Osteoporosis Exercises To Avoid [AND WHAT TO DO INSTEAD]

Learn what exercises are best to help build bone and prevent osteoporosis and what exercises you should avoid if you have osteoporosis.
👉🏼 First, what is osteoporosis?
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.
This then causes the bones to become weak and brittle - and in worst-case scenarios so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture.
Most osteoporosis-related fractures most commonly occur in the hip, wrist or spine.
Women are most likely to develop osteoporosis. And white and Asian women are at greater risk as well as those of us who are past menopause. If you are small framed you will also be at greater risk because you have less bone mass to draw on as you get older.
👉🏼 What can help?
The exercises I chat about in the video while avoiding the ones mentioned (which can be harmful if you have osteoporosis).
Instead, sub in the alternative exercises I demo whenever you come across the ones listed as a no-no in your workouts.
PJ ox
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[@FitnesswithPJ]

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

[@margiepugh7400]

Iha vedidcrivr L

[@margiepugh7400]

Iha vesuscri vedplease. Co nta ct . Metogetyour video

[@susanedghill6597]

Subscribed. Cannot get to the tubing

[@amandarediger2178]

Hello. I subscribed🙂

[@stacieheroux]

Q

[@rayganfinnerty4116]

Hi, ive recently been diagnosed with OA and dont want to take the meds due to the side effects. So glad i came across your exercises thank you x

[@FitnesswithPJ]

Welcome aboard 💕 When you are ready, I recommend considering my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 😃 Details here : www.fitnesswithpj.com/osteoporosis-exercise/

[@deanburden9432]

I am a 67 year old male from Syracuse, who ended up with osteoporosis and eight spine fractures due to my doctor keeping me on Nexium for a dozen years. Your osteoporosis video has given me some great exercises that can be done by someone in my situation. Thanks for making it.

[@FitnesswithPJ]

Wonderful Dean! Welcome and let us know how you go! 😃

[@jsd6410sd]

Thanks PJ, I have osteoporosis due to cancer drug and have had double mastectomy, I am encouraged by your safe but effective work arounds to regain my strength and mobility. I walk 3 mi/ day in the foothills of Colorado. I am one of those who cannot take fosamax. Your workouts are a natural drug.

[@FitnesswithPJ]

What a journey you are on! I'm so happy you are regaining strength and mobility 💪 Take care 💕

[@kimluxhoj9916]

I was just diagnosed with osteoporosis and don’t want to take medication for it. Your workout and advice is an excellent starter. Exercises to avoid will help me recondition myself as ‘crunches’ have always been part of my routine. Hope to see more osteo routines in your future workouts. Thanks again. Kim

[@FitnesswithPJ]

Hey Kim, you should check out my 30 Day program for Osteoporosis on my website!

[@chert6973]

Sake here

[@chert6973]

Same here.

[@kathyshaheen3480]

This was PERFECT!! I came across your channel about a couple weeks ago and I love it. You kick my butt most times, but I'll catch up to you. :) I subscribed right away and am working through your 21-day calendar. Good stuff. I recommend you all the time.

[@FitnesswithPJ]

Love it, Kathy!! Thanks for being here and for spreading the love!! You're the best. 👊🔥

[@terrikarch9799]

PJ thanks so much excellent information!

[@margaretflynn1288]

Thanks for putting all this osteoporosis information into one neat, concise package. It reinforces and confirms everything I have learned from my medical professional. (But you’re much more fun to listen to!) I like knowing which exercises are a “yes,” and which are a “no-no.” And the modifiers are always always always welcome. Safety first, right? Will use the videos you have provided! Keep ‘em coming. And know that all your efforts are appreciated! For point of reference, I am age 71.❤️ 💪 I am a subscriber. 👍

[@FitnesswithPJ]

Thanks so much, Margaret!!

[@lisauscanga1081]

This was extremely helpful. Thanks for the modifications.

[@FitnesswithPJ]

Glad it was helpful, Lisa!

[@joycable4501]

Really appreciate the info and the subs especially for the twisting moves. I will definitely be more aware of how I’m affecting my body. Thank you.

[@FitnesswithPJ]

Glad to hear it, Joy! It's so important.

