at least 4,000 steps a day. Thank for important information!

[@lyndasoar4345]

... :)... Ur an inspiration dianneparks9475 ... I've become more active/mobile & enjoy better balance since doing some of the suggested exercises here, on Will's channel - doing nothing that causes pain - but determination n motivation wins the day. Best wishes x

[@HT-Physio]

I'm so sorry to hear about what you went through, that must have been a very difficult period - I hope the exercises can offer benefit!

[@jogriffiths4797]

I love that your exercises don't need specialty equipment, and also include variation levels. It would be great if you could come up with an alternative to the goblet variation of stand/sits, for women who are unable to hold a weight in front of them.

[@HT-Physio]

I like to keep my exercises as practical and accessible as possible! I will bear in mind your comment too to offer some alternatives that can make weight bearing easier!

[@nancya.nelson5810]

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

[@EvelynBaron]

Hi Will don't have osteoporosis, minus 1.2, so osteopenia but because of hip fracture was told to take Prolia and was read the riot act of statistical deaths due to all cause mortality due to this event. I know consult your doctor but this is rubbish according to me and the research I did. I do take the following supplements plus weight bearing exercise essential as I can safely follow: Vit D3, some calcium; vit K M7 essential. When admitted to surgery because I live in a cold country (Canada) the medical remarks not read by my doctor included: Vit D deficient, perhaps injection indicated. I wish more patients were able to read directly these reports. Meanwhile, you keep me going every day I did see a specialist and I (plus my dog) much better as I recently attested.

[@esterventura9146]

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

[@HelenParaskeva]

Walking and being active is best if you can with weights if u can. Vit D too. Proper diet and bone broth Osteoporosis tablets have horrendous side affect. Osteocrania, rot jaw and damaging ur mouth

[@ΧρυσουλαΚακονυκτη]

Hello from Athens Greece. Excellent exercises and very easy and comfortable. Thanks a lot. I have been watching a lot of your videos. This one I have found super fantastic.

[@HT-Physio]

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

[@cathyb6358]

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

[@HT-Physio]

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

[@kaydundorf4894]

Thank you so much. So well presented.

[@Weemee52]

Thanks for the exercises. I do most of them easily as I exercise every morning, I'll add these to my morning routine of exercises. Afternoons I walk between 5 to 12 kms at least 5 days a week. Now waiting to get a bone scan, hope to see an improvement as my last one was very bad 😞 My balance is really good. People can't believe how I have saved myself from some nasty falls, so balance is very important! Thank you once again great to have some expert advice with good exercises😊

[@HT-Physio]

Very happy to help! I hope your appointment regarding you bone scan goes well. It sounds like you're doing amazing work to protect your health and wellbeing so keep up the great efforts :)

[@wandajoycewyatt9395]

Thank you Rick❤ You are right. I’m like wow I just did 3000 steps. ❤❤

[@margaretlouis5172]

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

[@jorgedorfman6103]

Thank you for your work and videos . Could you please make a video with specific exercises for over 50s with osteoporosis in the spine ? Thanks again

[@HT-Physio]

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

[@jorgedorfman6103]

Thanks for your response, I look forward to watching the forthcoming videos and I'm sure when the time for the osteoporosis one comes, it will be amazing and very comprehensive as the others you always do. Keep up the awesome work! @@HT-Physio

[@happycommuter3523]

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

[@Pinksalt8]

I too need exercises for osteoarthritis in the spine

[@nancyswirsky9061]

Thank you so much for sharing your knowledge

[@lovemypups341]

Thank you!

[@HT-Physio]

You're welcome!

[@mjf3810]

Thank you for your great demos and explanations. Bonus is that the exercises are doable without fancy equipment. Looking forward to reading your book!

[@SHEILA-b6l]

Thank you very well explain I just watched I saved the video I try to do them.Thanks have a wonderful day

[@HT-Physio]

Great to hear you'll be putting this to good use!

[@semaaral2498]

Super informative helpfull video for me. This was what I need cause I’ll have a minor surgery for something else, so thinking how to help myself not to loose myBMD. Can’t be more happy to learn these exercise. Love from London👵 God Bless 🙏

[@mathfan0918]

A very useful video! I have osteopenia and am always looking for ways to improve my bone strength. I never broke any bones until I was 65 in 2020. I broke my hand at that time and then last year I broke my leg (tibia & fibula). I have since completely recovered, but I would prefer never to break anything again!

