Best Exercises for Osteoporosis!! What Will Reverse Bone Loss

[@kathleenbaird8706]

Thank You for this encouragement. I'm 75, have been weight lifting since my 40's. I now train with a Functional Movement Trainer. He encourages me to lift heavy. I'm 100#, small boned and can dead lift 95#'s

[@Dr_DougLucas]

That's great! Thank you for sharing.

[@oliveoil4380]

@@Dr_DougLucaswhy are you retired ? ( retired medical malpractice attorney here)

[@slorter10]

You are correct I have Osteopenia am 71 and I am glad I found you, I drag heavy sleds and do all sorts of load bearing exercise sometimes heavy sometimes weight endurance exercises which are lighter! I also do bag work both kicking and punching and also do between 2500 and 3500 knuckle pushups per week nothing wrong with me and I am not stopping any time soon!!!!

[@Dr_DougLucas]

Woohoo! Nice work. Let us know if you aren't making the progress you expect.

[@oni4649]

You're my hero....keep it up!

[@Dr_DougLucas]

Thank you!@@oni4649

[@karent.8245]

Hey 71 year-old! Do you have osteoporosis?

[@slorter10]

@@karent.8245 Osteopenia

[@siobhanshavonbottem4508]

So glad to have found this information. I was recently diagnosed with Osteoporosis at 58. Am a qualified Yoga teacher practice daily, keep good health and eat plant based. I was devastated to hear my diagnosis, especially since it was delver via a computer generated notice for the physicians assistant and no future information was forthcoming. I did my own research and stopped my Yoga practice which caused me distress. I was so glad that you mentioned the information out there is for a general audience and just because you have a diagnosis the exercise level will differ for all individuals. I can't be compared to a sedentary patient thats say 75 yrs old who had not been exercising regularly. So I thank you for this informative video, and I feel like I can adjust my daily exercise again and incorporate some of your suggestions into my daily routine without jeopardizing my bone health. Thank you!

[@Dr_DougLucas]

Thank you for sharing this! I appreciate your support.

[@Judyeastman]

Check out his recommendations on protein also which will be helpful

[@juliedaniels5594]

Plant based is a huge problem!

[@jeffj318]

​@@juliedaniels5594I agree with your comment. You will not change the plant-based community though.

[@ellenritt7667]

No reason to stop yoga. Just add heavy weight training.

[@sonjaanderson5998]

So thankful I found you ! I am in my 70’s and awhile back I fell on the grass compound fracture to my shoulder, fractured knee and buggered up my ankle. I had to fight which my Dr to get bone density done , ,so I mentioned to the surgeon thank God he said he would help me, within a week I got an appointment for bone density! My mom had osteoporosis and I got diagnosed with osteoporosis

[@Dr_DougLucas]

Thank you for sharing your story. I am glad these videos have been helpful!

[@rosemarybaxter9120]

I do the chest press, lat pulldown, leg adductor and abductor, and leg press. I hope these are helping.

[@Dr_DougLucas]

Thats great! Thank you for sharing this

[@mariegroh874]

I've been doing Osteostrong for a year and a half. I get another DEXA in April 2024. VERY anxious to see what's changed.

[@ellenritt7667]

Just starting in couple days. I’m so concerned about their once a week program. Please let us know what your scan shows.

[@mariegroh874]

@@ellenritt7667 don't be afraid. So many people at my facility have posted their DEXA scan results. People I see regularly or I see their photos on the photo wall and I see them moving up the wall as they add sessions. I'm 74 years old and l joined Osteostrong in April of 2022 right after I got my 3rd DEXA scan and was once again diagnosed with osteoporosis. On February 21st, 2024 after ALMOST 2 years of doing regular weekly sessions at Osteostrong Boulder, I went for my 4th Dexa scan. I was DELIGHTED to see that my SPINE showed an INCREASE in bone density of 7.2% and my LEFT TOTAL HIP AREA improved by 4.4%! My Right Hip showed the notation NSC which means No Significant Change and that is also considered a positive result! this is what my doctor told me: “Your follow up bone density test shows Osteoporosis which has improved from previous results. I recommend the following: remain off medication and continue the Osteostrong program. Keep up the good work! =========================================== "As for the Boulder Osteostrong Facility: I think we hit the jackpot. The coaches here are top notch. They're personable, approachable, knowledgeable and they always make me feel that they're invested in my success. I think all of us who belong to Osteostrong Boulder are blessed to have a well run, well maintained facility, staffed with knowledgeable and trained coaches who are there for us, cheer us on and celebrate our successes." ============================== So Ellen, I don't know anything about YOUR facility. They're all franchises and run by the franchise owner. So I believe a lot of the success of the patron depends on the way the facility is run. Once a week is enough as I can testify to! I've missed a few of those and sometimes I make them up and sometimes I don't. They say that even a few weeks shouldn't reverse any increases. Also if you go on vacation you can see if the area you're going to has a facility and most of them let you do your session there if they have a reciprocal agreement with your facility. You have to call them and give them your member number and they'll confirm that you're a current member and make an appointment for you. SO GOOD LUCK! It's not ALL OSTEOSTRONG - it's also lifestyle, diet, supplements, etc. Listen to Dr. Doug Lucas' videos. He's always learning more about this disease that has hurt many of us and we're lucky to be alive in a time when there are non medicated treatments that work! Let me know when you get your first scan...try to wait at least a year to give yourself a better chance at a good result. Marie

[@rachelk3010]

I hope you are well. Update?

[@DjembeOrchestrasOfColorado-e4e]

@@ellenritt7667 see my UPDATE on this thread. It was fantastic!