[@sherryhorning9946]

I was diagnosed with osteoporosis last year. My doctor has taught me nothing. Everything I know about what not to do, I learned from you. This is actually how I found you. I have been working out for years - P90X. Upon being diagnosed, I bought some books and searched KZbin for osteoporosis-friendly exercises. Guess who I found? Fitness with PJ. Thank you so much.

[@FitnesswithPJ]

That's awesome Sherry! You've got this 🔆💪

[@jacquiee.1195]

Thank you, thank you, thank you! Very timely and incredibly helpful.

[@FitnesswithPJ]

You're very welcome! Glad it was helpful.

[@catherine6653]

Thanks PJ. I am 50 years old and have osteopenia. I strength train and go for walks. I love your videos and learn new moves to keep from getting bored.

[@FitnesswithPJ]

More to come, Catherine!

[@julierowe102]

Thank you for these directions! Very helpful!

[@FitnesswithPJ]

You're welcome Julie ☺️ If you aren’t already there, why not consider joining us over on Patreon? You’ll get a workout calendar to follow and access to extra perks while supporting the channel and all the workouts! (Links/info in the video description)

[@krystrieu]

Thanks, I have been just diagnosed with Osteoporosis and was looking to add to my exercise routine. Your video has helped me add exercises and alter already exercises I already do to be more productive.

[@FitnesswithPJ]

I have a free Osteoporosis webinar on Nov 12th that you should sign up for: fitnesswithpj.lpages.co/osteoporosis-webinar/

[@jenniferschwarb3402]

I am so grateful for this and I am happy to find you to help me!

[@FitnesswithPJ]

You got it, Jennifer!

[@arthritisadventure]

These are great suggestions for osteoporosis! Weight bearing exercises are so important.

[@FitnesswithPJ]

You know it, Alyssa!

[@sueedelstein5568]

Thank you PJ...just found you through a friend and so happy I did.

[@FitnesswithPJ]

Glad to hear that, Sue! Welcome! ❤

[@jeanpeters2748]

Thanks... I will check out your other videos.

[@FitnesswithPJ]

Thanks Jean!!

[@marthajordan2491]

Thank you millions for this!

[@FitnesswithPJ]

You're so welcome, Martha!! Hope you find it helpful.

[@tamaratenenbaum7558]

PJ!!! Wow, what a wonderful surprise to wake up to this morning - you said that you'd try to put together a video of osteoporosis sub exercises by the end of January and you delivered!!! Thank you so much for doing what you said you were going to do (it would have been understandable if you couldn't adhere to your self-imposed deadline - with the hectic scheduleI of life) and in such a wonderful way. I so appreciate it - thank you! Could you put out a video on workouts for people who have osteoporosis but are in shape? (I mean aside from the two great workouts that you have on prevention of osteoporosis and on bone density). That would be supremely helpful - just for variety. Very grateful 🙏

[@FitnesswithPJ]

I'll see what I can do, Tamara!! Thanks for commenting. 😀

[@margomaher1966]

Thanks PJ, lots of useful information. Most of these exercises I have been doing, now will start practicing hip hinge.

[@FitnesswithPJ]

Perfect Margo! 😂

[@jburwinkel]

I revisited this today and found that it is still very helpful! Thank you!!

[@FitnesswithPJ]

So glad Julie! 🤗

[@sirishakoneti7312]

Thank you for your clear voice & good advice & information !

[@FitnesswithPJ]

Glad it was helpful! 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@linamonreale5129]

I love this 😀 ❤️

[@user-cx2sb6fl7h]

Wow! How informative! Thank you

[@FitnesswithPJ]

Glad it was helpful! 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@karenmillom3776]

Great as always thank you!!❤

[@FitnesswithPJ]

You are so welcome! 🤗

[@happylemons8449]

Even though I don't need this info. right now, I appreciate your thoroughness and demonstrations for those who do.

[@FitnesswithPJ]

Thanks so much for saying so!

