HOME EXERCISES for Better Bone Density | Osteoporosis and Osteopenia Movement-Based Treatment

Decrease bone loss with these easy weight bearing exercises. Start with body weight alone and add dumbbells or water bottles for added benefit. Consistent performance of these exercises 3-4 days/week will help you build bone and reduce risk of fracture. Ask your doctor before you start the exercises to be sure they are appropriate for you.
Timestamps:
0:00 Intro
1:32 Sumo Squat
5:00 Squat to Chair
6:19 3-Way Lunge
8:40 Single Leg Balance with Bicep Curl
11:09 Push-Up with Variations - Wall to Countertop and Plank March
12:53 Step Up
14:24 Lateral Step Up
15:53 Mini Jog in Place
18:00 Mini Jump/Hop
Key Product Links:
Adjustable Dumbbell Set (2, 3, and 5#): www.amazon.com/dp/B0727Q5F94/r...
Step Stool with Handle: www.amazon.com/dp/B000EWVP80/r...
As an Amazon Associate, I earn from qualifying purchases.
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** This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material.

[@nancypelini9999]

I am a senior and these exercises are a challenge for me, but in only two weeks of completing these exercises every other day I have noticed an improvement in my lower body strength. Thank you.

[@christines4397]

Excellent demonstration & explanation on building bone density exercises. Thank you!

[@jennieosborne3530]

I was diagnosed with osteopenia so I'm doing a lot of walking. Now I'm starting to do more exercising.

[@ramyanandadasa2790]

Like useful. Thanks

[@user-qe5xr5qn6j]

I like how you breakdown the mini movements within the movement. It really helps to do the exercise corrrectly. Thank you!

[@evelyngonzaga4762]

Thank you for these routine. Surely my bones will benefit from this.

[@donnaanahata8709]

So glad I've found your channel. Thank You! I feel capable and confident doing these exercises and routines.

[@dilekdemircelik8565]

Great video! I will definitely follow all the exercises.

[@CherylHorton-lk2di]

Great exercises! Each one is shown and explained so well! Thank you!!!

[@Mansmatters]

This video is filled with lots of important information and you provided excellent demonstration of these exercises!

[@sophyjacob815]

I will definitely start doing these exercises. Thank you very much

[@stellamar2607]

Muchas gracias!!! Muy buenos tus ejercicios, me encantan!!!

[@debjani66]

Thank you for this. I had broken an arm a few months ago. Was looking for strengthening exercises

[@jonicoble1898]

Wow. I’ve always inhaled on the way down but your approach makes sense.

[@faywheeler8328]

Very helpful, thank you!

[@jasminarodriguez8198]

Great video I will be doing this I was just diagnosed with osteoporosis 👍👍

[@user-il2rz5uw9w]

These are wonderful exercises! Thank you!!

[@susanagarciarodriguez7906]

Me han encantado los ejercicios y lo bien explicado, gracias por poner los subtítulos en español.

[@lucylay8323]

I will follow this routine to improve osteoporosis. Thank you very much! This is very helpul!

[@vinetamer]

Thank you very much

[@jennyluong5043]

This program is great, presenter is marvelous , you are awesome.

[@limlanny8607]

Good Morning n Thank you 👍

[@kimdoan490]

Thank you.

[@natiakanashvili7436]

I am now 29 years old, at 27 years old, I had 5 vertebral fractures, this was the first time I got pregnant, I did 3 prolia injections , and 1 acclasta. I know this is a rare case at my age, I have gone through very difficult days. I still find it very difficult to do a lot of things, I want to have a perfect life again.

[@maryweddle4150]

Blessings to you ❤!

[@map3364]

Have you looked into supplementing with vitamin d3 and k2???

[@30dvora]

Thank you

[@Emmanuelbooks1]

I like this routine ❤

[@marikaekstrom5292]

Thanks

[@Valerieann100]

Your video really helps for increased strength Thank you! 👍

[@MovementFunction]

You are welcome, Valerie! I am glad my video is helping you. Thank you for subscribing to my channel!

[@NancyRoberts-vl8ek]

Please show the side view of the sumo squat so I can make sure my back and hips are where they are supposed to be. Thanks

[@naheedakhter5128]

Thank you. This really helps.

[@dinakohen7249]

❤thank you

[@soltanakouider5922]

merci

[@carolbenson6524]

Tbank you ... first time Ive ever heard an explanation of these two conditions.

[@jennieosborne3530]

Osteopenia is the start of osteoporosis. Where Osteoporosis is more of a advantaged stage of bone density problems.

[@martonnassau]

Thanks so much Great videos

[@MovementFunction]

You are welcome, Marton! Thank you for subscribing to the channel! I am glad the videos are helpful for you!

[@crochetisgroovy9220]

Very helpful video. There were a lot of new to me strengthening exercises. The step up and down ones showed me how much I favor my left leg and hip over my right one. I definitely need to get that right side strengthened. Thank you.

[@sulbhashah8940]

Very useful video. Thank you. Wonder why more people are not following you .....