[@mariegroh874]

UPDATE: I got my DEXA scan in Feb 2024 just under 2 years at OSTEOSTRONG. Results were fantastic: 7.2% increase in SPINE - 4.4% increase in femur/hip. Doctor said "My recommendation now is "Stay off the medications and continue with the OSTEOSTRONG PROGRAM". People that have been using my facility report amazing improvements in the Dexas.

[@clevelog]

Thanks!

[@Dr_DougLucas]

Thank you for watching! I greatly appreciate your support!

[@krc5210]

Very informative! TY. I live in a very small town so it is not possible to find a person to oversee an osteoporosis program. I have put aerobic fitness ahead of the rest thinking that my bones would improve as well. I will be changing that today.

[@Dr_DougLucas]

Thank you for sharing this!

[@blissfulbaboon]

Only take on any new excersize for your osteoporosis with a team approach so the exersizes you are doing are customized for your bones

[@Dr_DougLucas]

Certainly is helpful to have a team!

[@goldengrouprealty3462]

What is the best bone-health exercise for me? I am a 56-year old woman, very active lifestyle with osteopenia in femur neck, but severe osteoporosis in spine and I have an s-curve scoliosis of 25 thoracic (T10) and 35 in lumbar (L3). 67 inches tall medium build. I think overhead weight bearing is not good for me. Nor is forward bending (deadlift), nor gym leg machines (seated squat). I have access to full gym, schroth ladder, bike, pool, etc.

[@Dr_DougLucas]

It will depend on your circumstances and starting point!!!

[@adambottingracing2379]

Thank you I needed this end of last year when i was 23 i got diagnosed with osteoporosis i’m now 24 and was in the gym but got to not lift heavy etc it’s nice to know i can get back into the gym

[@Dr_DougLucas]

Yes! Thank you for sharing

[@angieagentlesoul]

Just use punctuation, please.

[@laccageranio]

So happy to find your channel. Thank you for doing this.

[@Dr_DougLucas]

You are so welcome!

[@wendyhla7097]

I am 68 and had a fall twice and by mistake lifting slightly heavy material twice making my back pain worse within last year. I also have osteoporosis and have lost 1.5 inches in height. I also have gut problem for decades. Recently I made my own kimchi and have been able to control my gut problem. I still have thyroid problem as I notice I still have brain fog. I am taking bone restore capsule produced by Life Extension and also additional D3, Neurobion (B2,B6,B12), mini multi vitamin, Mg, boron, Vit C, fish oil, zinc, and B12. I was given Bifosa but have stopped taking after listening to your video. I also do some exercise but need to do more frequently. I do hope I’m on the right track.

[@Dr_DougLucas]

Hi Wendy, I hope you discuss your medication choices with your medical team. Our material is not meant to make specific recommendations for treatment of any kind. If you'd like to learn more about how we manage osteoporosis consider joining our masterclass. The link should be in the description. If you'd like to learn more about our programs reach out to our team at 828-552-5515 or email us at [e-mail].

[@lorraineayre]

Thanks for all this, Dr. Doug but I do have a suggestion: I find that watching videos of 20-somethings doing backflips and photos of muscled-up 40-somethings lifting huge barbells to be discouraging rather than encouraging. I would be much more inspired by seeing older people doing something that I can either realistically do myself, or at least aspire to and work towards.

[@Dr_DougLucas]

Hi! Yes, the b- roll is very general. I do appreciate this feedback and will keep this in mind for all future videos!

[@TSauer-ew9qn]

Thank you for this valuable information. My doctor highly recommended rebounding (primarily for bone health, not cardio), which I’ve been doing and enjoying. I‘d appreciate reading your thoughts on that.

[@Dr_DougLucas]

Hello, The research is okay on rebounding. Not a lot of interventional trials supporting the idea but the principles are sound and the risk is low if done in a controlled environment. Probably not the best use of time but not a net negative either.

[@jbmg28]

@@Dr_DougLucas I use rebounding for cardio fitness (especially youtube videos by Michelle Briehler). What is your opinion of that for overall fitness?

[@Dr_DougLucas]

@@jbmg28 Seems to have benefit if tolerated. Could be part of a comprehensive plan!

[@marygiuffrida217]

Love your content! I have knee arthritis and squats are very uncomfortable for me. Any other suggestions for those who are unable to squat comfortably?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@jeffj318]

Great video, doctor. Lots of great information. What's your take on using heavy resistance bands rather than weights? I already have the bands and would like to use them.

[@Dr_DougLucas]

Great question! I have a video coming out on Impact training soon so stay tuned. Also, checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@vtrep737]

How do you feel about using a weighted vest while brisk walking? Also using a vibration board at low intensity a few mins a day? In addition to strength training of course.

[@Dr_DougLucas]

I've got videos on these topics! Take a look. Short answer is, yes.

[@RnW9384]

Use a weight vest while walking or doing aerobics .

[@Dr_DougLucas]

Thank you for sharing!

[@himalinavaratne7290]

Fantastic video ❤Thanks so much 😊what range should the minimum weight for deadlift should be for reversing osteoporosis please???

[@Dr_DougLucas]

Thank you for sharing! Glad you enjoyed this

[@BethSwanson]

Thanks!

[@Dr_DougLucas]

Your Welcome!

[@StarreSierens]

Just watched your Masterclass, Thank You. You say aerobics, walking, running are repetitive. Wouldn't the Liftmor movements be repetitive as well? Increasing load is key, but when do you stop doing that?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@theastewart6721]

Interesting video. Lots to think about. I don’t feel as if I am in any place physically to do those right now but it is something to consider working up to. Thank you for this video.

[@Dr_DougLucas]

Thank you for watching!

