Exercise is not the Path to Strong Bones

[@margaretmartinpt]

My response to the New York Times article on Exercise and Osteoporosis.

[@fayejordan175]

Please address the drug Prolia. I am 62 with zero issues except a Dexa scan that indicates pretty bad osteoporosis. I’ve never broken a bone in my life. I have zero issues and take no medication for anything. I’m needing to get back into exercise, but I’m really not overweight. Do you think it’s worth the risks of the serious side effect possibilities????

[@helpfulnatural]

I was diagnosed with osteopenia about 8 years ago. Recently I underwent a spinal fusion surgery after a severe sciatic attack of my right leg which was both incredibly painful and left the lower half of my leg numb. My orthopedic surgeon thankfully was able to correct my situation but noted that he discovered my bone density was softening. Interestingly though, neither he or my regular MD suggested any Rx treatment but rather weight baring exercise with and without small dumbbells and stretch bands. Thank you for all the info on this serious condition. Subscribed! 😊

[@elmer6123]

@@fayejordan175 Three decades ago I had a bone scan and was told I needed to get an annual injection. I did one and then got painful sciatica. Never again, and now at 80 years old my bones are doing just fine. For years I have been taking a calcium supplement and eating 5-10 prunes a day. Also I have been exercising regularly and controlling my weight.

[@dollieschuster9106]

I was diagnosed with osteoporosis after my hysterectomy in my 40s. I cannot take the medication for it. Exercise has helped me so very much! Now I'm 73 and still using a push mower and able to still lead a good life.

[@linamonreale5129]

That's so encouraging to read. I was newly diagnosed I'm 60 and I had a hysterectomy a few years ago

[@cathrinekatsigianni8823]

I was diagnosed with osteoporosis relatively early but after 4 years of increasing exercise, better nutrition and leading a happier life than at the time of the diagnosis I had osteopenia. I refused to take hormone replacement and drugs. And yet I had that result by increasing exercise intensity significantly (dance and body conditioning).

[@jaadamin4125]

Please we need your experience

[@rosang7868]

Can you tell us what exercises you do and what kind activity you join , I was diagnosed osteoporosis, I want to do something hoping can reverse osteoporosis to osteopenia. Thanks

[@chairlesnicol672]

@@jaadamin4125 Nobody's saying anything about Prollia?

[@christinecruywagen4110]

With you all the way Margaret! I am in my eighties and am able to do all my housework, cooking, tending my pot plants, shopping, etc despite some heavy injuries - only because I exercise and walk evert day! Love your site.

[@jmc8076]

I’m 54 and women like you are an inspiration. ✌️

[@elmer6123]

@@jmc8076 Exercise every day and eat right, and one day you too will be in your eighties and an inspiration.

[@faithahora]

What do you eat please?

[@linamonreale5129]

Do you have osteoporosis?? That's great!!@ very encouraging 👏 👍

[@chairlesnicol672]

@@faithahora Prolly food!

[@xraydelta100]

About 22 years ago, as a decades long bodybuilder and former runner, I saw that my then girlfriend (my current partner (wife)), who had been extremely thin, had been diagnosed with osteopenia. So I got her a membership in the local Gold's Gym and set up a program with her and we would both go do our workouts. A year later, no osteopenia. I had her eating two small yogurts daily, a lunch, and dinner. The only area I kinda screwed up was she gained a bit more weight than wanted...but still had a fine X body form. She's 77 years old now and lifts diligently with split workouts with light dumbbells, walks, rides bicycles. And she is firm as hell...and looks as beautiful as ever. However, that beauty also starts from her inner self.

[@jacquidixon8242]

xraydelta100 What sort of program did you set up over that first year?

[@c.vandenberg1559]

Your wife is lucky to have you!

[@jmc8076]

Agreed a gen idea of what she did to start would be very appreciated. Love learning from success stories. TY for protecting her from ths need for drugs and joint replacement later.

