Osteoporosis Exercises. Evidence-Based Bone Building Approach. Dr. Lora Giangregorio + Bone Coach

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-EPISODE OVERVIEW-
In this interview with Dr. Lora Giangregorio PhD, we discuss evidence-based approaches to building bone, reducing fracture risk, and properly exercising with osteoporosis.
-RESOURCES MENTIONED-
**Find the show notes @ bonecoach.com/...
-EPISODE TIMELINE-
2:18 Who is Dr. Lora Giangregorio
6:18 Two different types of stimuli: muscle pulling on bone and impact. The most effective interventions use one or both in combination.
7:02 How different sports affect your bones (including tennis)
8:27 “The exercise program that a person with osteoporosis would do isn’t that different than one that someone that doesn’t have osteoporosis would do” (with the exception of activities that increase fracture)
11:48 Impact exercises are hard to introduce for those who haven’t done it before
12:22 Muscle pulls on bone to make them stronger
13:42 What types of exercise builds bone? Research says resistance training and dynamic impact
14:09 Swimmers and long-distance running don’t provide varied impact
15:04 Best rep range and percentage of effort for bone-building?
15:48 If just starting resistance training… start with good form and lower weight then build from there.
17:22 The studies that show an effect are more intense in the 5-10 range.
20:45 Can you target specific areas with exercise, or does bone-building occur universally? Bone response tends to be site-specific.
21:07 Australian Study with large response in spine.
21:39 Spine has much more trabecular bone which is much more metabolically active and likely to respond first. Harder in femoral neck.
24:53 Liftmor trial: types of lifts used
26:29 Two things for preventing fracture? Increase bone strength and reduce applied loads
29:15 Why it’s tricky to interpret spinal bone density over time? Be wary of big changes in short periods of time.
29:52 Osteoarthritis, spinal stenosis, scoliosis, ankylosing spondylitis… working around.
32:30 As the risk increases… so too does the need for an exercise physiologist.
33:38 What is BoneFit?
36:14 Overhead shoulder presses and axial load impact on fracture.
38:41 “Twisty or flexy”... a new medical term! (jk)
39:08 Lora’s work with Osteoporosis Canada
40:43 What’s the “one” exercise program for everyone with osteoporosis.
44:36 Lora’s team currently has ongoing clinical trials of strength training in people with low bone mass.
46:23 Want to think about the balance between risk vs benefit
48:50 Axial loading (overhead lifts) with vertebral fracture… proceed with caution.
51:27 Hopping and jumping for BMD… what to do first.
53:41 Weighted vests. Why Lora wouldn’t go out walking with one.
58:30 Where you can find Lora and her work.
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-MEDICAL DISCLAIMER-
The information contained within this episode should not be considered medical advice. Always consult with your healthcare team and trained medical professionals before making any medical decisions and changes to your diet, lifestyle, and exercise routine.
-CLOSING NOTE FROM BONE COACH-
I'm here to support you to better health and stronger bones. If you're newly-diagnosed with osteoporosis or your recent DXA results still show bone loss... click this link to head to bonecoach.com and learn what you need to do RIGHT NOW to improve.
Kevin
Your Bone Coach
#osteoporosis #osteopenia #bonehealth #bonecoach #kevinellis #spineexercises #hipexercises #boneexercises #preventfracture

[@BoneCoach]

Fractures can be life-changing and even debilitating as we age. Learn the 3-step process those with osteopenia and osteoporosis are using to help address bone loss and build stronger bones right now. 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@Barb6106]

So CONFUSING!!!!!!!!! Everyone I’ve read suggests weighted vests to walk ….now this! I’m exhausted. Yes alkaline, no alkaline, yes vest no vest, yes supplements, no certain supplements, on and on. Wanting to scream… this is just HOW DO YOU KNOW?????

[@taiwyatt7488]

Trial and error. If it works for you, do it. Testing along the way helps.

[@freerangemaker]

Re-watching this, and re-visiting my protocol. My first two years, I used this insight to help shape my movement protocol, and I was successful with my approach with NOT LOSING MORE bone, which, at 63 yo, I see as a plus. My goal is to try and actually have numbers increase next time.Consistency, I find, is the challenge.

[@BoneCoach]

Thank you for sharing your thoughts! Knowing you’re interested in these topics, I think you would find our program really helpful. My FREE Stronger Bones Masterclass is the best place to get started. Simply click the link below and we’ll see you inside! Best, Kevin Bone Coach Sign up for my FREE Stronger Bones Masterclass here 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@kaw9738]

Impressive and informative. I am an active woman and found that doctors know very little about osteoporosis and exercise.

[@BoneCoach]

Glad you enjoyed!

[@BoneCoach]

This FREE training may also be helpful. Learn the 3-step process those with osteopenia and osteoporosis are using to help address bone loss and build stronger bones right now. 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@linamonreale5129]

So F**** true.