[@ruwaydastruwe8731]

Hi my Mom spine is becoming thin she is 77 but very fit, please advice what excersixe for her to do and what supplements to take. THANK YOU THANK YOU THANK YOU

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.optimalhumanhealth.com/hsn

[@SuperDflower]

Any thoughts on the vibration plates?

[@Dr_DougLucas]

Hello, Great question! We have a video coming on this shortly, but the short answer is yes, whole body vibration can be beneficial for bone health and evidence supports the use of this modality to increase osteoblast function, as well as improve bone mineral density overall.

[@SuperDflower]

@@Dr_DougLucas thank you so much for the reply. I’m so grateful for it. I’m hoping that perhaps I can find an option that won’t be quite as expensive as the one that I have seen out there. And I have been doing high intensity, interval, training with weights, but nothing as heavy as in the study you cited. I am definitely willing to add it in but from a practical perspective, it would be wonderful to have some thing else that I could do that would be of help …while I have you, do you have any opinions about bone broth or collagen?

[@Dr_DougLucas]

@@SuperDflower I love bone broth!!! It is probably helpful for bone health for several reasons but I would look at it from a Healthspan perspective and not as a powerful tool for bone health. Collagen similarly may have benefits but I’ve never seen a study showing it as an effective independent tool for bone health improvement.

[@Dr_DougLucas]

@@SuperDflower You can sign up for our free masterclass too where you can ask live questions!

[@triciacheesman]

14:38

[@arjunsood5115]

Have thalassemia I do martial arts and calesthenics, and was on TRT for 6-8 months and took zoledronate yearly for 2 years while my T score was -3.8. Brought it up to -3.0. Although it has been almost 2.5 years since. I'm off medication but I do mma. Ain't nothing gonna stop me.

[@Dr_DougLucas]

Thank you for sharing! Yes, keep it up with the daily movement.

[@leannsherman6723]

Very helpful; thank you! Please, though as I’ve mentioned in a couple of other videos, ask your Web person to cut back on the images and sound effects, which only distract from your excellent presentations.

[@Dr_DougLucas]

Thank you so much for this feedback!

[@jamesnickel4748]

Thank you so much for this content! Totally clear advice, covering all the bases. I have seen about 5 or 6 of your videos now and they all seem to be equally awesome. Due to my diagnosis of osteoporosis, I have heavily researched, and I am involved in rehabbing myself back to health. Diet, supplements, exercise, lifestyle, et cetera I have for 2 years been doing almost exactly what you've been describing / suggesting and am making massive improvements. As it has worked for me, I think all of your advice is spot-on. Thank you for confirming what I've been doing is correct AND for helping other people who are suffering with this condition. All the best! Keep up the great content. 😄

[@Dr_DougLucas]

Thank you so much for this feedback. I greatly appreciate this, I am so glad to hear that you are seeing improvement and these videos are helpful to you!

[@TheGlutes]

Great video - clear with lost of helpful info. As a cyclist, I am interested in the study which shows the 'association' with cycling. Might you be able to share a link/source? I get that there are no benefits to managing osteoporosis ... but are we talking causation? TIA.

[@Dr_DougLucas]

HI Glen, Great suggestions for a post. I've seen the studies but can't quote them off the top of my head. I'll have my team dig them up and do a video on it! Stay tuned.

[@Mylinfidele]

Impact has shown the greatest influence against osteoporosis; not sure why he doesn't mention that. Also, Pilates is strength with length, so, just because it looks easy doesn't mean it cannot have an impact on bone density. Granted, the learning curve makes it take a while until the more advanced, higher intensity/load exercises come into play, but it is a strengthening method of exercise; Pilates trained mainly military until he moved to NYC and had mostly ballet dancers as clients; they are the ones who made the Pilates Method look less like a strength regiment than a stretch and graceful moves thing.

[@Dr_DougLucas]

haha, you're right. I danced professionally before medical school and it's the downfall of the artform. We make it look easy when it's not. That's not appealing in our current society. Pilates as a form of exercise for bone health has value but it does lack impact and high levels of resistance. Can play a role for sure.

[@deborahkeating3413]

I am a 69 y/o woman with osteoporosis and penia. Now I am dealing with spondylithesis. I was seeing a chiro for the last 40 yrs but now I just got a rib fracture after an adjustment. Just afraid to do anything.

[@Dr_DougLucas]

I completely understand your concern, I highly recommend speaking with a bone health specialist if this is affecting your everyday.

[@BumbleBee666-u5t]

Fantastic video! Thank you.

[@Dr_DougLucas]

Glad you liked it!

[@workinprogress-ye5or]

Although I changed machines (same hospital but satellite) with my OP score 2 years ago, I'm hoping my improvement was partly due to my lifting heavier weights and doing Pilates etc. I also bought weighted vest. I was -2.9 in spine and it improved to -2.1. Again I understand error with machines and I will now stay with the one I did for the first 2 and last one but I will keep hitting the weights hard, adding a jog to my walk when I can and concentrating on good form and slowly increasing weights.

[@Dr_DougLucas]

Thank you for sharing this!

[@margarethawk3073]

What about using resistance bands? Will they help?

[@Dr_DougLucas]

For strength of muscles, yes. Bones, not as much. I’ve never seen a study specifically on it.

[@Instkarma9765]

I have always lifted free weights and have done strength training classes. I just had a dexa scan and was diagnosed with osteoporosis in the spine and osteopenia in the hips. But, what will cause a fracture other than falling? Is it necessary to see an orthopedist to get on the right treatment plan? I’m only talking with my primary care at this point. I do have a rheumatologist as i have osteoarthritis in my spine.