[@Padraigp]

Oh god yeah maratón runners it seems to be very common in ..I know three of the women who have it now were maratón runners when younger and extremely thin and what would not be called anorexicly thin. Putting on sone fat is well worth it and lord knows women with a bit of fat can bé fit as hell and survive a lot better too as far as bear grylls island anyway...they always able to keep going better than the muscle men and skinny women who seem to just get so dehydrated so fast.

[@kayleedee1575]

Wow would like to know what her split consists of and the amount of weight she is lifting. They say to go as heavy as possible but due to autoimmune disease/inflammation Im scare to always go consistently heavy!

[@berthae.weninger5363]

Thank you Margaret for keeping us informed! I love your calm manner that always gives us hope on this difficult path of osteoporosis.

[@margaretmartinpt]

You are so welcome

[@nanaprn7809]

Wonderful presentation!! Great information. But why doesn't anyone ever talk about those of us for whom weight bearing exercise isn't possible? I have post polio syndrome, spinal stenosis,walk with a walker, not much of a candidate for weight bearing exercise. Also have chronic kidney disease and never hear a conversation about bone health and kidney disease.

[@kalipress4338]

I practice gigong and also question pharm drugs because of side effects as you mentioned. Stopped running years ago. Yoga,walks, nutrition, don’t exercise for hours any more. 79;no shoulder, hips,knee surgeries. Thank you much.

[@smiththomson95]

Hello Kali How are you doing?

[@ruth5498]

Margret, thank you so much for the work you do.!Your input is very appreciated and so needed!

[@bornagainchristian2501]

Well explained Margaret, I am an osteporosis patient since 2018. My doctor just prescribed alendronate acid that I ahve to take once a week. I took it for 4 years Now I am on a holiday medicine. Exercise was not recommended by my doctor. It's only now that I knew that exercise is veri important to have a good quality of bone. I am 70 years old Asian.

[@cherylsandiford8548]

I saw the title and had to watch it as you promote exercise that helps. Thank you for giving us this information. It's so important.

[@margaretmartinpt]

Glad it was helpful!

[@heatheradamson2280]

This KZbin channel is a treasure!! Fantastic information provided by Margaret. Just bought all her books after my osteoporosis diagnosis.

[@margaretmartinpt]

Thank you

[@normapadro420]

They keep changing so many things. The best thing to do is to stick to an exercise routine that works well with your body. As the years pass by you will see what it has done functional wise. I have experimented with my body through out the years, and notice that not all exercises help my body type. I had to change many routines. Finally I'm sticking with something that works well with my functionality, and strength. Experimenting will help. I did. Don't compare your body with anyone.

[@lindaward-thompson.3049]

Thank you for your clear and informative talk. It is good to know that appropriate exercise will help those of us who have osteoporosis. You are inspiring

[@margaretmartinpt]

Glad it was helpful!

[@femalecrusader8389]

My mother lived till 96 she had bone density done at age 80. She was raised on a farm but once she started living in the city after age 30 she never exercised other than working in a factory. She had good bones except she did have RA. type of arthritis. Yes exercise is good but it is different for each person I think may have to do with food and genes. My mother was also raised on raw milk and ate fresh meat & vegetables no processed food till she lived in the city.

[@rickyelvis3215]

your natural beauty is only exceeded by your spiritual wisdom ... and orange is definitely your colour ! thanks for the education.

[@margaretmartinpt]

Thank you.

[@lalitasavardekar8192]

Margaret, it's not easy to speak the truth. U have nailed it.

[@margaretmartinpt]

Thank you.

[@cathrinekatsigianni8823]

So true! Obviously the author of that article would knock off exercise if she recommends an expensive drug..

[@sherris.2402]

Thank you so much for this much needed information

[@margaretmartinpt]

You are so welcome!

[@deborracowen313]

Thank you Margaret!

[@deepakhiranandani6488]

Thank you. A good and eloquent inspiring talk.

[@margaretmartinpt]

Glad you enjoyed it!

[@gzmz1993]

My times is beholding to big pharma. Who also make all the machines that test your bone density. Big pharma pay millions to advertise in the NYT.

[@wordysmithsonism8767]

Great video, but, forgive me saying, the title almost put me off. The video says the opposite.