[@misstrekfreak]

I really like your safe alternative exercises for osteoporosis. Thank you 🙏

[@FitnesswithPJ]

So happy to hear that! 🦋🙌 You may like to look at my Osteoporosis program? You'll find details/link in the video description! ☺️

[@laurabeck2738]

I don't have osteoporosis, but this sure is excellent information for anyone! I'm glad to hear that current research is now showing that the resistance tubes can help build bone because I love using them. Thanks PJ!

[@FitnesswithPJ]

Yes definitely, Laura!!

[@helenareid4326]

Hi this is the first time Ave actually seen your vidio and found it interesting, I have Oustoph, Scoliosis & Lordosis I do pilates twice a week is any of your videos be of more help yo my problem s ,oh !also 4 compressed fracture s in my tyrotic spine 🙄much appreciated Thanks

[@flynntaylor5459]

Wow thank you. I jave struggled with ostio for so long and I just kept hearing just exercise but no one spoke of specifics or what I should avoid doing in exercise. I will check out your exercise plan and get started... finally there's a real treatment for this condition that makes sense.

[@FitnesswithPJ]

So happy I can help! Looking forward working together! 🤗

[@katmcneff9326]

Thank you for your help!

[@FitnesswithPJ]

You're welcome! ☺️ 🙏

[@lindac6147]

Thank you for putting this together for us all! Great job PJ. Super important for us all . Great you are highlighting this ! It is a bit of a stretch to fit it all in tbh . Love your white top so much !

[@FitnesswithPJ]

Aw, thanks Linda! Glad you're enjoying the workouts!

[@fatma-xn1nu]

Excellent ...I really liked the way you explain. I am 50 yrs old and I am suffering from osteopenia 6 months ago .I was scared to exercise. Your video are helping me a lot. Thanks for the motivation . And I am also looking forward for more strengthening exercise videos for osteopenia and osteoporosis.

[@FitnesswithPJ]

Glad you love it Fatma! 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@bettystewart7667]

This was my first exercise with PJ. I truly enjoyed it. I am viewing from Waco Tx. I have been diagnosed with Osteoporosis and not taking any medication this time. My doctor wanted me to have the Prolia injections, but after reading the side effects I opted not to use that. So she referred me to an endocrinologist which can’t see me until March. Anyway, I’ll continue to exercise.

[@FitnesswithPJ]

Hey Betty, I'm sorry to hear about your diagnosis. Did you know that I have an Osteoporosis 30-Day Fitness Program? It sounds like it would be incredibly helpful, and there's not a lot like it out there (which is why I created it) www.fitnesswithpj.com/osteoporosis-fitness-program/

[@chert6973]

Same here

[@Pacoyprecious]

It has been two years now. Are you doing better?

[@bettystewart7667]

@@Pacoyprecious I am continuing to do my exercises and taking supplements. I still don’t plan on taking Prolia or the new infusion medication. I’m scheduled for my bone scan in December. Thank you for asking.

[@wagsley7862]

Thank you so much!

[@FitnesswithPJ]

You're welcome! ☺️ You might like to consider my 30 Osteoporosis program - a full program of workouts for you to keep plus a community of like-minded women! Find out more here: www.fitnesswithpj.com/osteoporosis-fitness-program/

[@MrHairbands]

Thanks so much for v good info

[@FitnesswithPJ]

Glad it was helpful! 😃

[@robinjohnson8247]

Thanks alot I need these

[@FitnesswithPJ]

So glad to help! 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@karenbarlow9160]

Thanks!!

[@FitnesswithPJ]

You bet!

[@karlabird1131]

Thank you!

[@FitnesswithPJ]

You are so welcome Karla! So glad it helped 😃 You might like to consider my 30 Osteoporosis program - a full program of workouts for you to keep plus a community of like-minded women! Find out more here: www.fitnesswithpj.com/osteoporosis-fitness-program/

[@marciamills72]

love your workouts

[@FitnesswithPJ]

Awesome Marcia! Have you thought about joining us at Patreon or Over Fifty Fitness? We'd love to see you there - Workouts calendars, recipes, community, challenges and MORE. Links in video description 💕

[@joyceperreault4237]

Excellent demonstrations of form.

[@FitnesswithPJ]

Thank you Joyce! Glad you found it helpful 😀

[@jasongeorge5423]

Love your vidio's&workout almost everyday with you!