[@Dr_DougLucas]

Checkout the video on my channel called "REVERSE OSTEOPOROSIS | Is A Comprehensive Program the Missing Piece?"

[@disiluzhund]

❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ Just what I want to hear and learn and start doing for my health.

[@annekilbourne]

I had a dexa scan a few months ago and have been diagnosed with Oesteopenia. Also been told I have Osteoarthritis and sclerosis of my spine. I also have been diagnosed with ME/CFS overlapping fibromyalgia. To be honest, other than referring me to a physiotherapist who gave me a few gentle exercises and some pain killers, my GP doesn't seem too bothered and I don't feel supported. I'd love to do more exercise but a big problem is the symptoms that come with having ME and fibro. I'm wondering what's best. I try to walk as often as I can. Not sure I could lift heavy weights or it would wise to do so.

[@Dr_DougLucas]

Hi Annmarie, This is the biggest challenge we face either in person or through telehealth. Knowing how much is too much is very difficult. I recommend that people use someone locally that is well educated. Pick a starting point and work up from there. Resistance training is non-negotiable for bone and muscle health so find a strap, weight, body weight etc way to get it done.

[@annekilbourne]

@Dr Doug Lucas thank you so much for your kind reply. Yes it is difficult to know how much exercise. I have some 1kg weights so only light. Maybe try a few gentle movements with them. I've yet to find good support locally... Best wishes Dr Doug...

[@lauramckee7421]

I was diagnosed with fibromyalgia years ago and suffered from very sever fatigue. It turned out to be EBV. Epstein bar virus. even though it was post infection my NP put me on meds for it. I'm 61 yo. I have more energy now than when I was 30. 90% of the population has the virus and do not know it. There are at least 60 mutations of the virus. Get the test.

[@Livetoeat171]

You are very fortunate you only have osteopenia which is the word meaning, pre-osteoporosis. Osteoporosis starts at -2.5.

[@kristieorourke2745]

Great video! I am learning so much from your material. Are you familiar with the Body Pump program? I’m now attending twice a week and have seen some research indicating it may help. I’m very interested in the approach you describe here and wondering if I can do both forms of strength training?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@jayo5052]

The step aerobics is low impact but stepping up , jumping , and creating weight on the legs .. the step should be good for bone building from the impact ?????

[@Dr_DougLucas]

Could be! I've not seen it studied independently but it does meet some criteria for building bone through exercise. Especially if you could add some resistance.

[@franci3951]

Hello! Thank you for the video and all the kind answers to everyone! 0:34 What severity level of DxA score and Trabecular score had the participants - to start with? It would be great to know! For someone like me - I have been diagnosed one month ago -4.5 in the lower spine; -2.0 in the femur and -1 in the left forearm with a trabecular score 1.137 😢I am 63, weight 130, great health otherwise, regular exercise etc. - if wonder if high intensity,impact exercise is reccomended or I should stick to the progressive,resistance low impact weight training? Also, I have been reccomended to take Forteo for 2 years followed by a bisphosphonate for 1 year as with these severe scores they say exercise alone won’t make it…what would be your reccomandation? Thank you so much again for your kindness Francesca

[@Doozie1234]

I am in the same boat - looking forward to his reply.

[@Dr_DougLucas]

Hi Franci, Great question. These studies enrolled patients with both osteopenia and osteoporosis so the average t score would be not as sever as yours. That said recommendations don’t need to be dependent on t score alone but unfortunately we don’t have much else to go by and there are a tremendous number of variables to consider. Generally I recommend patients start with what they are comfortable with and progressively increase. I always recommend working with a knowledgeable trainer or physical therapist. The program we make available for our patients is called BuffBones and is available outside our program too. You should consider signing up for our masterclass to learn more!

[@Dr_DougLucas]

Hi Sherri, Let me know if you have any more questions.

[@franci3951]

@@Dr_DougLucas thank you so much for your very kind reply. Regarding the impact study...understood - that is what I suspected. Thank you for the recommendation of Buff Bones program, I love it. I am currently following Margaret Martin, PT on line, which is excellent too. I will definitely sign up to your Master Class! I am looking into more high intensity workouts and personalized training. Would you know of any personal trainers in NYC specialized in severe osteoporosis? :-) Thank you. One last question which I am aware may be difficult to answer...but I try anyway...with sever levels like mine, have you seen any great results only with exercise and nutrition or...medication is the way to go?...:-) thank you very much again!

[@franci3951]

@@Dr_DougLucas thank you so much for your very kind reply. Regarding the impact study...understood - that is what I suspected. Thank you for the recommendation of Buff Bones program, I love it. I am currently following Margaret Martin, PT on line, which is excellent too. I will definitely sign up to your Master Class! I am looking into more high intensity workouts and personalized training. Would you know of any personal trainers in NYC specialized in severe osteoporosis? :-) Thank you. One last question which I am aware may be difficult to answer...but I try anyway...with sever levels like mine, have you seen any great results only with exercise and nutrition or...medication is the way to go?...:-) thank you very much again!

[@LivingMyBestLife517]

Wow. Interesting. Pretty sure all the exercises you mentioned would be a huge challenge for me and likely contraindicated by all my doctors. Not sure how they would apply having just recovered from a compression fracture in May in my spine and having spinal stenosis and a bad knee, so in other words, how can these apply for a person with lots of osteoarthritis in many joints? I signed up for the masterclass. Can there not be something in between that could have a positive affect?

