Exercise for Osteoporosis, Osteopenia & Strong Bones

Physical Therapist and Osteoporosis Expert Margaret Martin presents a 25 minute osteoporosis exercise workout routine. This routine includes a series of warm up exercises, weight bearing exercises, strength training, posture exercises and closes with a series of flexibility exercises.
The workout is from Margaret's Stronger Bones, Stronger Body Osteoporosis Exercise Series.
-Chapters-
0:00 Introduction
2:31 Warm Up Exercises
7:05 Weight Bearing & Strength Exercises (Set #1)
11:34 Posture Exercises
13:17 Weight Bearing & Strength Exercises (Set #2)
20:59 Stretching & Flexibility Exercises
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

This workout is a sample of my Stronger Bones, Stronger Body Osteoporosis Exercise Series. We touch on the basics in 25 minutes. The series includes three workouts and can be found here: learn.melioguide.com/stronger-bones-stronger-body-beginner-and-active

[@Lolipop59]

🤗

[@onlyhummingalong]

Thank you. this is very helpful

[@blackhawk8678]

Great job, medical consultants are very expensive. Your video will help those who can't afford physiotherapist.

[@faycarroll4176]

I just watched your video. have just been diagnosed a having osteoporosis,and want to improve,build more new bone. I will be joining you. Thank you for showing me how to progress. I will overcome this problem! Now I will be looking for a dietian. God Bless You! Fay Carroll

[@lenacopelin631]

Thanks again Margaret this was an awesome 25 minute workout. I appreciate the thorough explanation of each move.I’m 73 yo and I have osteoporosis And your exercises will help me and give me hope ….♥️🙏

[@kathrynhancock6425]

Hi Margaret, the osteoporosis safe exercise program is very helpful. I would like to suggest that before you start it would be nice if you could give a list of props to be used. That way the routine is not interrupted by trying to find what you need. Keep up the great work, thank you!

[@margaretmartinpt]

Thanks for the tip!

[@tessdevilla4240]

​@@margaretmartinpt .

[@maryemerson3966]

@@margaretmartinpt do you have any dvds for sale?

[@job427]

I have osteoporosis. Currently not on bone medication. Are these exercises for both bone and muscle building? Thank you.

[@shaktiasthana5984]

Thanks Margaret for the wonderful and effective workout for bones. Please let me know what weights are you using. How heavy should they be

[@vijayabonu129]

Thank you Ma’am, I’m 62, love exercising, but have bad OA & had MED for prolapse L5& S1 in 2006.

[@ritaford-rm9gg]

Its so great to have your guidance. I not only appreciate your professional technics, but can hear your dedicated sincerity in your voice. Thanks for all you do and then more too!

[@vaughnhills123]

Thank you very much for the easy access to support to help me strengthen my body without the stress of all things in life!

[@leannsherman6723]

Excellent instructor, with a gentle presentation. What can we use if we don't have that 3-tiered stair stepper? For the reverse lunge, I learned that it should be modified depth wise if someone has knee issues.

[@chipperawesomestuff306]

So many videos on ostopenia exercises but I prefer & trust Ms.Margaret for this. I also watched a video she has talking about safe vitamins which was very very important. I have to admit I was sore after the chair squat but the results after a couple of days have left me feeling more mobile.

[@rahabosornotorroella3755]

I really trust You more than any medical dr. The reason I subscribed is the advice about breathing

[@margaretek5350]

Thank you slow and steady, loved the warm up🙏🙏🙏

[@margaretmartinpt]

Glad you enjoyed it!

[@cilla5277]

Also, thank you for these wonderful videos Margaret!

[@margaretmartinpt]

Thanks for watching!

[@hildamartinez4042]

Hola hermosa!mil gracias por tu aporte a nuestra salud! Puedo realizar 3 series de los ejercicios que realizaste en este vídeo! Saludos y bendiciones desde la ciudad de México.

[@suebingham4752]

Thanks for this. Some good exercises. Would be very useful to inform what equipment is needed before we started. Thanks ❤

[@junesteele4353]

thanks again Margaret this was an awesome 25 minute workout I haven't been exercising and this has helped me to get back on track I'm 58 years old and it happened to have been a little bit challenging for me but I'll ace it next time and I'll make it a part of my daily routine, I love all that you do and you have the best information for osteoporosis.

[@margaretmartinpt]

Thank you and keep up the good work!