[@FitnesswithPJ]

Happy to hear that! 🥰

[@mariammapanicker3954]

Thanks It is simple & helpful.

[@FitnesswithPJ]

Glad it helped! 😃

[@kathywest670]

I loved the substitutes for crunches and pushups!

[@FitnesswithPJ]

Great Kathy! 😃

[@ollierahanian7190]

Great specifics!

[@FitnesswithPJ]

💯👊

[@carolinasantos7762]

Thank you so much

[@FitnesswithPJ]

You're so welcome, Carolina!

[@denisegodmer3365]

Thank you so much this is a great help of what I can do and it gives me also ideas for a workout without being worried what exercises a dangerous to do.

[@FitnesswithPJ]

Yes for sure, no problem!

[@EloraMae26]

Thanks love this video.👍

[@FitnesswithPJ]

Glad you enjoyed it! 😃

[@wandaarnt234]

Thank you cheers from Pennsylvania 🇺🇸

[@gre55]

Very informative on what NOT to do with low bone density!!! Shall start today! I subscribed 😊

[@FitnesswithPJ]

Awesome! Thank you! 😊

[@jburwinkel]

This was really helpful. I have osteopenia in my left hip and am looking for good exercise substitutes! As always, you are most helpful!!

[@FitnesswithPJ]

You are so welcome! 🙏

[@patriciamasotti7345]

@@FitnesswithPJ I

[@antonellamicheli1082]

THANKU YOU SO MUCH!

[@FitnesswithPJ]

You're SO welcome, Antonella!

[@maggieyuille2095]

Thank you. I am 79 with osteoarthritis and osteopenia. I will try these excersises as the physio ones I was given were too hard

[@FitnesswithPJ]

You're so welcome Maggie! 💕 Alongside these exercises, I would recommend talking with your physio with regard to your prescribed program. I also have a 30 day Osteoporosis workout plan that may suit you! www.fitnesswithpj.com/osteoporosis-fitness-program/

[@Cellestial10]

PJ - I just found you on KZbin - thankfully!! I am 65 years old & was diagnosed with Osteoporosis of the spine 3 years ago. I did go to PT for a short term - did not even know what weight bearing exercise was. I have been bored with the few exercises they gave me & have been looking desperately for workouts I could do at home & I just finished 1 of yours & listened to watched this video. I refuse to take medication & want to continue my journey with proper eating & exercise. Silver Sneaker workouts are just to easy & don't believe is a proper workout for Osteo. It appears I may have already had a couple fractures that I did not even know about. I am quite active for my age & back problems & what I would like to know if you could recommend from your videos on KZbin a series that would entail the strength, posture, cardio as I usually try to do something at least 5 - 6 days a week. I certainly am going to look into becoming a Patreon, but recently divorced & moving - just not able right now! Thank you & I am so thrilled I found you!!

[@FitnesswithPJ]

Hi Linda! It's very nice to meet you. While the workouts will help you, please understand that Patreon, as well as my KZbin channel, are not oesto-specific. You need to avoid the exercises I demonstrate in this video and do the recommended ones instead. I highly recommend my 30-day osteo program. This is the BEST fit for you and your goals. The link can be found in the description of the video. Stay well and keep on squatting :)

[@judyurquhart5066]

Thank you so much for this information. Since being diagnosed with osteoporosis I kept doing my normal workouts, which included lots of twisting. I definitely I'm changing my workout routine

[@FitnesswithPJ]

Judy, I recommend my Osteoporosis Fitness Program. It will teach you form, while also building your muscles and bone density safely. www.fitnesswithpj.com/osteoporosis-program/

[@bobbemundt3478]

Very helpful

[@FitnesswithPJ]

Glad it helped Bobbe! 😃

[@annarold1709]

Thanks a lot ☀️💖💖💖💖💖💖

[@FitnesswithPJ]

You're welcome Anna 😊. So glad you found it helpful! Remember, to check the video description for more info about Osteoporosis exercise 💕

[@EMGoudsmit]

So useful

[@FitnesswithPJ]

Glad you think so! 😃

[@monikaall2345]

Thank you very much for these excellent workouts, which I enjoy a lot. I am 40 years old and have been diagnosed with osteoporosis. The diagnosis shocked me a lot because I still do not know why me. I have always done regularly sports, live a healthy life, do not smoke or drink... I struggle to not fall in a depression because of this diagnosis. I am on HRT, calcium and vit D. Do not want to take any bisphosphates (too afraid!). Your workouts give me hope!

