4 Exercises EVERYONE with Osteoporosis Should Do

[@BodyFixExercises]

Do you currently do anything for your bone density?

[@gonehome2]

@BodyFixExercises Suck on coarse Celtic Salt. Celtic Salt has over 80 minerals needed for bone strength. Provides 1 exchange of energy to our cells too..

[@judymiller5154]

eat mostly carnivore, avoid sugar, alcohol, highly processed foods. take every opportunity to lift and carry weight - firewood, sacks of dog and horse feed. hiking, jogging, calesthenics. age 78, no arthritis, thrown off a horse onto a road shoulder 2 years ago and no broken bones.

[@joanneesters-brown513]

@@BodyFixExercises I try to do weight bearing exercises, but not with any consistency. That's my problem. I do not take calcium supplements. They tend to add to the problem, according to many studies and reports. I walk a lot. Sometimes way over 10,000 steps. I take vitamin D3/ K2, but I have been out for some months now. I need to replenish. I just need to push myself to exercise more. A weighted vest, or a vibrating machine would be helpful. I am leaning more towards the weight vest.

[@soupguru1]

Yes, I engage in classes 3 times per week that include using weights, balance exercises,cardio activities, plus I do Zumba and yoga. I am a 78 years old female with bone density issues requiring medication, have knee and hip arthritis, but luckily very little pain requiring no meds. I do exercises you recommend with some slight differences as part of my classes, but I will enhance them with your recommendations by doing more at home. Excellent video!

[@CynsCorner]

I totally reversed my osteoporosis with a combination of exercises (stomping, heel drops, and using a vibration plate), taking natural supplements, and walking with a weighted vest. Also had started doing weight work more often than I had previously. The change was dramatic. ETA: Forgot to mention that I also went on HRT (estrogen, progesterone, testosterone). So I'm not sure what, specifically, turned things around for me but I'm thinking it was a combination of multiple things or all of them!!

[@justapointofview696]

Thanks for the inspiration.

[@jaynaamin2813]

Can you tell me what kind of HRT YOU ARE TAKING? BIHRT OR SYNTHETIC? I am in similar situation.

[@CynsCorner]

I believe my doctor told me they are bio-identical. I'm on an estrogen patch, progesterone pills (gell-like), and I use testosterone cream five days a week.

[@CynsCorner]

And as far as the other supplements I take, it's multiple things: vitamin D3+K2 (which I had already been taking for years anyway), boron, and lactoferrin. The boron and lactoferrin I added specifically for the osteoporosis though. Obviously everyone's situation is different, so it's important to research this for your individual purposes.

[@larisagrabel3443]

I am in the same situation, but my doctor tells me that it’s too late for me to start HRT(62)…

[@MelloCello55]

I bounce in a rebounder that has a handle, I walk with a weighted backpack and smack my heels a little as I walk, and I joined the Y recently and am taking strength classes twice a week, using a barbell and dumbbells doing squats, lunges, etc. Thank you for this video! So important.

[@BodyFixExercises]

Good stuff!

[@vuyanling1305]

Thank you, doctor. I needed these exercises.

[@odalysruiz4]

Love these exercises! I was diagnosed 6 months ago with osteoporosis. Don't want to take fosamax. I started doing lunges with 5 lbs weights. I hurt myself.Ive had sciatic pain for 6 months. Which is much better now after pt. I 🙏🏼 I get better soon. I won't be using weights at the beginning. Or maybe 3lbs. I danced for 20 yrs and did pilates for 15. I've lost muscle mass. It's frustrating. Love your channel. I'm 66. 5'4/120 lbs. Gbless you.

[@BodyFixExercises]

Start with no weights for your lunges. Begin gently if your muscles aren't in great shape! My next video is actually about age-related muscle loss, so keep an eye out for that. (I planned it for this week but can't record tomorrow because I'm very croaky with a cold! Hopefully soon though)

[@odalysruiz4]

@BodyFixExercises hope you get better soon.Thnx for your answer. Take care. 🙏🏼

[@BBurns-vg9om]

Great video. I started in the gym last December as I have very low bone density. I have a trainer and I go twice a week and other days I do walk around the garden with hand weights and jump. I achieve dead lifts, lifting 68 kg,,,,,overhead weights 80 kg,,,leg press 280 Kg. Bench push ups ,25 kg. This has took a year to reach this. I go for a Rems test in April 2025. Just prey it has all worked and my bone density has increased.Heal drops are very good too.