[@sewfun196]

Thank you! I appreciate the thorough explanation of each move.

[@margaretmartinpt]

You are so welcome!

[@nurqamruddin9989]

Thanks for sharing great tips stay blessed 😇 ❤

[@hemanthaugust7217]

Great workout, steady pace right from start to the end, nice tips with every workout...thanks a lot!!

[@margaretmartinpt]

Glad you liked it!

[@cn6481]

Thank you for the expertise and nicely paced exercises that allows one to adjust and concentrate on correct execution. Tried two different Barre programs and they are too fast, don't allow for safe movement and too many twists.

[@nighatzara458]

Thank you very much, your guidance and instructions are so professional, polite and encouraging. Gives encouragement to follow.

[@margaretmartinpt]

You are very welcome

[@candicemels4398]

Thank you much! I will try to do it.

[@margaretmartinpt]

That is great to hear!

[@karenbarlow9160]

Thanks for this!

[@margaretmartinpt]

My pleasure!

[@HA-kw7vq]

Thank you - very helpful

[@margaretmartinpt]

You are welcome. Great thank you found it helpful.

[@yrleventhal]

you are a blessing. This is so helpful. Thank you for sharing. I appreciate your great support and all that you do.

[@margaretmartinpt]

You are so welcome

[@blissfulbaboon]

THANK YOU 🌷 MARGARET 🌷

[@margaretmartinpt]

You are so welcome

[@kenneth7610]

Loveliest of human beings!

[@jen_81]

Are resistance bands good for bone density and strength? Great workouts xx

[@prairiegirl433]

Thank you Margaret. This is an excellent routine. Well done!

[@sjones1646]

Very helpful instructive workout. Does this need to be done using just a Yoga mat? I find my floor and mat very , very uncomfortable.

[@cattycorner8]

NEVER have I ever heard about incorporating the pelvic floor into ANY exercise routine! It is a revelation!

[@alysononoahu8702]

Pretty common in yoga, ime

[@cadlac1533]

Thanks for sharing .

[@margaretmartinpt]

My pleasure

[@carolparadis8566]

I bought the video a few years back. Love Day One and I am still doing it 2x a week! The other three days I do Silver Sneakers zoom.

[@margaretmartinpt]

Thank you

[@monafiore9226]

Thank you for all the great information you provide. My PA told me I could continue doing my normal exercise routine(which I have been doing for 5 or 6 years since diagnosed ) needless to say I was a little shocked when I came across your website. So I am getting better educated. I know your book will help. My question is, I cannot seem to get one forearm and hand to touch the wall in the angel exercise. In fact it seems to move outward when I move the arm up the wall. There is discomfort in that shoulder. I also noticed I can't get my arms up as high as you in the fly exercise( I used too). Any suggestions or will it get better as I do these? Having exercised my entire adult life I am wondering how I got to these new limitations?

[@money3ss]

Easy to follow and still could do it while working from home

[@margaretmartinpt]

Thank you. Keep up the good work!

[@money3ss]

@@margaretmartinpt Actually thanks to u Margaret and your good work & dedication

[@marthasanchez932]

First time and loved it I like to ask if I can do the routine with my shoes on kindly let me know.

[@anndeforest7896]

This was great. It would have been helpful to know what equipment was needed beforehand: free weights, step, towels and pillows. Otherwise, an excellent workout. One question about the first weight bearing exercise: is it better for bone building to use weights light enough that you can lift your arms all the way parallel to ground or to use heavier weights and work towards lifting all the way?

[@margaretmartinpt]

Great suggestion!

[@lucymileo2862]

Margaret, I don't get onto the floor. Have a fear of even doing it now but I do all exercises standing. I was wondering what you think is the best way to lose weight when you are as old as me (age 83). I know all about calories and carbs. I do exercise every day, weights every other day and cardio. Lifting heavier now since watching you and doing them slower now. It sure makes sense. I had a hip replacement 14 years ago and was overweight then too. Thank you

[@susanb6629]

Just came across your video's. I'm 71 and have fractured both hips at different times. I do workout every day. Will these exercise help to make my bones stronger? I took medication years ago but went off of it. Thank you Margaret.

