Exercise for Osteoporosis, Osteopenia & Strong Bones

[@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

[@verdad1234]

You read my mind: I was wondering if this was from the streaming series. Seems like this is a sample. Thank you! I'm still going to investigate purchasing the series.

[@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 ….♥️🙏

[@blackhawk8678]

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

[@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!

[@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.

[@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!

[@nighatzara458]

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

[@margaretmartinpt]

You are very welcome

[@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

[@rahabosornotorroella3755]

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

[@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.

[@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

[@sewfun196]

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

[@margaretmartinpt]

You are so welcome!

[@cilla5277]

Also, thank you for these wonderful videos Margaret!

[@margaretmartinpt]

Thanks for watching!

[@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.

[@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

[@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

[@prairiegirl433]

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

[@suebingham4752]

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

[@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!

[@kenneth7610]

Loveliest of human beings!

[@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

[@nurqamruddin9989]

Thanks for sharing great tips stay blessed 😇 ❤

[@karenbarlow9160]

Thanks for this!

[@margaretmartinpt]

My pleasure!

[@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.

[@rosesmith6515]

What about a rebounding and vibrating disc for bone health

[@HA-kw7vq]

Thank you - very helpful

[@margaretmartinpt]

You are welcome. Great thank you found it helpful.

[@everrrgreenwanderer4956]

Thank you subscribing

[@momentsdedetente8802]

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

[@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.

[@cadlac1533]

Thanks for sharing .

[@margaretmartinpt]

My pleasure

[@onlyhummingalong]

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

[@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

[@marthasanchez932]

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

[@maribelgamoneda1670]

I love your class

[@margaretmartinpt]

Thank you

[@donnacole5949]

Hello I am new to your site. Love you

[@margaretmartinpt]

Welcome. And 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?

[@j.tamburello4053]

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

[@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

[@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!

[@poonamkirannandi1990]

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

[@barbaraondich7374]

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

[@heatherrankin3749]

Is this program safe for pelvic floor prolapse and cystocele

[@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

[@sherrys2827]

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

[@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!!!

[@trishsalzl944]

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

[@lynneross6411]

Will this improvement osteoporosis??

[@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?

[@jen_81]

How much weights (dumbbells) should a beginner use?

[@tessdevilla4240]

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

[@idaleung8003]

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

[@rena6895]

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

[@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!

[@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 .

[@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

[@yvettegibbs05]

I have a bad shoulder can't sleep good and do to many exercises that uses shoulder. 😔 😔

[@mariegin4771]

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

[@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.

[@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 ...

[@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/

[@hamala7437]

luv yaaaaaaaaao MAAAAAARRRRRO

[@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!

[@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 🙏🏻

[@candicemels4398]

How many pound of dumbell you start use?

[@margaretmartinpt]

You will have to experiment to determine this. Consider this option: kzbin.info/www/bejne/mZK7d4uGrZt6iMU

[@AliceBradley]

Cool.

[@margaretmartinpt]

Thanks.

[@vivianyarwood6024]

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

[@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

[@kathyclark3168]

👍👍

[@LoriTillman-j3m]

Just too simple for me.

[@margarethramos5203]

🌷🇧🇷

[@oldodger]

Ha ! The first 9 minutes were good....then, my balance is off ! I'll keep trying...

[@margaretmartinpt]

Consider these balance tips: kzbin.info/www/bejne/aoDGimCsiL5qi9U

[@cilla5277]

My balance is so off that I need to hang on to something lower when I do any exercises.

[@jkgrasso]

It was difficult to keep hearing about necessary equipment all the way through. I do have most of the necessary things, all except a roll, but I was not prepared to need them. I would have needed to stop to get things, and to set up my step, etc. On the exercise where you have your back against a wall and lift your arms above your head, for me to have my arms against the wall I would need to arch my back. You said to not do that so I lifted my arms without having them against the wall. If you could mention accommodations that a person could use that would help too. Thank you.

[@margaretmartinpt]

Thank you for your comments. You can ;earn more about the complete set of workouts here: learn.melioguide.com/stronger-bones-stronger-body-beginner-and-active

[@saranevillerogueart9627]

Hurts to squat. Nerve aggravation.

[@persistente1]

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

[@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?

[@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.

[@margaretek5350]

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

[@margaretmartinpt]

Glad you enjoyed it!

[@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.

[@Summerkirsom]

sliding arms up the walls are almost impossible for me

[@hemanthaugust7217]

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

[@margaretmartinpt]

Glad you liked it!

[@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..

[@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??

[@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/

[@krishnamurarirai1577]

Hi Margaret I have become so frightened & scared that while starting to th😂 excerciseses I feel pain & am scared of falling down,& have from my hip down very painful it starts to shiver & painful , hip down even walking sometimes feel such a burden

[@bethannybrooks9602]

I can’t do those back lunges - can’t get back up without serious support. Is there a modification I could do?

[@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?

[@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!

[@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.

[@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.

[@barbaraburrell4475]

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

[@stellaesmeralda7643]

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

[@NormaBaker-y5y]

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

[@ericacontreras1635]

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

[@mr.mrs.makogon2119]

How many pounds are weights?

[@candicemels4398]

Thank you much! I will try to do it.

[@margaretmartinpt]

That is great to hear!

[@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.

[@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

[@bluuesgirl]

Are these exercises ok for someone with degenerative disease?

[@StevieWonders2020]

If you have bad knees these are impossible