[@BodyFixExercises]

Great work!

[@JPerry-vr4nk]

Thank you! What is your opinion of bouncing on a rebounder for increasing bone density?

[@pjm8183]

I have a rebounder which I use for cardio, I don't think you get enough impact for bone building but it is fun. I'm no expert though. I do have very bad osteoporosis and have added in the weight work, with stomping.

[@joanneesters-brown513]

Great video. Thanks for sharing. I have osteopenia and sarcopenia. I'm going to do my best to start doing these exercises three times per week. Consistency has always been a problem for me. But I will give it my best. Thanks again. 💯💯

[@BodyFixExercises]

I'm working on a big Sarcopenia video this week actually! 👀

[@Lucy1236]

Thank you!

[@BodyFixExercises]

You're welcome!

[@MarleneLarose]

Thankuuuuuuuuu from the bottom of my heart, ❤❤.

[@rosalindgosling3729]

I think the recommendation about using a vibration plate - should mention that low vibration is better (but more expensive) than high vibration plates. Check out the Marodyne low intensity plate….

[@dinora417]

Love these exercises but I can’t do lunges! Do you have any alternatives?

[@BodyFixExercises]

What about Step Downs (like you're stepping down from a step) with a weight. Or Step Ups?

[@dinora417]

@ Many thanks and as I have stairs in my house I will try them😏

[@annstegmayer4316]

I like this indstructer⭐️⭐️⭐️⭐️

[@BodyFixExercises]

🙏🙏🙏🙏

[@gladysma308]

1:47, 3:18, 4:26 , farmer walk 5:11 push up

[@helenadair8688]

I have fusion in my back so not sure about heel drops

[@BodyFixExercises]

Yep, just cut out that part. 👌

[@mohinideshmukh8598]

Suggest some exercises for seniors above 70.

[@BodyFixExercises]

Just do it without weights, and move as far as you can in the recommended direction. Eg. If you can't sit down on a low chair, use a higher chair, or put folded towels on top of the chair. Do the farmer walk with light weights. Don't move down so far in the lunge or wall pushup.

[@LupaMoon-008]

What when I have problem with the Knies ?....the first 2 exercises seem to me not suitable for painful Knies...I 'll try the others. I was told jumping on the Trampoline helps

[@BodyFixExercises]

Watch this to help with Osteoarthritic knees... kzbin.info/www/bejne/npi8lZ6Jfrl-nc0 You could try a vibration plate , like I mentioned at the end.

[@toriwolf5978]

Thanks for this video I need to get some bone density going lol going in January for my bone density test but I’m sure it will be better than last year as I walk with a ten lb vest on and do farmer walks with a 45 lb kettle bell around the house. I need ab exercises doing ab wheel need work on that one lol do push ups on the sink that wall push ups look better though ….❤

[@BodyFixExercises]

Great work!

[@diamondgirl328]

Thanks

[@BodyFixExercises]

No problem

[@r0ky_M]

I figure that stair climb (even without weights) would also be rather effective considering the alternating substantial load bearing on each leg...as for upper body Id throw in pullups/chin-ups for those who can manage such.

[@BodyFixExercises]

Stair climb definitely. Pull ups... not really because weight bearing is what you need

[@donttalkcrap]

I say even "hanging" building up from 5 seconds to 20-30 seconds several times a day, for those of us who are way out of shape. I bought one of those doorway gadgets from KMart for about A$18. At first I could not even grip it, let alone hang, but after a week, I noticed a big difference in my back (no niggly pain throughout the day), and way better sleep.

[@salanee]

Any tips how to do strenght training with de Quervain's syndrome? It's more than a year I have pain in wrist and tendons. I'm doing strenght training with modifications.

[@sheejamohan5188]

What would be the minimum weight to be carried

[@terrirock8537]

Any weight you can tolerate; it should be challenging by the end of the reps.

[@nancyhoward2876]

The hands should be shoulder width apart. Don't spread them further than that. This can cause other physical problems.

[@theodora_pilates]

Are the heel drops same as stomping the feet when standing up on the squat? I'd never seen that before.