[@FitnesswithPJ]

It sure is tough when you get the diagnosis 🤗 💗 I recommend my 30 day Osteoporosis Program. Workouts and INFORMATION especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/

[@leannsherman6723]

Hi PJ. First time viewer. I am 67 (almost 68) and have the double whammy of osteoporosis and arthritis. I took Fosomax years back for a while and two years ago, had a Reclast infusion, which apparently didn't do anything. Going forward, I really want to avoid taking medication of any kind. For the past couple of years, I've been taking a live, online fitness program for 55+ adults, but it's not financially sustainable, so I was thrilled to stumble upon your video. I so appreciate your reviewing what to do - and what not to do - with a diagnosis of osteoporosis, and I look forward to participating in your online fitness classes. By the way, I like the dead bug, but it's tough on my lower back. Could you please recommend a modification? Thank you!

[@FitnesswithPJ]

For the dead bug, just move the leg only and keep the arms up. As you move the leg, keep the knee bent as well. As you get stronger, add the arm, and then slowly add moving to a straight leg. Well done and I hope to see you at my osteoporosis webinar on Feb 24. Details here - bit.ly/osteo-feb

[@ma.carmenreyes3029]

A subscriber from the Philippines. Hoping to see more low impact total body burn for osteoporosis/ spondylosis ☺️

[@FitnesswithPJ]

You've got it!

[@shelleymclaughlin984]

Thanks I subscribed

[@FitnesswithPJ]

Thanks Shelley!! 🙂👍

[@marybryant179]

This video is OUTSTANDING! i am 81 years youngLoL!!' I have ostereoporosis, but with no fractures. Seeing the Don't Do execrices, hopefully, will help me to prevent fractures! Please, in the furture osteo videos, demo how to work standing abs with osteo! Thanks so much!

[@FitnesswithPJ]

Hi there Mary! So glad you loved it and congrats on taking charge of your health and fitness 💕 You might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@ladydee8102]

Good video

[@FitnesswithPJ]

Glad you enjoyed!! When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/

[@nouredineelfounini1323]

Bravo Bravo...Nouredine

[@FitnesswithPJ]

You're so welcome Nouredine 🙏

[@nouredineelfounini1323]

@@FitnesswithPJ ❤

[@yolandaphillips3972]

💡💞💡💞Light & Love. Thank you one million times.

[@FitnesswithPJ]

Thanks, Yolanda! You're so sweet.

[@salanee]

Hello PJ, I would like to tell I like your channel - you have great exercises and a lot of useful info. Can you do video about Chondromalacia patellae? Each doctor says different, some gave me exercises that cause a lot of pain. I have my own set of exercises but maybe you can give some advice? Thank you

[@FitnesswithPJ]

Noted 👊

[@judihibbard1909]

Should we do stretching BEFORE our workouts? If so, would you please suggest some stretches.. Thank you! So glad I found you!

[@FitnesswithPJ]

No, you should never do stretches. Always perform dynamic movements and mobility drills and save the stretches for after your workout. I recommend my Osteoporosis Fitness program, so you know what to do, how to do it. You can access it here: www.fitnesswithpj.com/osteoporosis-fitness-program/

[@judywelch6455]

Loved

[@FitnesswithPJ]

💕

[@weboggie8]

Thanks- just found you❣️

[@FitnesswithPJ]

Welcome Gail!! Hope to train with you again very soon! 😃

[@lenocka1100]

Thank you PJ! I am a subscriber. I have been working out for long time and taking Pilates at the gym. However I have a lover back issue and had slight scoliosis which has improved but still working on it. What do you recommend? I love weight bearing movements and feel much better when on the move. Sitting makes me feel worse.

[@FitnesswithPJ]

Yup, definitely keep moving Edith! Just be careful with your back when exercising and make modifications when needed. You know your body best!