[@larajohnson8174]

This was honestly the BEST, most informative video I've seen on exercise and its beneficial effects on osteoporosis. You delved into the details: how many reps, how heavy should the weights be, what kind of cardio, etc. I learned SO MUCH! And I loved how you asked really informed questions, and then allowed Dr. Giangregorio to explain fully with no interruptions or comments. You are an incredible resource on osteoporosis. A heartfelt thank you for the time and care you take with your videos and podcasts (I'm a subscriber there too!).

[@BoneCoach]

Thanks for the kind words, Lara! :) More to come soon

[@BoneCoach]

This FREE training may also be helpful. Learn the 3-step process those with osteopenia and osteoporosis are using to help address bone loss and build stronger bones right now. 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@elsagrace3893]

I’ve exercised since I was 16. I’ve done weight bearing activity and work all my life. I still got osteopenia and osteoporosis at 55. I had to take prednisone for autoimmune disease for 8 years and I was without Hormone Replacement Therapy for 4 years after menopause. For the first 5 years after menopause women lose 2% of their bone. They lose 1% every year after that. No herb, supplements or diet will prevent this. We need to treat the hormone deficiency on menopause to remain in top health in the second half of our life.

[@laurabrito-hazelton391]

Very informative talk with Ms. Lora on kinds of exercise for osteoporosis

[@BoneCoach]

Glad that was helpful! Follow for more stronger bones tips! 💪🦴

[@letsgetreal4752]

this information is so valuable, I need tio pray in the place that I'm in. God always sees us through our infirmities

[@BoneCoach]

This FREE training may also be helpful! Learn the 3-step process those with osteopenia and osteoporosis are using to help address bone loss and build stronger bones right now. 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@susiebe24]

Excellent discussion on exercise and the fact that we must taylor our activities with professional help. Not exactly easy to find those professionals in rural communitie. The resources given are excellent... and I look forward to viewing and doing.

[@BoneCoach]

Glad that was helpful! Follow for more stronger bones tips! 💪🦴

[@annehewitson2546]

I found this podcast so interesting and really good information as I manage another condition after results from my DXA scan. I have been doing exercise and strength training at least twice weekly for the last two years, as well as other lifestyle changes, but Dr. Giangregorio's advice about which strength training to do when managing osteoporosis is invaluable. Thank you for sharing this resource.

[@BoneCoach]

Glad you enjoyed!

[@BoneCoach]

This FREE training may also be helpful. Learn the 3-step process those with osteopenia and osteoporosis are using to help address bone loss and build stronger bones right now. 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@leeonline8]

I am wondering about using a rebounder. NASA uses it to prevent Osteoporosis in space. Any comment for this,Thank you

[@peggymacholbassett]

I am more than willing to volunteer for osteoporosis research. This was fascinating. I will be reviewing my notes, but now I have a better idea of the individual I need to oversee my training!

[@brendarangel4907]

Very interesting . I did not want it to end

[@BoneCoach]

Brenda Rangel so glad you enjoyed! I’ll have to have her back on in the future. 🙂

[@loragiangregorio7965]

Thanks for your kind comment Brenda!

[@BoneCoach]

This FREE training may also be helpful. Learn the 3-step process those with osteopenia and osteoporosis are using to help address bone loss and build stronger bones. 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@laurabrito-hazelton391]

Outstanding information! Keep up with the great work!

[@BoneCoach]

Happy to help! This FREE training may also be helpful. Learn the 3-step process those with osteopenia and osteoporosis are using to help address bone loss and build stronger bones right now. 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@meiwolfy]

Thanks for all the great info. Is it safe to play golf when i have osteoporosis?

[@hugosg2235]

Great video! Good information, easy to process and very very helpful in order to orientate ourselves in this confusing world of internet and youtube. Thank you. Gran video. Buena informacion, de facil procesamiento y muy muy util para orienantarse en este confuso mundo del internet y youtube. Muchas gracias!!

[@maryannegalletti8132]

Found this so informative

[@purselleck1972]

Thank you ! What a great , informative video!! Now, how to find an exercise physiotherapist in my area!!

[@dawnrutledge3268]

I am happy to see you seek knowledge and knowledge is power and God help in the end too because he knows our strength and our weaknesses because you seek out to help all of us and give all of us help thanks very much 😊

[@jillwhite759]

I would love to know your thoughts on Osteostrong.