[@Dr_DougLucas]

Hello, Yes, there should be something in between. We have a PhD in exercise science meet with our patients to assist in this department. The custom planning is critical to getting the most out of any condition. Dr Doug

[@LesleyMowat]

I have also read the current research. I started heavy weight lifting and jump training 8 months ago. One max rep approach. At least two times a week. The Australian study was very good to read. It took me a while to figure out what exercise moves to do. I worked with a trainer to get proper technique etc. I have exercised for 40 years. In very good shape but never weight lifted at this level.My low back score was -2.5. My femoral neck was - 2.1. I am still increasing weight now. I never hesitated to start doing this. No pain no problems. Now I glute drive 150 lbs. Dead lift 100. Good mornings 90 lbs.I lift more than most 60 year old women at my gym. You have to work with a trainer to stay safe if you have not exercised. Its also about building bone strength. You just have to start doing it slowly if you are not an exerciser and pay for a trainer at first. In my opinion too its the best way to build bone strength and density. Plus diet with decent protein etc. We will see how my test looks next time.

[@Dr_DougLucas]

Wow! Nice progressive overload. I think you are on the right track for sure.

[@LesleyMowat]

Your info is great! Thank you. It affirms everything I have been reading.

[@MyEverydayGarden]

Awesome comments. Positive ❤️

[@rachelk3010]

Thank you for all that info! Awesome stuff, good for you. Could you provide an update on your progress, like maybe density scan results?

[@LesleyMowat]

@@rachelk3010 Hi. I did reverse my OP significantly. Low back was -2.5. 6 months ago I checked it and it was -2.1. I noticed in my comments I said my femoral neck was - 2.1. It was actually - 2.4. It has gone up to -2.1. Femoral neck is harder to reverse my trainer said but both numbers are a decent increase. Consistency is the key as well. I made a bunch of diet changes too and tracked protein intake and calcium intake. I eat tons of kale , collard greens and broccoli for a year now. Plus melatonin 3mg a night and other supplements like a really good collagen. There is research on this too. Look at all Dr. Doug videos. It took me to a greater level of understanding as well. I figured out a lot of puzzle pieces this way. Lucky to have him sharing so much research based info! It saved me a lot of time.

[@Mica.Mystical]

What are your thoughts on mini trampoline exercise for building bone?

[@Dr_DougLucas]

Hi! Checkout the video on my channel called "Bounce Your Way to Bone Health". You may also enjoy this video called "Is this the EASIEST exercise to build bone?"

[@Mandalawi1987]

Found this channel through Dr Baker podcast - SO GLAD I DID. You rock Dr Lucas!

[@Dr_DougLucas]

Thank you for watching!!

[@mojo9018]

Thank you for this video! Is an elliptical machine good for bone strength?

[@Dr_DougLucas]

Hello, Doesn't meet the criteria to be impactful, no. Not to say there aren't benefits but the lack of impact and limited resistance probably wouldn't improve bone significantly. I have not seen it studied independently.

[@jeffj318]

I'm finding out from this superb doctor that aerobic exercise is good for the heart but does nothing for the bones.

[@colencromer5406]

Great content. I very much enjoy all of your videos. I spoke to you last year about your program.

[@Dr_DougLucas]

Hi Colen, Thank you for the feedback. I hope your journey is going well. If you need support let us know!

[@elainemeister5680]

How many times a week for weight training? This is great information!!

[@Dr_DougLucas]

Hello, Studies are inconsistent on this, and it depends on how heavy the resistance is, and how extensive the training regiment. For our patients we generally are aiming for 3 to 4 days of resistance training in variable splits, depending on their capacity level. Thank you!

[@MsBuffalopoo]

Look at Belinda Beck in Australia.. Sadly, we have nothing like it in America.

[@Dr_DougLucas]

Thanks for sharing.

[@NA_Hemi]

What do you think about walking with a weighted vest ?

[@Dr_DougLucas]

Hello, there is some evidence to support increase bone density with use of a weighted vest versus walking without! Question is can you tolerate it and what your starting point it. You'll need to ask someone who can guide you. The literature supports the idea of a 10 - 15% of your body weight vest. Ask your team you can tolerate that!

[@pmvincenzadante9791]

I am so confused. I am a 60 year old with lumbar osteoporosis and osteopenia everywhere else. I have 2 compression fractures in my thoracic spine and I have spondylolithesis so I am told to not lift much weight. At the same time, I want to do the weight bearing for my spine. No one seems to have an answer for me. I do not know what is safe. My PT is not given me much in terms of weight bearing stuff and my DEXA score got worse. I do not want to take the awful medications. I am going to do Echolight this week to see about my bone quality

[@Dr_DougLucas]

Hi, thank you for sharing this. I think you would greatly benefit from attending our next free masterclass session. You can find a link in the video description. Checkout our website as well, optimalbonehealth.com. A comprehensive plan and some functional advice may go a long way for you.

[@gayedawn1]

Yes don’t take the prolia injections from my experience. I did not have osteoporosis in my late 60s but 8 years ago got a small foot fracture on my foot so I trusted the doctor when he said that it would help. Now I find if you stop it you can end up with multiple fractures and breaks so worse than before.

[@maryciotti6632]

I found this segment interesting. What are your thoughts on BioDensity machine as far as weight loading for osteoporosis?

[@Dr_DougLucas]

It’s similar to OsteoStrong and should have similar outcomes. I have a video on that topic too.

[@CathyDahut]

PLEASE sign me up for your Masterclass!!!! THANKS for the GREAT content!!!!

[@Dr_DougLucas]

Thank you for watching!! You can register for our next masterclass here --> www.optimalbonehealth.com/bone-foundations-master-class

[@lynwood3410]

I've been line dancing for 20 years and I love it. I do it c 5 hrs per week. Is this good? Would Qigong as well be helpful.? Can lift weight in my 9 kg grandson. What else?