[@wilfredosantiago9289]

Loved what you said about walking. I have a little pooch and he loves his walks. Glad it's keeping my bones strong too. Thank you for sharing your wisdom. 🙏

[@lauriemcmillan2616]

I like your calm, easy manner and your descriptions, thank you. Will check out more of your videos.

[@HT-Physio]

Thank you so much, I'm so pleased to hear you appreciated my approach, that means a lot to me!

[@jaxpym9155]

I love the way that you show clearly how to follow your advice. Thank you.

[@HT-Physio]

So pleased to hear you've found my format helpful!

[@SeanKinsella-s9j]

Thank you very much. You explain the exercises very well. I will endeavour to follow the exercises.

[@ConnieNowling]

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

[@marieargentieri7989]

Thanks! Appreciate these very much.

[@HT-Physio]

Great to hear I can help!

[@annroman4561]

This was excellent. Thank you Will!

[@HT-Physio]

Thank you so much!

[@jameswaugaman8052]

Excellent!!

[@jeanclarke9106]

Thank You.

[@happycommuter3523]

I already walk a ton, usually hit 10-14 thousand steps a day because of my commute, but will incorporate the rest of these exercises starting today! Thanks so much!

[@HT-Physio]

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

[@happycommuter3523]

I way overdid it the first time, and my quads were screaming at me for almost a week. Starting in again, but with fewer reps; will build up to 15-20. The staggered leg squat is a killer if you haven’t done them before.

[@shelleyj2242]

Thank you. It's very helpful!

[@guillafisher3647]

Excellent for osteoperosis

[@monicamilia6262]

Fantastic you have helped me a lot Thank you ❤

[@wilfredosantiago9289]

Love this exercise because I believe I'll be able to do it. Thank you for sharing 🙏

[@arianasudamerica3801]

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

[@hmmm..2733]

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

[@HT-Physio]

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

[@yathmachandrasekara6873]

Thank you so much for your support

[@HT-Physio]

You're more than welcome!

[@ΔΩΡΑΔΙΠΛΑ]

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

[@caroldoolam2310]

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

[@MonicaMelia-vy2jt]

Thank you so much You are fantastic I am -5 so I am trying so hard to improve my bones . You help me so much .

[@HT-Physio]

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

[@emilympiti5131]

Thanks Will

[@HT-Physio]

You're very welcome :)

[@cbodien]

Thank you so much. I will be doing these!

[@RitaDrootman]

thamks

[@carmenross1077]

Shared Mr. Will very useful for all senior

[@HT-Physio]

So pleased to hear you think so!

[@ΔΩΡΑΔΙΠΛΑ]

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

[@HT-Physio]

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

[@maryalgar8779]

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

[@HT-Physio]

Hi there - I have the following videos with exercises for the back which may be of interest! kzbin.info/www/bejne/qnW3enlolNx0bdU kzbin.info/www/bejne/gom0fGmiqrKDeM0

[@sophieamirian6726]

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

[@HT-Physio]

It's my pleasure to be able to help!

[@kathyw8828]

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

[@nancysmith-baker1813]

Thankyou realy like this and your teaching is very good .

[@DaisyPerndorfer]

Thank you for sharing you are a hero.

[@susiegee8223]

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

[@augustz3562]

Thank you for the video, very easy to follow! I have a suggestion that you can make two videos for the exercises. One is something like this video, you teach how to do the exercises with explanation, then you make a corresponding video for the same exercises with just very brief comments so people can follow the whole exercises

[@gweneverebutler6605]

Great information! Thank you for sharing.

[@lostcreekfarm8470]

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

[@HT-Physio]

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

[@heatherheather7107]

I love that these are simple but effective measures that are doable. Can you tell me how long it will take to show improved results on a bone density test? Thanks for this!

[@deepost2604]

Much depends on your starting point. Medicare allows Dexa scans every two years. Bone forms slowly,but 2 years is a long time to wait for feedback. I’m considering having a Dexa this year and pay for it myself because I’d like to know if my program is successful in holding my numbers steady, or better yet, I’d like to see some improvement.

[@heatherheather7107]

@@deepost2604 yes, same here.

[@SusanD-if7tb]

Thanks Will. Super helpful.

[@HT-Physio]

Always happy to help!

[@deborahthaler35]

Great Video. Will be getting the book!