[@collettesmith7171]

Thank you for the explanation of bone quality and density… did not know this!!

[@margaretmartinpt]

Glad it was helpful!

[@angiebailey8884]

Such helpful information! Thank you

[@margaretmartinpt]

You are welcome.

[@catherineterry9110]

Just watched your video on Path to strong bones. I am 84 female and exercise at Y. I have. Arthritis and osteoporosis and right hip has "significantly" gotten worse per a dexa, and family practice Dr. want me to take fosamax which i dont want to do. Usually eat healthy and am pretty much able to do most all i want to. Can be painful. How can i get more help and have someone work with me. Thank you for your information, I really enjoyed your knowedge. Catherine

[@tonijohns4995]

Thankyou Margaret for your great advise

[@smiththomson95]

Hello Dear How are you doing?

[@robinfamighetti2345]

Does Strontium via pill form increase bone density?

[@marcelalastra8508]

So well put Margaret, thanks!

[@mikecain6947]

Exercise improves the sense of balance which would mean less falls.

[@michedaisy]

Thanks Margaret. 😊

[@ptarlow7708]

So well put! Thank you.

[@eatmeatandliftweights5754]

Sounds like the author of the article had a vested interest in promoting expensive drugs. Exercise has many benefits including bone strength. It makes the difference whether you end up in nursing home incapacitated or being able to do things and not need assistance. The best exercises for bones are heavy lifting and impact such as jumping. weight training is also good for building muscle and strength which keeps us strong, healthy and independent as we age.

[@margaretmartinpt]

Thank you.

[@jackirobinson7365]

I've always believed exercise was beneficial

[@geraldinetoughey9622]

Thanks. My mum was a nurse Rip. She advised me never to listen to any doctor who would say not to exercise.

[@B33263]

I agree 💯

[@mangogrower5426]

Thank you so much for your wonderful educational videos 😊

[@mariegomes3295]

Thank you. It reassures me. I am 60, serious osteoporose , healed with Prolia. I try to proactive every day. Merci 🙏

[@margaretmartinpt]

Keep it up

[@JMCass-bp3sb]

A cousin of mine had adverse reaction to Prolia, developed burning sensations in both upper legs & urinary problems. She had gastric & bowel problems & had endoscope & colonoscopy & needs further investigation after biopsies. She was told by Consultant that Prolia wasnt suitable for her so for other ladies be careful before you take it if you have any gastric & bowel health concerns.

[@mariegomes3295]

@@JMCass-bp3sb thanks for this wonderfull information. It does not help me. Sorry for the cousin . I am lucky. Not these problems. Fingers crossed. Anyway, i can not stop now. Rebound effect. I was not informed... my doctor is an idiot...have a Nice day.

[@JMCass-bp3sb]

@@mariegomes3295 Get as much information as you can about Prolia, ask if you can stop taking it if it causes any problems. It takes 6 months to eliminate from your body so be aware of any symptoms that cause pain & discomfort.. Hopefully you will benefit from it without complications.. God bless you..

[@fayejordan175]

My doctor suggests that I take Prolia, but I’m so scared about side effects. I’m 62.

[@deborracowen313]

Thank you!

[@margaretmartinpt]

You're welcome!

[@WWarthog798]

Whole Body Vibration is known to increase bone density...and that is a form of exercise.

[@robinjohnson8247]

This video is wonderful thanks much

[@sandrajohn9837]

Thank you. I enjoyed your very pleasant and instructive presentation. One thing. I almost didn't view this video when I read the title, which is the opposite of the narration, on the grounds it was an obviously wrong message. I think that approach (although it does get attention😊) might be counter productive.

[@margaretmartinpt]

Thanks for the tip!

[@sandrajohn9837]

@@margaretmartinpt You are welcome. Thanks for considering my comment. It also now occurs to me that just including a question mark would have prevented misunderstanding.

[@lindakania699]

Very informative and helpful

[@juliestanton865]

Thank you for this. I will be following you advise.

[@margaretmartinpt]

Thanks.