[@Dr_DougLucas]

Hello, Those activities are great but will have minimal impact on your bones. Resistance training and impact training will have the greatest benefit. Osteogenic loading is great too.

[@KarenGoodin-v3r]

How many time do you recommend resistance training be done per week and for what length of time per session?

[@Dr_DougLucas]

Hi there. It depends on your level of comfort, ability and goals. Working with someone locally is a great start!

[@CCRAVikingsSurvivorRowing]

I'm a new subscriber; age 71, female, diagnosed with osteoporosis 2 years ago. I have some lumbar compression fractures. I am a rower. I row on water in nice weather, and I erg indoors during winter. How does rowing rate as an exercise good or bad for osteoporosis?

[@Dr_DougLucas]

Good question! I’ve not seen this population studied independently but if we consider the motion of rowing I would be somewhere around cycling but with more load to the spine. I have an indoor rower but probably terrible technique! It’s great cardio and outdoor exposure! Probably isn’t helping to build bone but has many other benefits.

[@CCRAVikingsSurvivorRowing]

@@Dr_DougLucas

[@Dr_DougLucas]

Thank you for your support!@@CCRAVikingsSurvivorRowing

[@weeverob]

Last February I experienced a compression fracture in my lower spine. I’ve just started physical therapy to build my core strength and back muscles. Presently I am still very careful in lifting much weight, 20 pounds max. Down the road is the wight training you describe here in my future or is it not/ never advisable because of the fracture? Tx

[@Dr_DougLucas]

Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective

[@elisacohenusa]

Do you think resistance bands work as well as weights?

[@Dr_DougLucas]

Possibly! Bands are great and can be used to add significant resistance to movement. It's tough to objectify the resistance because of multiple variables. Some systems have tried to limit this like the X3 band system. They can certainly be more cost effective too. I have an X3 bar and band system that I travel with but use traditional dumbbells/bar at home.

[@jeffj318]

​@@Dr_DougLucasThank you for this comment. I have resistance bands and will start putting heavier amounts on the bands using less reps.

[@presouz5]

Yeah, I bought a power plate in black. I called him the black bomber. It is a my5. I bought it when I was still working and I used it for my fibromyalgia and for lymph drainage. Sadly, I did not do it correctly or enough and I quit eating dairy and that all had a lot to do with my osteopenia diagnosis so I’m looking up the correct ways to do exercises on my power plate. And it is hard to find thank you for this video.

[@Dr_DougLucas]

Your welcome

[@juliettaingham-tarano1262]

Thank you🙏 Are you in the West Coast?

[@Dr_DougLucas]

We are in Asheville, NC but offer services nationwide. If you are interested use this link to chat with our team. www.optimalbonehealth.com/book

[@ballerbrosmedia]

Great video!

[@Dr_DougLucas]

Glad you enjoyed it!

[@elisabetamuresan3854]

Thank you for this video. What are your thoughts on swimming and aquafit ? I have osteoporosis and your videos helped me a lot .

[@Dr_DougLucas]

Hello, Swimming unfortunately doesn’t positively impact bones. It does provide resistance and their is value but for a bone specific program other modalities should be primary.

[@andreatorraca8755]

Thank you……awsome

[@Dr_DougLucas]

Thank you.

[@sueoconnor12]

What are your thoughts on while body vibration plates?

[@Dr_DougLucas]

Doing a video on them today! Short answer. They are a great adjunct if you have the resources or access.

[@Gillysmith-g1c]

What about using a trampoline/ rebounder. I’d read this was good for bone health/ osteoporosis, due to the impact.

[@Dr_DougLucas]

Checkout the video on my channel called "Bounce your way to Bone Health"

[@BeaTrice10]

Dr. Doug, do you recommend a certain type of exercise shoe? I read that thick heels are not advisable b/c you don't get the same impact on the heels as with a flat shoe and that an elevated toe box can throw off body alignment. I also read a study where men (of course) went 20 weeks with a minimalist style shoe and it made no difference in bone density (not sure 20 weeks would be enough time, but I'm no scientist). My current shoes have little tread so I'm actively shopping now and would love to know if you have a suggestion. Thanks.

[@Dr_DougLucas]

Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@presouz5]

Have you done your video on vibration plates? I have been diagnosed with osteopenia and I have used a vibration plate on high for my fibromyalgia. Not doing really any exercises just for lymph nodes and pain relief. And I reading that low vibration doing exercises is the key. Have you done a video yet?

[@Dr_DougLucas]

Yes I have kzbin.info/www/bejne/gnSolnWvqZmMn7M

[@marcianiemiec8350]

Thank you Where csn I get tests for my bone quality

[@Dr_DougLucas]

Hi Marcia, This depends on where you live. Consider joining our masterclass for free where we discuss how to get this done. We are also finishing up a DIY course and creating a group coaching course in addition to our full service program to help people get on the right track with testing and treatment!

[@karendempster6817]

How do I sign up for the master class that you mentioned?

[@Dr_DougLucas]

You can find the registration link here --> www.optimalbonehealth.com/bone-foundations-master-class

[@marjanehmotamedi1118]

Thank you

[@Dr_DougLucas]

Thank you for watching!

[@ukelilly]

How well does Tai Chi & Qi Gong on bone improvement ? Is it similar to pilates, etc

[@Dr_DougLucas]

Hello, I've seen discussions on this topic but not solid evidence. My take is that these forms of movement provide numerous benefits for the body, mind and soul and may improve balance thus reducing fall risk. Will they improve bone mineral density? Probably not significantly. Could be part of a comprehensive program for sure.