[@BodyFixExercises]

Similar! The heel drop drives the force up the Tibia more, rather than being lost in the joints of the feet

[@theodora_pilates]

@BodyFixExercises that's very interesting! I'll probably start doing both just to raise my chances :) But it does feel different! Thank you for sharing 🙏

[@donttalkcrap]

Hehe... I need "precursor" exercises. I just tried #2 and I couldn't even bend down 20cm LOL Hmmm... that's what happens to you when you ignore your body and assume that you stay the same throughout life without putting in any effort. So yeah... I'm gonna have to go look for exercises that will make me strong enough to do these basic exercises ;)

[@mariawegorzewska1635]

How many pound these weights are?

[@BodyFixExercises]

Varies depending on your age and fitness. I purposely did not say because for some, older people without weights is enough. For a younger fitter person the weight could easily be 20 pounds. Start gentle , maybe without weights and add weight over time if it gets too easy. You want to challenge your body without overdoing it

[@allpointstoone4346]

Great information 👍

[@BodyFixExercises]

Glad you think so!

[@judyfasola3737]

But are these ok if you're hips have been replaced...

[@BodyFixExercises]

Talk to your doc about that. Not my speciality so I can't comment

[@SibylleLeon]

As always, thank you! I won't be able to do much for my fingers (although I did get a mechanical keyboard and have started playing the piano again, which are both supposed to help), but my knees and hips are still salvageable! Also, I request you demonstrate exercises like #1 whilst holding the cat in the future 😁🤣

[@BodyFixExercises]

Hey Sibylle! Ha! Yes, I should have used Sebas, my cat, as the weight! He would have loved that. Anything for attention. 😆 (In fact he's sitting on my keyboard now making me type around him.😻) Thanks so much for your wonderful support! 🙏🙏🙏

[@k.jespersen6145]

+1 for the Sebas Lift demonstration request! 🤔 ...would a cat generally be in the good weight range for this, assuming cooperation?

[@donttalkcrap]

Piano will DEFINITELY help. I remember about 15 years ago that my hands went through about 2 months of "growing pains" when I went back to daily piano. I pushed through and it made a HUGE difference!

[@josephinesimotas1520]

Are those vibration plates safe if you have had knee replacement

[@BodyFixExercises]

You'd have to ask your surgeon that, sorry.

[@bhavnachatlani785]

What we can't carry more than 1 kg weights in each hand? Will it work?

[@BodyFixExercises]

🤔I didn't mention anything about 1kg, so I'm not sure what you mean there. In fact I would recommend you use significantly more if you think you can do that safely. I didn't put amounts because the fitness levels of people watching these videos varies enormously.

[@lindaguida4074]

Getting old sucks!!!

[@BodyFixExercises]

😆

[@lindaquinn3496]

Pretty hard to put a load on your bones when you have back pain from DDD and old back injuries. You end up with back pain and do not fix anything!!

[@BodyFixExercises]

😬

[@marlisales-galvao2474]

❤❤❤

[@BodyFixExercises]

🙏🙏🙏

[@christinadewet8302]

👍🙏

[@BodyFixExercises]

🙏🙏🙏

[@sosoleta]

can you make a video to a peaple how can not make a child pose . my for-head doesn’t touch the floor and when i do it i feel my Inner thighs tight iam 25 . please 🙏🏻💖

[@gonehome2]

Celtic Salt

[@MiSheRu682]

@gonehome2 Can you expand on that? I've heard of Celtic salt.....how do you take it?

[@gonehome2]

@MiSheRu682 We are told Calcium is needed for bone strength, which is not true. Celtic Salt has over 80 minerals for bone. I order coarse, grey, Celtic Salt online or wherever supplied. Suck on the Salt crystals throughout your day with water. Celtic Salt, exercise, sunshine for bone health, and, of course, a healthy diet. I'm told Bone Meal and Collagen can help bones, too, but I've not begun either of those protocols..

[@JJSolitude]

I think I saw a mouse head toward the house during the farmer walk!

[@BodyFixExercises]

Lol. Yes, it looks like one doesn't it. 😆But it was a leaf. It was a pretty windy day

[@JahIsaacs-kv3hz]

Osporisis a kill mi😢😢