[@lenocka1100]

@@FitnesswithPJ thank you ! This is what I have been doing! Today I did 2 of your videos ! I keep sending them out to people as well ! P s I am in US

[@MP-317]

Thanks PJ great info-I can’t find the door attachment to anchor tubing ?

[@FitnesswithPJ]

You can find it on my Shop page on my website. Cheers!

[@MySmallCanvas]

Mam i really get benefit by your workouts. Can you please a make video on Uterus faboroid .

[@FitnesswithPJ]

I will try my best! Glad you enjoy the videos!

[@CC-ho5lw]

Great video! I can’t see/find the link you mention to your resistance band vid?

[@FitnesswithPJ]

I don't know what happened there. Do a little search (resistance band) across my channel! 😃

[@kimberlygomez4983]

Hey-PJ I was just diagnosed with Osteopenia. I'm 58 and workout with weights and watch what I eat and I also take a lot of vitamins and supplements. I'm a small framed gal-my weight is 118-122. I'm very active and work as a server putting in 10k steps 5 days a week. Do you have any other suggestions on what foods-a meal plan??? or exercise program I should be following? I just found your KZbin channel about 8 months ago and I love it!!! You are super fun and I like the prompts and your chats during the workout. Thank you. Kimberly-viewing from Gilbert AZ

[@FitnesswithPJ]

Hey babe! I really recommend strength training. Most women think that walking is enough (because it is weight bearing), it is not. Especially with someone as actively walking as yourself. It's disappointing, I know! I work with A LOT of women who are quite active (walking etc) and then get diagnosed. It's like a kick in the gut. But, your body is used to hauling your body weight around, so it is not challenging enough to stimulate new bone growth - and that's where strength training comes into play. Start a solid strength program and sub out the moves I mention in this video (if they appear in your workout). Or, do my 30-Day Osteo-Friendly & Safe Home Program: www.fitnesswithpj.com/osteoporosis-fitness-program/ Cheers!

[@susanedghill6597]

I just subscribed. Please show excercises for those of us that cannot get up and down off of the floor. Had spinal surgery w fusion have severe osteoporosis and not sure if I can go back on those pharmaceuticals after Prolia harm sooo need some safe exercises that won’t break more bones. Had too many vertebrae already after stopping Prolia and not being warned about fractures when stopping

[@FitnesswithPJ]

Hi Susan, I recommend you do my 30-Day Osteoporosis program found on my website. The link to my website is in the description of the video. This is the best program for you.

[@sheilamillar8348]

Good morning Pj I look for lit arobic an came across you I was diagnosed with osteoporosis I was going out for excerise due to the virus I stopped I am looking forward to some of your excerise,Thank you for the demotraction

[@jillmartin4864]

Just subscribed to your channel because I have recently been diagnosed with osteoporosis and having coming through 10 surgeries on my shoulder and spine, including three spinal fusions, between 2008 - 2018, I needed to find an exercise programme suitable to accommodate all of my issues. I used to run marathons/half marathons before my spinal issues but then I swapped to cycling because I had to avoid weight bearing. I am now 64 and absolutely love my cycling but have sustained two fractures, hand and foot, within a period of two months. I am now 3 months post the foot fracture and am still hobbling. My GP says that I should continue my cycling for cardio fitness but now I need to incorporate weight bearing exercise too. Your workouts seem ideal and so I wonder whether you could point me to some of the more appropriate workouts that will take my osteoporosis into consideration. I thoroughly enjoyed the Exercises to Build your Bones one, but I need a few more to choose from. Thank you.

[@FitnesswithPJ]

Hi Jill, I would give any of my strength workouts a try, using the subs I mention in this fit tip video. OK?

[@rhondapagan5759]

I know of a man who can help you with herbal medicine with no side effects

[@jillmartin4864]

@@rhondapagan5759 No thank you

[@mywesternheart5675]

Hi PJ, which of your exercise routines do you recommend for people with osteoporosis ? Thanks

[@FitnesswithPJ]

I will make specific modifications in most of my videos for osteo-friendly moves but I recommend also checking out my newest program on my website.