[@rm8839]

I have had two compression fractures, would these exercises be safe for me?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@Hippy2021]

Is swimming a good option?. I walk 2 hours beside daily half hour swimming. At home I exercise on my aerobic machine, the Healthrider. I also do hiking all day weekend when weather permitting. I am pretty healthy except that arthritis is bothering me in the morning with stiffness. But once I get up and start moving I don't feel it anymore. Lastly I don't see any changes on my height and my clothing size still remain perfectly the same. I am 70 and was a devoted swimmer at young age and I swim again the past few days and trying to do it at least 4 times a week. Thank you for a good education video. 👍+Subscribed

[@Dr_DougLucas]

Hi Mary, The activities you are describing all have benefits for your health. I educate my patients to consider resistance training and impact training if they want to maximize their bone mass improvements. The real challenge here is knowing what's safe which is why we use comprehensive intake questionnaires and frequent interactions.

[@mariaioz9999]

What if you have sensitive knees, too??

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@brigidpowell3395]

I have osteoporosis my femur bone just broke did not fall a trip. I’m so frightened of doing exercise my leg still hurts. Shall I do weights thank you very much

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@lisam.4686]

What qualification/ license of the trainer would you suggest me to hire who can measure how much I can lift? Thanks

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@ramalamadingdong7576]

Thanks for your helpful information. I was just diagnosed and started lifting weights with a trainer. I’m doing 3 sets of 10 for most exercises-alternating not all the same in a row. Should I be doing fewer reps? Also I saw you said you answered the ballet question but I don’t see it-can you pls link or answer (I know no forward folds...). Thanks so much.

[@Dr_DougLucas]

Hello, This specific programming requires an in person or virtual assessment like what we do in our programs. I recommend looking for someone that can help you figure out what's right for you!

[@juliepayne874]

I have just been diagnosed and am researching to see what I need to change. I like plyometrics and do that for my “cardio” sometimes. Is that beneficial? Thank you.

[@Dr_DougLucas]

Hi Julie, I haven't seen any research on plyometrics and bone health. They certainly meet criteria for improving bone with muscle contraction, impact and gravity all in play. Since you are new to an OP diagnosis please consider joining us for our free masterclass. Link in description of videos.

[@lori.rampton]

Great video but no one is addressing exercise limitations or possible injury with bone on bone knees like I have. I am not in severe pain, but feel limited. I am trying to avoid a knee replacement while diagnosed with Osteopenia. If I need surgery to replace joints, I would like to get out of this condition to make my recovery better and then continue to exercise. I know a women whose femur shattered with knee replacement surgery due to Osteoporosis. 😢

[@Dr_DougLucas]

Hi. This is a common problem and perhaps I'll make a video to address it. First, I'm sorry for your fear and challenges. I have seen it many times. My recommendations to patients when I was a surgeon was to face the mechanical problems head on. Yes, there are risks but if you don't fix the problem they couldn't address the compounding problem. Additionally, if they wait, the problem gets worse. Not sure if this applies directly to you.

[@willowspring6410]

Is loaded isometric exercises worth while

[@Dr_DougLucas]

Depends on who you ask. There is likely benefit for HealthSpan but will it stimulate bone growth? Maybe.

[@smooth_pursuit]

I once heard a bone doctor say the best exercise for bone health was to jump as high as you can once a day and your body will make new bone for six hours after that… What are your thoughts??

[@Dr_DougLucas]

Impact training. Different versions have been studied but yes. Jumping and landing hard is impact. I believe it takes more than once a day though!

[@smooth_pursuit]

@@Dr_DougLucas thanks for the reply! I do lots of jumping around 😄

[@LesleyMowat]

I also started jump training more slowly. It can annoy your knees.

[@Dr_DougLucas]

Impact is the toughest one for most people to add, regardless of age!

[@LesleyMowat]

@@Dr_DougLucas yup! I find the star jumps easiest on my body in general. Then squat jumps.The drop or vertical jumps are not the easiest on your body!

[@daisies4444]

How about dancing e.g. Country Western? I had a hip operation (after a fall) 18 months ago and still can't walk well. I was then diagnosed with osteoporosis. I also have DDD which is quite painful, so is the hip. I can't dress myself; shoes tights etc. What can I do? I am 76 and can't now get out much due to the pain and not being able to walk far. I would love some direction in what I can do to help myself. I have started with diet. Many thanks.

[@Dr_DougLucas]

Oh no! That’s too bad. Sounds like you are in a tough spot. I’d try to find someone locally that can assist directly with your care.

[@daisies4444]

Thank you!@@Dr_DougLucas

[@Dr_DougLucas]

Thank you for reaching out. We wish you the best of luck.@@daisies4444

[@explorewithsteggie1913]

Any studies linking rucking to building bone?

[@Dr_DougLucas]

Checkout this video on my channel, "Weight Vests for Osteoporosis? Do They Really Build Bone?"

[@gailwilliams2632]

Hi, I am soon to be 65 and female. I have Cerebral Palsy. I am ambulatory with a walker. I work a 40 hour week in a combination of industrial warehouse and office setting. I have osteoporosis, and do not want to take the medications because of the effects I have experienced. How can I find out what wait baring exercises would be possible for me and help rebuild my bones?

[@Dr_DougLucas]

Hi Gail, This requires an in depth discussion with a trainer or therapist familiar with your case. It can be difficult to find the right starting point but a one on one discussion is the way we approach it.

[@gailwilliams2632]

Thank you for your response. Do you have any suggestions finding a good trainer and questions to ask before hiring someone to work with me?

[@Dr_DougLucas]

@@gailwilliams2632 In person trainers are probably best. Ask if they have any training on osteoporosis and are comfortable helping you build bone. We use a virtual one on one option and are encouraged by the results but he is awesome :)

[@candierichard8931]

What kind of jumping? and how do you land safely? and do you wear shoes?