[@lilyrobinson1517]

Hi Susan , I have just diagnosed with osteoporosis on my spine. Just wondering about the drug you have taken. What's the name & why did you stop it? Was it because the side effects? Thanks Susan

[@maribelgamoneda1670]

I love your class

[@margaretmartinpt]

Thank you

[@emerlinavalencia5357]

Hi Margaret ! Thank you for this video , you are very informative and knowledgeable. How much weight of dumbbells for a begginer please? Thank you xx

[@margaretmartinpt]

Depends (on your strength and fitness level). I don't know you so I cannot (and will not) recommend specifics. Check out this video to understand weights in the context of sets and reps. kzbin.info/www/bejne/nYrKgWWta72BntU

[@majvlierop]

I do 500gr!

[@sharonreiss6169]

Are these exercises safe for someone like me who has had both shoulders, hips, and knees replaced? I took Forteo daily for 2 years, and just had my first injection of Prolia 2 weeks ago. The Rheumotologist recommended this program.

[@SikaMathias]

Great initiative, I'm sports and exercise medicine student from the University of Health and Allied Sciences. Can l get your numbers so we can discuss more about exercise as medicine ❤

[@stellaesmeralda7643]

PLEASE!!! Subtitulos en español!!! Gracias, desde Argentina. 🙋💜💜💜

[@everrrgreenwanderer4956]

Thank you subscribing

[@seohlengtay6011]

Hi, is Half Roll down exercise okay for me to do who is having osteoporosis in my spine and a compression fracture in my thoracic spine

[@mariegin4771]

Hi Margaret, How often can I do this exercise? Thank you

[@annewatman677]

I was really excited to follow this, but I cannot do reverse lunges. I’m actually in pretty good shape, and I exercise regularly, and this has always been difficult for me. However, it’s worse after a plateau tibial fracture a year ago that required surgery. I’m 70, and I’m very active. What does it take to do lunges??

[@eugeniapwilk6471]

Helloooo! Thank you so mucho for this excellent videos. Is it ok if i do they exercises with weight in the ankles? 800 grams pero ankle Thanks so much

[@karec9985]

Enjoyed Margaret. All went well, I had a difficult time with the backward lunge. Do you have any suggestions?

[@margaretmartinpt]

It could be related to your form. I suggest you review that with a Physiotherapist or a certified athletic therapist.

[@onlyhummingalong]

What weights do I start with. I am 71 yo with osteoporosis. Thx. I loooove your videos.

[@bobbiking5949]

Could you please put in your video before starting the exercises what equipment you are using so that we don't have to stop the video to gather what is needed before hand. Thank you this is a great video.

[@cristinamora1778]

Subscribed.🇺🇸🇵🇭

[@vtrep737]

Would you recommend modifying these strengthening moves if you also have osteoarthritis in the hips as I do. I have osteopenia of the hips, my spine is normal..

[@donnacole5949]

Hello I am new to your site. Love you

[@margaretmartinpt]

Welcome. And thank you.

[@ruthc266]

Love the Exercises. Hate the ads coming on during it. Squashes momentum. Can the ads be before or at the end?

[@margaretmartinpt]

The ads are managed by KZbin, not me. You can get the ad-free workouts on my site: learn.melioguide.com/strength-training

[@fmg7534]

Margaret, on the first group of exercises, the one where you stand against the wall and slide your arms up and down: I cannot keep the hands and forearms on the wall, just the elbows can slide up and down. I am told I have a very slight scoliosis, don't know if this does not allow me to stay on the wall? What can I do please!

[@persistente1]

Are squats safe for people with osteoporosis. I heard Asian squat is dangerous? Can you clarify these

[@sheilamillar9901]

Hello Margaret what can I do don't have step like you also do you have to used the role for the spine thanks for the excerise .

[@margaretmartinpt]

Hi Sheila. I encourage you to purchase a sturdy step.

[@revannekh]

Thank you for these exercises. I am finding it painful to lay on my side for the clams. I am laying on a mat on carpeted floor. I don't experience this pain in bed, Would it be OK to put a cushion or pillow under my hips or would that throw off the exercise? Thank you

[@jen_81]

How much weights (dumbbells) should a beginner use?

[@barbaraondich7374]

Does anyone know how heavy are the weights? I'm 58 and want to start yoga for osteoporosis.

[@uzmasddin3130]

Can we do this full workout everyday?

[@barbaraburrell4475]

I'm not sure if someone has already asked but how heavy are the weights you are using in the exercises?

[@momentsdedetente8802]

Hello Miss how many sessions should I do per week please?