[@meechoochieng6720]

I think it’s because she doesn’t do it in the set form, meaning if you say 10 repetitions then do right after a clear short explanations of what and how to do. I’m talking from my experiences after watching many other useful videos and comments following. Thanks for the great video. Have a great day. Hoping to see more of your videos

[@suburbanmommy5]

⁠@@meechoochieng6720This is exactly my experience. I like when they do the exercises w me in real time. The whole amount of reps. So that even though it makes the video long, I just can do it with them and be done, without having to pause and log back in.

[@meechoochieng6720]

@@suburbanmommy5 yes thanks. Let’s work together

[@wendylee6249]

Thanks!

[@MovementFunction]

Thank you for your SuperThanks, Windy! So glad you like the video and I hope it is helpful for you!

[@MrRandom319]

I think these exercises are great for strength and balance and to help prevent falls. I think it is misleading to tell someone that these exercises decrease bone loss.

[@anonymous-cf8is]

Hello, thank you for this, I have a questions, the lunges hurt my left knee if I perform them too deep, Any adaptation I could use...the squats are ok.

[@sharmilasaha7265]

Thank you for a nice informative video Me a lady of 60 year s had undergone tkr in my right knee I also learnt lot of exercises but I think o should not do those little jogging which you showed But leaving those others are great for me Thank you once again

[@shazben9822]

Are your excersizes ok if u have had two severe wedge fractures 9 months ago I like how your saying to inhale and exhale I have severe emphysema and get extremely breathless. Some days I can only walk a metre or two so I’m very much out of condition I’m trying to find excersize that wil take fractures into consideration I have severe osteoporosis and now kyphosis due to having fractures at t 6/7 Will your excersizes be safe enough not to course more fractures

[@joslybau886]

May i please ask if this is applicable for seniors. Thanx❤

[@ashapatel4887]

What does support shoes mean

[@laurap1647]

Very helpful thank you. It would have been perfect if after explaining all the exercises. You just did them all in a routine so we could just do them all smoothly with you.

[@audreyseybold567]

I agree

[@marthaduarte9314]

En espanol por favor.gracias

[@sheiladonofrio7933]

Do you have any research that suggests bone density improves with these exercises? How long does it take to get results? Thank you! Great video

[@MovementFunction]

Hi Shiela. www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/. This systematic review published in Feb 2023 in the National Library of Medicine provides a wealth of information, with all of the individual studies cited. The studies range from 5 months to over one year. Hope this helps!

[@kafizola5695]

Can these exercises be done everyday?

[@merlenethomas7105]

I am 66 and I just find out I have osteopenia my left arm so which exercises is best

[@aprilchung7280]

Thank you very much for your demon.

[@michellehemming1303]

What happen's when you're shoulder cuffs Brock has my back landed on the concrete what can you do about it has i have tear in my back. What should i do

[@user-ij2yg4ol7g]

Hi love any videos on osteoporosis iam in my 60's do u have only one?

[@MovementFunction]

Yes. Here's one: kzbin.info/www/bejne/r2SnlqmJqNWHp9k

[@user-ij2yg4ol7g]

Thank-you soo much for replying to me ❤️I like ur style of speaking and demonstration. GOD bless you

[@yojbiltz8832]

Can I still cope I am 65 yrs old ang have osteopenia

[@leeanneburchell7053]

I have osteoporosis in the spine and neck, so I’m not sure I should be bending down with a water bottle… I’ve been told stomping down hard with each foot is good…. Any thoughts on that ?

[@maryl8753]

I have osteoporosis and lower back arthritis I would caution you on the stomping- yes its effective but completely flared up my arthritis which has gotten increasingly bad

[@leeanneburchell7053]

@@maryl8753 thank you for your advise, it is much appreciated , and all my best wishes with your osteoporosis and arthritis 🙏🏻

[@annetteparker6973]

What are your thoughts about rebounders/mini trampoline?

[@annetteparker6973]

I do the jogging and rocking motions on the rebounder instead of the ground.

[@lindaarendt496]

I have a rebounder and love it but have read recently that there isn’t enough resistance to improve bone density 😥. It has other benefits though such as lymph drainage and endurance.

[@annetteparker6973]

Thank you for your response. I've done aqua aerobics, and my Dr said it's great cardiologist, but not enough weight bearing. So it sounds similar.

[@justice791]

3:57

[@mellocello187]

Wishing this was just a do-along workout straight through.

[@trudeirons4232]

People who run daily, for years, and do such exercises routinely and more, still end up osteoporosis. And doing more of the same will not be a treatment.

[@MsBuffalopoo]

Correct. One must lift HEAVY. But this is a good start.

[@katie8662]

I agree that exercises won't cure osteoporosis but increasing strength and balance can prevent falls which have devastating consequences to those of us with osteoporosis. Thanks so much for the demo!

[@angelaharkey3026]

My mother ran for years .. still developed severe osteoporosis. But all exercise is good.

[@bill19441]

OUCH!!!! I have BAD knee osteoarthritis!! HELP!!!

[@armnakornthab6867]

I doubt that this intensity can improve bone density. I have osteopenia based on Japanese population (and osteoporosis based on Australian population. I have been training rigorously 6 days a week for full body weight program, which is much more demanding. My BMD result does not improve much over a year. Some part of result even show thinner BMD.

[@dawnhaertel7044]

I have heard dietary supplements are needed like MG/K2 , vit D, added Ca+ from food sources

[@armnakornthab6867]

@@dawnhaertel7044 thanks. I have already taken all those too.