[@linjubar]

After exercising for 10-years, and being told it staves of osteoporosis, and arthritis, I have now developed osteopenia, and my arthritis is much worse. Only recently did I read an article that said to gain 1% of bone mass in a year, you need to lift the heaviest weight you can for 6-8 reps. I’ve been lifting heavy (for me) up to 25 lb dumbbells for certain exercises, but in the much touted 10-15 reps. My joints can’t take any heavier, and all I heard for the last decade was just lift weights, but it wasn’t specific. I feel like I wasted the last 10-years, and everything I did was for nothing in the regard of arthritis and osteoporosis. I am fitter and stronger which is very good in itself, but my joints are worse than they have ever been.

[@gzmz1993]

Try a better diet look into whole food plant based life style for better joint pain your body might be to inflamed. Lots more fruits and veggies. You’ll do your body a huge favor

[@patriciagriffin1505]

Consider a fast

[@eg6081]

Please consider adding ginger to your regime. Inflammation plays an important role not only in joint pain but also in bone health. The best anti-inflammatory supplement is ginger, preferably with black pepper in the supplement.

[@Padraigp]

Depending how old you are most of us will develop osteopenia ... youre basically saying your bones are not as dense as they were when you were 35. Thats normal. Missing up your joints by overdoing it isnt a great idea if thats what caused it but I dont think the idea that arthirritis is caused by mechanically using your joints is correct at all. If mechanically using your body was the cause of it everyone would have it. And they dont. So I would stop blaming excercise for your problems and consider that there may be other reasons why your body is breaking down your joints. There are also lots of other ways to excercise than weights which help bones like resistance training which doesnt impact joints. And to be honest weight lifting should not be impacting on your joints if youre doing it correctly there should not be any stress on your joints at all. Running can sure impact joints but lifting a Weight you should be using the muscles not the joints to do that. So I think you have not wasted years doing weights. You may have neglected to consider your joints and your diet and other things but excercising isnt going to cause your joints to wear away.

[@miketracy9256]

No one who can do 100 full squats every day will ever have weak lower body bones. Full means all the way down as far as you can go.

[@brendakemp9060]

I have just found out I have osteopenia in my left hip. What about calcium and d3 supplements?

[@cherlgolja5402]

Why dont you never mention estrogen loss is bone loss 🦴🦴🦴🦴🦴

[@jmc8076]

True but not the cause for everyone.

[@patriciablackmon6764]

Is anybody knows if Ibandronate, for real helps to Osteoporosis condition? Thanks in advance for your answer.🦴

[@margaretmartinpt]

Ibandronate is in the bisphosphonate class of osteoporosis medications. I encourage you to read my post on that class of medications since the answer to your question is quite long. melioguide.com/osteoporosis-treatment/bisphosphonates-osteoporosis-guidelines/

[@jenniejaffe8582]

Thanks!

[@margaretmartinpt]

Thank you

[@margaretmartinpt]

Thank you

[@trishsalzl944]

what kind of weights are you using in your videos?

[@wagsley7862]

Well done. Very informational! Thank you,

[@margaretmartinpt]

Thanks. You are welcome

[@lindaw140]

Thank you

[@margaretmartinpt]

You are welcome

[@21111redrose]

Excellent information and analysis. I support her position.

[@margaretmartinpt]

Thank you.

[@joanrossington6932]

Excellent information thank you. Great “rant”!

[@anjanakashyap1253]

Thank you ..fr the good work 👍

[@lisavig3444]

How about a Revieber?

[@eliakimjosephsophia4542]

We know that runners, joggers and long walkers have had to knee replacements. People can and do wear their bodies out. I began getting hip issues while working out in the gym.

[@smiththomson95]

Hello Dear How are you doing?

[@suzihazlove4979]

I'm so scared. I have severe chronic FATIGUE and can barely workout. Can't take the meds. I'm lost????

[@dylonstrange2036]

Intermittent fastening a raw vegan diet for 2 months and see how that works. You don’t have to stick to that diet but just 2 months will help you massively. Hope this helps. It worked for me 😊

[@margaretmartinpt]

Hi Suzi. I encourage you to consult with a qualified health professional, specifically your physician.