[@Dr_DougLucas]

These answered would best be identified by trainer or therapist working with you personally!

[@joannwoodruff6714]

What about rebounder training?

[@Dr_DougLucas]

Hi! Checkout the video on my channel called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"

[@drmarikabouchon7361]

You are a doctor - can you explain the "why", the metabolic dysregulations (apart from osteo -clasts/-blasts): eg calcium metabolism/ phosphorus & proteins; why the body pumps up nutrients from bone - for energy? The connection to breathing, oxygen, mitochondria, energy... And why women more, who have more anemia, and fewer blood cells even when young-healthy. Connection to Autonomic activation? Thank you. ❤this advice & your masterclass+ Q&A.

[@Dr_DougLucas]

Hello, Those are great questions and topics. We will consider.

[@gympapale5392]

What about chalistenics and body weight?

[@Dr_DougLucas]

Both have value! But probably not going to build bone by themselves.

[@lynnbrant7358]

I'm 68 and i workout daily. Although I've added hip mobility and quad strength exercises, i just cant seem to do a decent squat without leaning forward unless i elevate my heels slightly. (Osteo in lumbar -3.0 in hips -2.4 and -2.5.) Should i just skip them? I do go to a gym run by PTs but honestly after the first couple sessions they pretty much let me in my own. I'm not taking any meds-just calcium, D3 and K2 MK4.

[@Dr_DougLucas]

Hi Lynn, Tough questions. I actually don't squat well either. I think it's the shape of my hip joint or tightness in the intrinsic muscles. Either way, squats are great if they work for you. PTs are a great resource BUT it sounds like you may be too advanced for them. We use a PHD in exercise physiology to help us determine our patients starting point. Many trainers can do the same thing but need the right background. Using someone in person is helpful too but harder to find!

[@lynnbrant7358]

@@Dr_DougLucas True. I'm going to add sumo squats with the goblet hold. I did some reading on that. AND keep following you! Thanks for the response.

[@lynnbrant7358]

Oh and it's MK 7. 😊

[@Dr_DougLucas]

Keep up the hard work. We appreciate the continued support!@@lynnbrant7358

[@Ground444]

Is rebounding ok for osteopenia?

[@Dr_DougLucas]

Depends on equipment, balance and more. I haven't found great research on it benefiting improved BMD or fracture risk.

[@DianaMoon11428]

Sure but... if you have osteoporosis and you have L4/5 disc degeneration, what do you do?

[@Dr_DougLucas]

Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective

[@sonjaanderson5998]

Now I am having a problem with what vitamins and supplements And does it make a difference taking vitamins at night or am? And what amounts? Could you help me! I don’t want to take the drug because of side affects

[@Dr_DougLucas]

Hi! Everyone in our program has a custom supplement plan based on bloodwork, health history and more. I would not be able to give recommendations on which supplements are right for you and your specific case without having further information. If you are interested in learning more about our program you can schedule a discovery call here --> www.optimalbonehealth.com/membership

[@carolschoen7639]

I'm female, 71 and I have osteoporosis. I have broken my collar bones 6 times all together and I have a plate and screws holding it together. Plus I have broken my wrist and bones in my feet. i have a Bow flex 2 weight machine that I work with in-between broken bones. My question is do you think I should continue to work out with weights or do you think it's too dangerous with my hardware in my body.

[@Dr_DougLucas]

Hi Carol, As a surgeon I counseled patients on hardware regularly. A plate and screws are only expensive jewelry that no one can see once the bone is healed. Be sure to ask your surgeon if your bones are healed enough to tolerate weight training. I would not restrict a patient with a healed bone and hardware to limit training due to the hardware.

[@doloresseames5067]

What about using a vibrational machine?

[@Dr_DougLucas]

I have a video on that! Search "Dr Doug vibration" in the KZbin search bar to find it.

[@generic_official]

I have osteoporosis in my lumbar spine, with multiple compression fractures in that area over the years. Would exercise that does not involve the lumbar spine help with my osteoporosis?

[@Dr_DougLucas]

Hi there. We can't give specific advice but remember that osteoporosis is a global disease of the body and exercise is show to help. However, each area of the body needs stress in order to improve BMD.

[@susandavis2856]

What is your opinion on using a pilates reformer with rebounder?

[@Dr_DougLucas]

Reformer work is awesome for muscle strength and core but even with a rebounder there is minimal gravity and no impact forces at play. It's probably great for muscles but probably not impacting bones significantly.

[@dapawap]

I am using a vibrating machine which I stand on at 66 hertz for 15 minutes while I lift weights + try & wear a weight jacket most days. What are your thoughts on these?

[@Dr_DougLucas]

Checkout the video on my channel called "Weight Vests for Osteoporosis? Do They Really Build Bone?"

[@aracelyrodriguez8314]

Thank you for the information .I walk 30 a day ,doing weights and yoga .since I started the exercise I don't waked up with back pains

[@Dr_DougLucas]

Glad to hear that. Thank you for watching!

[@ollierahanian7190]

Love your information medically based. Thank you!

[@Dr_DougLucas]

Thank you so much!

[@lanagardner2455]

Where can I find a physician in my area that I can work with using the recommended exercises from the study you talk about in this video. I'm in Utah close to Provo. My general physician recommended walking etc. Not what I'm hearing from you and other doctors I believe are correct.

[@Dr_DougLucas]

I am licensed in Utah and work virtually with people throughout the world. If you'd like to talk to one of our team members you can schedule here www.optimalbonehealth.com/schedule