[@heatherrankin3749]

Is this program safe for pelvic floor prolapse and cystocele

[@janetcummins2048]

Hello Margaret, I am new to your program. I am very interested in building my bone density and strength however I have had carpal tunnel surgery in the past and unfortunately feel the same coming back again so what can you recommend or suggest concerning the weights with working the triceps, biceps etc.?

[@margaretmartinpt]

Hi Janet. You should consult with your physical therapist.

[@janetcummins2048]

@@margaretmartinpt ok, thank you

[@grjct]

Really need an equipment list before you start. And the suggested weights of the hand weights. Hard to follow due to need to try to get equipment.

[@lorrainepreston6796]

Can the laying on back exercises be done on a ned? I find laying on the floor even with a yoga mat , hurts my back. Thank you.

[@martinezbett]

Research, citing, please. How many people tried this, for how long? Ages, ethnicity? For those Dg w Osteoporosis ,or significant Osteopenia, what outcomes can you cite?

[@luzysombra5291]

I have your first book. I am going to order the yoga one too. Do you think a trampolín could help with osteoporosis too??

[@margaretmartinpt]

Rebounder and bone health? Not really, at least there is no scientific evidence proving that (people frequently quote a NASA study; but it did not measure bone changes.) kzbin.info/www/bejne/rpKvepihmbGGsNE My post here: melioguide.com/osteoporosis-exercise-equipment/rebounder-review-build-bone/

[@luzysombra5291]

@@margaretmartinpt thank you for answering my question. Do you think low impact vibration is a better choice? Thanks.

[@margaretmartinpt]

The evidence support low impact vibration therapy. See kzbin.info/www/bejne/sH-sZIGBoMiLi5I

[@j.tamburello4053]

If one has osteoporosis of the lower lumber, are these exercises still safe? What about walking with a weighted vest? Thanks!

[@joanwatson7744]

I have heard that one can develop better bone density. Will this program help with that? Thank you.

[@margaretmartinpt]

The program includes weight bearing and strength exercises that affect bone density. However, the program addresses more than that: posture, balance ...

[@user-zf6ok3oq1k]

How heavy are the weights? How high is the step?

[@sherrys2827]

What can you use if you dont have a step bench?

[@poonamkirannandi1990]

Hello Ma'am, are these exercises good for osteoarthritis?

[@nicoleheath4486]

Hi Margaret. I was diagnosed with Lumbar Spondylitis. Can you advise me when I can start this workout?

[@margaretmartinpt]

Hi Nicole. You should ask your physician or physical therapist about this or any exercise program.

[@nicoleheath4486]

@@margaretmartinpt Thank you so much for responding to me. I will ask her about it 🙏🏻

[@lynneross6411]

Will this omprove b ok ne density

[@cherylwuttke9865]

Hello,Do you feel that rebounding exercises build bones? I think it makes sense to use a mini trampoline. Cheryl W.

[@margaretmartinpt]

There is no clinical or academic research showing that rebounders (mini trampolines) build bone. See my video: kzbin.info/www/bejne/rpKvepihmbGGsNE And my post: melioguide.com/osteoporosis-exercise-equipment/rebounder-review-build-bone/

[@ericacontreras1635]

Por favoooor.. Se necesitan subtitulos en español....!!!

[@lynneross6411]

Will this improvement osteoporosis??

[@anastasiajeffschieman8461]

are all of your exercises safe for critical osteo? I am young (56) and was very active until this finding. I stopped everything including yoga as I am afraid of hurting myself. Thanks for any feedback. :)

[@margaretmartinpt]

Yes they are

[@BestBrusselsGriffon]

How heavy are the hand weights

[@mariamarino138]

Same here!!!! 57, just fractured, T8 and T10!!! So painful!!!

[@AliceBradley]

Cool.

[@margaretmartinpt]

Thanks.

[@vivianyarwood6024]

Thank you Margaret. I will be doing your program regularly. Just started and have done them twice so far.

[@angelalitterio]

I walk 3 miles, 5 days a week, in 48 min. Does walking help osteopenia? I also go to the gym, when I can, 3x wk and lift 15 lb kettle balls during step, lunges, squats. Also do 8 lb shoulder presses on opposite days. I'm never sure if this routine is enough? (I bike in the summer on weekends too) Not a fan of aerobics. Love hiking in the fall/winter.