[@mollyt4639]

Impact is needed too ..jumping especially

[@FitnesswithPJ]

Yup!

[@nbirkos]

I'm a subscriber to your channel. Where do I find your 30-day program for osteoporosis?

[@FitnesswithPJ]

Hi Nataliya! My 30 day Osteoporosis Program includes workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@karenw6352]

Thanks for that great informational video. I'm always looking for more osteo info. Enjoy your videos... and your swearing, too. LOL

[@FitnesswithPJ]

Stay tuned, Karen! More to come.

[@nadine91]

Watch a few other women with KZbin channels who have exercise programs for osteoporosis. Yours is very well presented and easy to understand and follow. On the exercise called a forward row, you kneel on a bench and extend the weight up and down, I notice on other videos the weight is lifted following the conture of the thigh that is stationary. The explanation given is that it puts less stress on the shoulders and neck. What do you think?

[@FitnesswithPJ]

Hi Nadine, I prefer the arm slightly in front of the shoulder, to give the lat a good lengthening. Shoulder stress will only happen if you aren't maintaining neutral spine. Hope that helps! I also have a 30-day osteoporosis home fitness program on my website. All the details are in the description below the video.

[@jank8465]

This is great info, but I was kind of surprised at the advice not to twist or do crunches. I guess I thought the goal was to move these parts to maintain mobility and add a little stress to help reverse the osteoporosis. Anyway, love your workouts PJ.

[@FitnesswithPJ]

Glad it was helpful! And twisting would be fine if you have neutral spine, but no crunches. And, yes, you do need to move for mobility, and do weight-bearing exercises to improve your bone density & quality.

[@shaheenalalani5164]

Grt and helpfull video dear....i do u r workout and pj i m suffring from athirities RA+ .....can u give me some tips and exercise for that plz.

[@FitnesswithPJ]

Hi Shaheena, I recommend you book a 1-on-1 video chat with me. Todo se check out the info found in the description of this video. Cheers!

[@charmaineroberts2]

What about seated exercises - can one do flys, bent over rows, deadlifts, safely if you engage your core before bending over - or should one avoid these as well? Thanks - so happy to have found your site.

[@FitnesswithPJ]

Hi Charmaine, I would avoid 2-leg deadlifts & 1-leg (much easier to maintain neutral) and use a chair or bench and do 1 arm rows etc. I'm releasing a 30-Day Osteo Workout Program on Tuesday and I go thru how to find neutral spine, what exercises to avoid and then I lead you thru 30 days of workouts that are geared for anyone with osteoporosis & osteopenia.

[@magpiegirl3783]

Great to see your demonstration and explanation of what OP sufferers SHOULD NOT do. This is overlooked by many and you sometimes see “coaches” demonstrating potentially dangerous moves, even promoting them as good for osteoporosis. The Liftmor trial is the gold standard in terms of GROWING bone. People with OP can do a range of exercises for cardio, flexibility and balance … but … the only exercises demonstrated to grow bone density are the ones included in the Liftmor trials and now translated into the ONERO PROGRAM. Not all weight bearing exercises are created equal and just because an exercise is weight bearing does not mean it will improve bone density. People with OP can really benefit by doing a range of safe exercises to build strength and learn correct movement patters (such as hip hinge you demonstrated) but to improve bone density and bone strength, the Liftmor trial demonstrated that you must work at 80% max single rep with the 3 specific big weight exercises plus jumping. The program trains participants to build up to these exercises. As osteopenia and osteoporosis put peoiple at higher risk of bone fracture, it is imperative that anyone doing a program of osteo exercises do so with a trained person such as a physiotherapist or exercise physiologist. For this reason, the Onero Program is only run by such people having been accredited by the Bone Clinic in Australia which ran the Liftmor trial. For people reading this, please do not attempt an osteo program on your own or with a personal trainer. This is a specific exercise program for bone building. Building muscle and strength generally is important but these big exercises require clinically trained practitioners. If you’re wanting to know more, you can Google Belinda Beck, Liftmor Trial or Onero program.

[@maryweddle4150]

I enjoyed it for the first time. I will be returning. I have osteoporosis and am 69 years young.