[@BoneCoach]

Great to hear from you! I always encourage people to zoom out and focus on the bigger picture. No single exercise or workout will help you address bone loss, build stronger bones, or prevent fracture by itself. I’d encourage you to watch my FREE Stronger Bones Masterclass. It walks people with osteopenia and osteoporosis through a 3-step process for stronger bones. No magic cures or quick fixes... just actionable, step-by-step guidance so people can get confident in their plan for stronger bones and an active future with the people they love most. You do not need to seek out our help in order to benefit from this free training. At the end of the training, I just let people know how we can help them if they feel like that’s something they even need. Click the link below to sign up FREE. 🙂 Best, The BoneCoach Team Sign up for my FREE Stronger Bones Masterclass here 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@alicjaszwedek6716]

Thanks

[@BoneCoach]

Most welcome! Follow for more stronger bones tips! 💪🦴

[@sylvialaskowski5414]

I've learned so much about osteoporosis this was very interesting very educational I'm going to share this with my 42-year-old daughter. As I have osteospirosis unfortunately it's very painful.

[@BoneCoach]

I'm sorry to hear this! We’ve helped people with anywhere from relatively no health issues (other than osteopenia and osteoporosis) to multiple autoimmune diseases, cancer, and everything in between… it’s always important to work with your doctor, but it’s also important to understand all the pieces your doctor doesn’t have time to address. That’s why I put together my Free Stronger Bones Masterclass. It walks through the 3-step process for saving preventable bone loss, building stronger bones, and preventing fracture and injury. I’m confident if you start here it will help you get on the path to improvement. Hope to see you inside! To better health and stronger bones, Kevin Bone Coach Sign up for my FREE Stronger Bones Masterclass here 👉 strongerbonesmasterclass.com/?_ef_transaction_id=&oid=1&affid=21

[@anitasassano9277]

Very interesting. Would like hands on demo of basic exercises you described like a “ dead lift Thank you

[@loragiangregorio7965]

p.s. not intended as personal medical advice, and you need to use judgement on what is safe for you to do, or seek guidance from a health or exercise professional. :)

[@debmear3860]

Awesome video

[@michelebouchard8186]

Great information would like it to continue, from the point of view of when dr's get you on a drug cycle, with no discussion about exercising for your condition.

[@elsagrace3893]

Plus those drug thicken the bone but not in a structurally sound way. We end up with thicker bones that are still brittle. Makes the DEXA scan and T score look good but I have doubts about if outcomes are better for reducing fractures.

[@gregorygoodman3674]

There is Wolff's Law regarding bone density from weight pressure on bone structure.

[@amandarediger2178]

Should people with osteoporosis have a p t to work with them ?

[@sbenjamin1157]

This was an informative episode, thank you. Question, when doing the jump drop or any impact is there a need to wait between the impacts/jumps? I have seen a research done on perimenopausal (not menopausal) that showed increase bone density in those thst paused 30 seconds.

[@maryannegalletti8132]

I am 70 years old and would love for you to give me what exercises to build my bones have had it since i was late 49:also had a fracture in my uluna and wrist

[@judirosenthal7721]

Trying to do lots of research on the best program both for diet and exercise and get overwhelmed with the information. I did find this presentation by Dr. Lora extremely informative and helpful. I do have one question for her though...and that is did I misunderstand that because of the hip/muscle structure, it is difficult to increase bone density around that area through exercise? How then does one increase the bone density in the hip area? Thanks......

[@googleuser8036]

Would you, please, kindy share your findings? Where you able to find a good exercise program?

[@karenthompson6872]

I've been eating plant based oil free for over two years. Still not losing those last 10#s. I now have arthritis and I have crest syndrome (scaderma) . And osteoporosis. I'm 5'2" and weigh 130 pounds. I'm maintaining my weight, but still can't lose those last 10. I'm 74 and will be 75 in October. Any suggestions?

[@annjames1837]

Eliminate grains for 30 days and you will see a reduction in your arthritis pain!!

[@Tanjaamazon]

Can't hop or jump with OA arthritis also

[@maryludwig5716]

Can you comment on the research by Clinton Rubin involving low intensity vibration.

[@ingridhamilton7746]

Is there any evidence that vibration plates may approximate the effects of impact exercises... For those of us who cannot do the impact ones

[@camwilliams1]

I am thinking about that too Ingrid, looking into planet fitness they have that there with red light therapy in a booth. It is an upgraded price for it but only 20 bucks a month unlimited. Thinking out of the box so tired of hurting and not being strong.

[@lindaperry9950]

Ck out GloryB-tv youtube for info on the vibration. She reversed her osteoporosis. kzbin.info/www/bejne/h5S4iqCamMusl9k

[@lindaperry9950]

kzbin.info/www/bejne/h5S4iqCamMusl9k

[@maryannegalletti8132]

Am 70 years old and need help in what excercises to do have had osteoporosis since i was 49years old can you please advise me Desperate

[@sbenjamin1157]

One, join bonecoach to learn more about osteoporosis. Within that program there is an exercise program with Dr Sherri Betz.

[@Omaha68135]

Not impressed with her.