How I Keep Fit, Strong and Fracture Free

Physical Therapist Margaret Martin discusses her exercise plan and why she made the exercise choices she does today.
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0:00 Introduction
0:15 My history with exercise and activity
5:18 My exercise program
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EXERCISE FOR BETTER BONES & ACTIVITIES OF DAILY LIVING
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PERFECT POSTURE COURSE
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BALANCE TRAINING
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FLEXIBILITY TRAINING
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SUBSCRIBE TO THIS CHANNEL
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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BOOKS
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melioguide.com/products/books/
Exercise for Better Bones - Osteoporosis Exercise Program (Book)
amzn.to/38K37UI
Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)
amzn.to/2TZVk0L
Strengthen Your Core (Book)
amzn.to/36xDvc1
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VIDEO HOME WORKOUTS and TRAINING
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melioguide.com/products/videos/
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FOLLOW MARGARET
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Website: melioguide.com
Facebook: / melioguide
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]

The exercise program that keeps me fit, strong and fracture free.

[@daisygurl3601]

I have been active all of my life as well, but I have osteoporosis anyway. Very discouraging. Not giving up on my bones though, and use your books and videos to safely exercise. Thanks for sharing your knowledge.

[@margaretmartinpt]

Keep it up

[@patriciamears5497]

OMGosh I had no idea what a superstar mover you've been & are Margaret.🎉 Thanks for sharing your exercise history with us. I'm amazed.👏

[@jandkhilbert]

My life was just the opposite- growing up with asthma so my physical exercise was limited. My parents were not active though they grew up on farms. I pushed myself as a teen to get through an hour of aerobic workout - it took a year. I've started exercising the past 2 years with strength training through a personal trainer- a perk of work. I do not have the income to pay for fitness but I watch pros like you and some others to guide me along this journey. Great tips and I will implement them a little at a time

[@noellekavanagh5441]

Very impressive Margaret! I was never very sporty but have always enjoyed walking, yoga and qi qong. I've recently started a Tai Chi class. I have osteoporosis and have your book, doing my best to do the excercises! Thanks for the book and all these informative videos, all a great help!

[@margaretmartinpt]

Wonderful!

[@selma5885]

Wow! You have taken good care of yourself and are blessed!

[@juditharmitage6797]

Thank you, so much, Margaret, for all your informative videos. You are an inspiration to me. At 65 I'm hoping it's not too late to build muscle mass and improve balance and stamina. I have joined a gym, participate in 3 classes a week and have an exercise session with a personal trainer once a week. Your videos have been a great help.

[@margaretmartinpt]

You are so welcome!

[@angieb.1894]

Wow. Thank you for sharing your history and exercise routine. What an active life. Your aerobic and strength videos have helped me get more active too. Would love to see a gym routine. Recommended machines and free weight exercises. I use the app Strong to track my training. So many exercise suggestions. Sigh. Maybe we could do a top ten gym exercise for the back/arms and the top 10 for hips/legs? That would be awesome!

[@deanfehr9445]

Well you certainly have a great exercise routine. I grew up a skinny week kid and was self conscious as a kid. I started lifting weights to try to gain muscle. From reading muscle magazines I started incorporating cardio and eventually started running marathons. At 62 I try to get a balance of strength and cardio and am also fairly blessed to always remain healthy. I’ve overcome a broken leg needing surgery, a broken hip, and more recently overcome Afib after 2 heart surgeries. In my sixties I’m sticking to 5k but thankful for people like you that can guide me into my senior years. Keep up the great work. 😊

[@margaretmartinpt]

Thank you. Please keep at it!

[@abview]

Awesome!!! Thank you for sharing your exercise history. Lovely photos of you, your family as well. Thanks again. It's very inspirational.

[@KathleenQuilter]

I was just diagnosed with osteoporosis in my lumbar at age 65. I walk outside in nice weather, and used to ride a recumbent exercise bike, but the back of the seat didn't tilt back and my hamstrings were weakened. I fell several years ago and ruptured the the sac on my left hip. I went through PT and still have all of the hip strengthening tutorials. I have pulled them out and started doing them again. Thank you for the tutorial!

[@tinali5309]

Thank you very much for your encouragement! Although I am a little late for my age because I have a lot of problems with me . I will keep going and follow part of your exercises!

[@margaretmartinpt]

You are so welcome!

[@nancyriley3929]

Thank you very much Margaret. I am learning so much from you. You are my inspiration!

[@margaretmartinpt]

I'm so glad!

[@mandysmith7812]

Thanks for sharing. I’ve recently started Tai Chi to help cope with pain and try to improve my posture. I never thought something that looks so gentle is such a workout. I love how grounded it makes me feel.

[@margaretmartinpt]

Thank you for sharing

[@barbaramallow3870]

Thanks for the very informative video. I like that you have a program template within which you vary what you do. That is my goal. In the meantime, I am continuing to move in different ways. I feel like I'm at least headed in the right direction. I will explore the other videos in your series and continue refining. Thanks again.

[@margaretmartinpt]

Glad it was helpful!