[@FitnesswithPJ]

Wonderful! I would love you sign up for my upcoming Osteoporosis webinar. It's free, and replays will be sent if you can't make it. Friday, Feb 24th at 11am PST Register here: bit.ly/osteo-feb

[@sharons153]

My daughter suggested your workouts and I have to say I'm loving it!! I'm 71 and today I was able to do the whole workout start to finish!!

[@FitnesswithPJ]

Wonderful Sharon! 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@cathrinekatsigianni8823]

Re flexing the back, in everyday life we have flexing and twisting so it may be a good idea to program our brain for those too after having strengthened the core for a long time..

[@FitnesswithPJ]

You bet Catherine 😉

[@shelleymclaughlin984]

Thank you so much first time ever with you. my drugs I take for cancer have damaged my bones and now osteoporosis off the chart. My oncologist said I have to do these kind of exercises. However I can’t get on floor , is there something else I can do.? Right now I have a fracture in my rib , right foot and tail bone. I have to start my shots next week. Where can I get the bands ?

[@FitnesswithPJ]

You’ve also asked a lot of great questions! I recommend you book a video 1-on-1 with me, so I can cover them in the best detail for you. Click here to book a session: bit.ly/book-with-pj Cheers, PJ

[@jennifermartin4629]

Hi pj I’m 67 I’ve subscribed to your channel since I found you today! I think your exercises are great thank you so much! I also have spondilosis stenosis & 2 rotator cuff tears so can’t lift very heavy weights. Do you recommend a weighted vest? If so how much weight? I’m 129 lbs 5’ tall Thank you

[@FitnesswithPJ]

A weighted vest while walking & working out is a great idea (especially with your rotator cuff issues). I recommend 6-8lbs.

[@jennifermartin4629]

@@FitnesswithPJ thank you 🙏🏻

[@teresagomez2109]

I was just diagnosed with osteoporosis. I have tight back muscles. Especially, at the neck and shoulder blades. Sciatic pain as well. What excercises do you recommend?

[@FitnesswithPJ]

You can search my channel for more osteoporosis workouts. But I recommend having a look at my 30 day Osteoporosis program 💕 www.fitnesswithpj.com/osteoporosis-fitness-program/

[@venessapowell155]

What brand of runners are you wearing? I have plantar fasciitis. I have also had an X-ray and found I have a heel spur on my right heel. I wear Brooks Bedlam style currently. The runners you are wearing appear to have thick heel cushioning. 😃

[@FitnesswithPJ]

OMG I love these runners: New Balance Fresh Foam. However, there are A LOT of other things to consider, esp with plantar fascitis. IE: foam roll calves, stretch calves, strengthen feet - OK Venessa?

[@cynthiamacapas2279]

Kindly make simple exercises for seniors

[@FitnesswithPJ]

My channel is for all women, all levels, all ages :) There are quite a few 60 & 60 yr olds that do the workouts. If you're new I recommend you try my the workouts in the last 12 months, I have a modified window that you can follow. Keep on lifting!

[@jennifermartin4629]

Oh I’ve been diagnosed with osteoporosis for about 10 years now

[@FitnesswithPJ]

When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/

[@robinjohnson8247]

Yes helpfi

[@christinalidvall3396]

Advice on squats?

[@FitnesswithPJ]

Do them :) They are functional and needed as we get older.

[@kheroncharles5861]

I am unable to on the ground because my knee pain alot. What exercises should I do?

[@FitnesswithPJ]

Being able to get up and down from the ground is an important skill to try and keep! I would recommend talking to your health professional (such as a physiotherapist) for best recommendation for you! 😃

[@catherineterry9110]

dexa revealed that my osteopena is significantly worse in my hip. just watched your info video.Dr. recommended fosamax and im not fwwling okay to take it. I am 84 female and do go to Y. Since im not sure what to do about medication ill keep exercising the best can. Does yoga help.

[@FitnesswithPJ]

Hi there! Yoga is not the best at building the bone. I recommend you sign up for my free webinar. Details and registration. bit.ly/osteo-feb

[@happiness3230]

I use 7 lb free weights to build arms. Is it ok to lift weights up for the shoulders?

[@FitnesswithPJ]

Yes it is! 😃