[@suzihazlove4979]

@@margaretmartinpt they want me on drugs. And I hear they make bones thicker but brittle . So I'm scared.

[@michaelhorn9114]

@@suzihazlove4979 I hope everything is going well for you!

[@JMCass-bp3sb]

@@suzihazlove4979 Dr Eric Berg you tube channel has lots of very informative videos about every health issue. You can ask about your condition & hopefully you will soon find the answer to your concerns.

[@petravazanska5707]

Dear Margaret I had my hysterectomy at age of 38 I kept my ovaries. Now i am 41. Please are there any vitamins or minerals i should take? I am slim, eating lot of vedgetables that i grow myself and i do yoga and walks, bicycle. I work as a cleaning woman. However, i try to keep a healthy life, i feel some problems.in my left hip upper chest and index finger on my right hand. Sometimes i am quite in pain. Can calcium help?

[@lee-annolivier4289]

All I know is always take vitamin k2 with calcium otherwise not good for bones

[@Hissage]

Do you have any videos exercises for women in their sixty ? Thanks

[@margaretmartinpt]

learn.melioguide.com/video-workouts

[@madhatter909]

@@margaretmartinpt I have fibromyalgia. I exercise tentatively and still end up with crucifying pain and unable to move.

[@kathbiddle-dutton7069]

How to I request the type of bone test you mentioned for bone quality? I have gotten bone density done .. I do weights at gym , yoga, but believe I have loss in last few years just do to age ? Been spinning at gym , will opt for walking more spinning less had no idea it was not helping me build bone .. .. thanks

[@margaretmartinpt]

Hi Kath. I describe the test for bone quality in this post. melioguide.com/health-guides/osteoporosis-guidelines/osteoporosis-exercise-plan/#oep-path

[@kathbiddle-dutton7069]

Margaret Martin, Physical Therapist. thank you

[@sunburstrose7860]

You might want to read up on vitamin K2 and bone loss. And add more K2 into your diet perhaps?

[@kathbiddle-dutton7069]

Sunburst Rose thanks ,, do take k2-D3 .. appreciate 😄.. with Covid no gym but workout moderately every day .. get outside and walk and watch my food intake..

[@sunburstrose7860]

@@kathbiddle-dutton7069 best of health to you, kath. Happy New Year! :-)

[@Hissage]

What do you recommend for a weak pelvic floor when jumping ? Thanks

[@margaretmartinpt]

I suggest you consult with a pelvic health physiotherapist to address your pelvic issues. You might consider a pessary.

[@jmc8076]

Late reply but one of the best books on pelvic floor is Ending Female Pain by Isa Herrera, MSPT, CSCS. Don’t be fooled by title it’s a very comprehensive book on anything you’d want to know about PFD (pelvic floor disorder.) I have a copy to my primary physician and gyno.

[@elmer6123]

The main exercise too many people get is changing channels on their TV.

[@heatherlloyd50]

Just found you Thank you.United Kingdom

[@margaretmartinpt]

Thank you

[@fbcpraise]

New York Times. That's all you need to know.

[@lindaguida4074]

Eat & exercise!

[@kalipress4338]

Also Imdo weights

[@rhiannonwilliams2521]

What about diet? Too much protein can cause osteoporosis as the body cannot store it. The excess is secreted through the kidneys using calcium which is leached from the bones.

[@franrushie1383]

I love exercise. So I will stick with my speed walking and lifting weights…

[@margaretmartinpt]

Good to hear that.

[@katek57]

Thank you for this!

[@margaretmartinpt]

Glad it was helpful!

[@alfredfantasticgeter1257]

Get to the point you keep going on and on about somebody else's research or advice just tell us what you recommend to have strong bones forget the other person what's your MO

[@pkandoit]

She covers what you ask for in many other videos. This video is important to counter misinformation.

[@margaretmartinpt]

Hi Alfred. Please check out my website where you will find my recommended actions for people with low bone density or osteoporosis. melioguide.com/