[@dkulikowski]

Thank you for this very informative video of your fitness level. You are very inspiring and a great teacher. Wouldn't you call yoga an exercise routine that builds body and core strength? You are blessed with no major injuries. People with knee, shoulder and hip injuries or replacements must be very mindful about the running and other 'jarring' exercises. I know that you know all of this and respect your concern and instructions when teaching us. I am just telling others that as we age we may have some body challenges that do not allow us to run, jump, twist. BUT we can stay very fit and healthy. Just do it.

[@pamelag.00]

Thanks for sharing! ❤

[@margaretmartinpt]

Thanks for watching!

[@selma5885]

Girls were not encouraged in or supported in terms of sports when I was growing up, though I did get work on the farm taking care of animals. Dieting in teenage years and throughout life trying various healing diets and becoming thin trying to heal fibromyalgia and increasing neuro symptoms. Despite hiking and walking in my 20's onwards and yoga in my 50's onward (in addition to hiking/walking) and whole foods organic diets/local/garden /the very best foods I developed osteoporosis and now hypertension as well. My limited energy now on BP meds is really affecting my ability to exercise. I wish I could figure out the prescription for health. I've meditated and eaten well and tried to as much exercise as my body would allow. High ACE score as a child with alot of family stress likely contributed to the chronic illness and health challenges.

[@jackilsangma1136]

Thank U Madame .

[@gigiandrews5327]

Thank you!! ❤

[@margaretmartinpt]

You're welcome 😊

[@debbiesimmons5238]

Your history of movement and sport is amazing Margaret. I have just been diagnosed with osteoperosis of my spine and osteopenia of my hips aged 56. I see you wear a weight vest, can I wear a weight vestwithout it affecting my centre of gravity and causing issues further down the kinetic chain? For example undue stress on knees (I have mild arthritis in both knees) or Achilles (I have intermittent Achilles tendonitis) ? Thanks 🙂

[@lizlemon9632]

Thank you for sharing your story….inspiring. On a side note, can you talk more about nutrition? I saw your body building photo and wondered what you ate to get that muscular?

[@margaretmartinpt]

Hi Liz. Thanks for asking. That video is coming soon! Subscribe to the channel and stay tuned for that part of my story.

[@mastandstars5869]

That’s awesome!

[@margaretmartinpt]

Thank you

[@bethcares17anonymous38]

Thank you! There’s a few places you may wish to edit because the face circles are not always in the right place.

[@sharonmitchel1377]

Thank you for sharing your story! Very impressive. You commented on building 3 exercise routines each month. Sometimes I feel like I have a very scattered program. Hmmm. I need to create those 3 routines. Is there guidance on how to do that in your books or videos? Thanks again for all you do!

[@margaretmartinpt]

Hi Sharon. Thank you for reaching out. Yes, my book, Exercise for Better Bones, has programs that have 12 week workout programs that you can follow. I mix and match my own program based on the routines in my book. amzn.to/3JqVxU4

[@sharonmitchel1377]

@@margaretmartinpt time to open your book once again. Your work has been so helpful to me in my journey.

[@valeriebouwman5031]

Thank you, Margaret, for all the information you provide. Curious as to whether you personally use the Marodyne LiV Device?

[@margaretmartinpt]

Yes. Two times each day

[@valeriebouwman5031]

Thank you!

[@ac4mailc15]

Could you share how to log exercise routines? Do you also keep up with logging your participation in them? or performance? Thank you so much for equipping others!

[@thesonhaslife]

Margaret , any chance you could do a gentle exercise program for Fibromyalgia or Lymphedema?

[@CMEThomson]

Thank you for sharing. I realize we have several things in common- Physical Therapy and fitness instructor to name a few. Just curious to know what your job is now. Are you still working in those fields? How do you fit all this exercise into your day? That’s something I have to work at.

[@margaretmartinpt]

Thank you for your question. I make it a priority and make time in my schedule.

[@hamala7437]

lov you marra !!!

[@margaretmartinpt]

Thank you

[@dosso9958]

Any tips for seniors with osteopenia and advancing scoliosis? Most physiotherapists in my area focus on the athletes - injuries that halogen while doing sport. There doesn’t seem to be interest in or training for those with other types of physical challenges.

[@jackiewolfgram9718]

Hi, Margaret. Would you please share a link to the weighted vest you use for walking? There are so many options out there and it is confusing. Thank you!

[@margaretmartinpt]

Sure. melioguide.com/osteoporosis-exercise-equipment/hyper-vest-elite/

[@cristinaionescu1882]

With such a great exercise programe, I wonder if you have or not osteopenia or osteoporosis. Just curious.

[@rhiannonwilliams2521]

Jeeze Margaret, your description of all the physical activity you have done in your life makes me throw up my arms with despair!!!! I'll never catch up even in my next 9 lives.

[@jmc8076]

Never compare. Use others as inspiration but focus on you. Billions of us on this planet are each on our path and doing the best we can with what we have and know. If we know better we can CHOOSE to do better …for us. Time will go by whether we do something each day or not. Baby steps one day at a time. Each thing you do for a stronger/ more resilient body incl daily walk and some easy isometric moves give yourself credit. If you can afford a good physical therapist or trainer it’s well worth it. Good luck.