[@hawkssidekick4831]

Thank you for all your information. It’s been a hard road for me. I’m a truck driver in the United States for eight weeks. I’ve been dealing with bulging disc and sciatica pain down my left leg and tingling numbness in my left foot toes. I’ve gotten rid of my bed because it’s very very fluffy. It’s a hybrid 4 purple mattress and it’s way too soft for what I’m going through and it’s making it worse with your information. I’m hoping that changing my bed will help. Thank you for the great information. Also, if you can get your book on audible,, I’ll get it.

[@musheopeaus4125]

I had sciatica and herniated disc. My job was 8/10 driving . In pain for years. Taking painkillers . Started to do light weights despite being told to avoid certain positions and exercises . Also did hanging from a bar with straps to start . Toes on floor . I now lift weights ( nothing heavy ) but I can do most things I could at 55 that I could at 30 . Apart from natural aging aches and pains I only have slight numbness on my side of the right thigh . Toes and ass pain free , back pain free ( apart from natural aches . ) took 6 years to get to this

[@HT-Physio]

I'm sorry to hear you've been having a difficult time, the pain must be making the driving incredibly difficult - I have the following videos on sleep and choosing a mattress too, just in case they can offer some help! My book isn't available on audible currently, but I will let you know if I ever put it out on audible! kzbin.info/www/bejne/jl66i5Z7lt-Yr7c kzbin.info/www/bejne/fGfQoqSZqLFggJI kzbin.info/www/bejne/eWfYm3yXa5JoldU

[@robertbutler2481]

This guy rocks. Greatttt

[@HT-Physio]

Thank you so much!

[@anujakumar06]

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

[@lizzielines1]

Brilliant - simple and effective thank you!

[@HT-Physio]

Happy to be of help!

[@marilynpaice7975]

I stand on one leg to clean my teeth twice a day. It's an easy way to get a habit going.

[@angelfitness100]

Thanks for your help

[@nadasmit2111]

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

[@HT-Physio]

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

[@susanakibara160]

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

[@carmenross1077]

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

[@HT-Physio]

Very happy to help!

[@elisalapa9128]

Thank youm very informative.

[@mudpie8104]

great stuff... simple and well demonstrated for us!

[@HT-Physio]

Glad you liked it!

[@ruthkult6536]

This may be a stupid question but here goes! Does the bone growth happen throughout your body or only in the area being actively exercised, ie the femur? Does the spine experience bone strengthening as a result the slow sit to stand? If not, how do you target your vertebrae?

[@plfitzgerald4540]

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

[@HT-Physio]

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

[@HasnahPang-ht5iq]

Tqvm for yr xplaination. Very goox n useful

[@HT-Physio]

Happy to help!

[@JanetMarsh-ji6rj]

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

[@ClarkKent71]

I am a 52 year old male with osteoporosis. I've done weight training very consistently for 25 years. Don't smoke or drink and eat healthily. Supplement with vitamin d and calcium. Last year I had my first bone infusion. Felt like I had no choice.

[@Newhome2024-k8x]

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

[@ellenritt7667]

Pls explain infusions I’m just starting to research.

[@MarieNoëlleHamdane]

Merci pour votre aide ❤❤de France

[@annaportelli3777]

Tks great help

[@HT-Physio]

Happy to help!

[@chrisb7087]

Excellent. Thank you.

[@HT-Physio]

You're very welcome

[@njame2137]

I have osteoporosis and scoliosis. Worried about my 16kg deadlifts with kettle bell now. I see what you mean and I have a hump on one side, so hard to look/ be straight. Will try your alternative!

[@sharmilasaha7265]

Awesome informative video Thank you Will

[@HT-Physio]

You're very welcome!

[@sharonmitchel1377]

Very nice. Thanks!

[@HT-Physio]

Happy to help!

[@cyndyrogers2063]

Recently diagnosed with osteoporosis at age 77. I am using a Pilates recumbent machine at home daily. Also walk daily as weather permits. How would the effectiveness of that compare to this set of exercises you demonstrated here? Thank you for providing direction to this age group!! :)

[@connylukey2068]

I have a T9 fracture. Compression of more than 50%. Been on bone building supplements. Calcium. Vit D plus risdronate but bone mass has been significantly decreased. I am doing a bit of weights, some postural exercises swimming physio osteo therapies.

[@ABab-jf2jb]

Thank you. Subscribed

[@NiNi-mt8np]

Thank you so much .

[@pamelaelhady7552]

Really enjoyed your exercises

[@HT-Physio]

So glad you like them!

[@ritapita1126]

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