[@margaretmartinpt]

You sound very active. Congrats. Here are my thoughts on walking and osteoporosis: kzbin.info/www/bejne/foXVdGiledpjndk I can't comment on the rest of your program. You can check out my exercise for better bones program, if you wish: melioguide.com/products/exercise-for-better-bones-program/

[@hamala7437]

luv yaaaaaaaaao MAAAAAARRRRRO

[@cindyemilton]

What if you can't get back up easily from the reverse lunge. I can get down into the lunge but then I feel stuck and can't get back up easily. Any modification or suggestion?

[@Summerkirsom]

this is so difficult for me to keep the forearms and tops of hand on the wall. 78 x yoga teacher sure hope it will get better. Can do it on the floor. Is that okay?

[@eldoty9687]

Hi, which exercises are safe to do after a recent compression fracture, but now, after almost 2 months I feel better. (With pain meds still)

[@margaretmartinpt]

Your first step is to get the clearance from your physician that you can exercise. Second, consult a skilled physiotherapist who knows bone health. Stay away from personal trainers. Third, work on your posture. My posture course is designed for that: learn.melioguide.com/30-day-posture Work on your balance: learn.melioguide.com/balance-and-fall-prevention

[@lidiasilva7981]

Is this stretch safe for a t score of minus 3 spinal osteoporosis

[@margaretmartinpt]

There are a number of variables one needs to consider here. I recommend you consult with a skilled physiotherapist. Thanks.

[@trishsalzl944]

how do you lift weights if you get joint pain and i also have myofascial pain syndrome in my upper back.

[@selma5885]

I have walked a 2 mile hilly walk ( I live in NH) for 25+ years daily most days of the week (40-50 min walk). Hike and have had a yoga practice for 12 years. I eat a whole foods diet though no dairy due to fibromyalgia/neuroogical symptoms and advice to omit dairy and gluten. I do suffer from chronic illness and sit alot of the day--but I've always execised and moved my body since the diagnosis in my mid 30's I'm now 61. My mother did not have osteoporosis. I'm very sensitive to medication . I don't understand how I was diagnosed with osteoporosis doing weight bearing exercise and eating well for so long? Will continued exercise help? I don't do weights and can't put my wrists at 90 degrees any longer in yoga but I can still do downward dog, sun salutation etc. I've done spinal twists and bridge pose etc etc now for 13 years. I've read you are not supposed to do twists in yoga with osteoporosis? I'm so discouraged as I was also diagnosed with high BP and take such agood care of myself. I"m 61. Don't understand with so many years of walking/hiking and yoga I' have it?

[@susanmalloch9375]

Sorry to hear you’ve gotten a diagnosis of osteoporosis even after all your efforts. I hope someone knowledgeable can help you figure out what to do about it

[@lesleycreevy56]

I feel you pain. I was diagnosed with osteopenia on Friday and like you have always eaten very healthy including dairy and fish, walked, exercised including yoga and dance for the last 4 years. However I did have to have chemotherapy two years ago and put on an eostrogen blocker and also now have high blood pressure. It’s so hard to accept and stay strong.

[@maureenmckay180]

Just been diagnosed osteoporosis , started my exercise class with you :hope to keep my body as strong as l can good diet and positive mind thank you look forward to.all my work outs .

[@semcneely]

How can I complete the exercises when they are constantly interrupted with ads?

[@margaretmartinpt]

You can purchase the title here and see it ad free. learn.melioguide.com/stronger-bones-stronger-body-beginner-and-active

[@semcneely]

Thank you. I will!

[@kathyclark3168]

👍👍

[@monicaurbanski4055]

Is it ok to wear shoes for these exercises?

[@rena6895]

Lunges are hard on the knees. Do you have exercises that is easier on the knees

[@idaleung8003]

Could you comment on osteoloading? A firm in NYC is offering 10 minute sessions with machines.

[@user-nj7jq2bm4n]

❤

[@donna5659]

What do I need to do to get my arms to lay flat against the wall for wall slides ? I’m stiff I guess with limited range . My hands and forearms are about 4-5” away from the wall. I need some tips to get to actually touch the wall like you show. Thank you!! Love you tutorials!!❤️

[@fazeelalaher6250]

Just go to what you can manage you will get there if you consistent

[@tessdevilla4240]

Is it ok for my age 61?and im started having osteoporosis ,back pain .