Osteoporosis - How to Build Stronger Bones

This is a quick video to help those who are concerned about their #osteoporosis or #osteopenia diagnosis or even for someone who wants to prevent their #bones becoming weaker as they age.
First we dispel a couple of important myths that typically discourage people from doing hard things like umping or resistnace training, which is exactly what one NEEDS.
Then we provide a very quick, easy and doable routine that doesn't even require an equipment.
To learn more check our website out at www.kirehab.com
We hop you enjoy and please message us with any questions or requests you may have at [e-mail].

[@BBurns-vg9om]

I revised Osteoporosis. It took a year. At the gym twice a week with a trainer lifting heavy, weights, starting of very light and carefully increases.jumping and restitance bands. At home, jumping, walking. I have increased by,4 percent on the hips,3 percent on the spine and an increase one onch in height. Vitamin D3 ,K2, Magnesium and Collagen.

[@marslanouk6627]

Thank you……Please show more exercises and the correct way to lift weights for osteoporosis …

[@KineticImpact]

Appreciate the comment! Wanted to make it as simple as possible with no equipment needed so gave an example of jumps as this has shown to be very helpful for bones. As far as weights - that seems like a great idea for a part 2 for those who have equipment!

[@deborahshields729]

Would love to have more videos on osteoporosis and jumping! This was so helpful!

[@KineticImpact]

Okay. You got it. We will put some more together!

[@deborahshields729]

​@@KineticImpactthat would be wonderful! Thank you!

[@stephaniebiley9318]

Oh please 🙏 more! I can't wait for the progression. I'm using a vibration plate and do walking with intervals of 90 seconds running

[@KineticImpact]

That’s great. Use the pogo hops as a warmup. This will actually get more out of the bone response. You can actually do it 2x a day. Just keep the reps at 20-40 reps max. After this the bones stop responding as much. That’s why running has diminished returns. But love it. Keep it up and as always make sure you’re cleared by a doc!

[@joseenoel8093]

You're very good and they no longer put those who've fallen under that kind of anaesthesia as they did, old people with whatever else they had going on, yes did go south but it was brain fog which they couldn't rinse out of their head thus their guaranteed demise! Love from Montreal!❤

[@KineticImpact]

Appreciate the kind words

[@kimsmith5009]

That was great, easy and clear to follow. Please keep more coming.

[@KineticImpact]

Thank you so much. Glad you found it helpful. What else would like to learn about?? Would love the feedback. Thank you! 😊

[@BranislavŽivković-n7l]

God bless you dear friend.

[@KineticImpact]

Thank you! Hopefully this information is helpful and if you have any other topics you want to learn about, let us know.

[@catherinefrancis5827]

New sub. Love the simplicity of the information

[@KineticImpact]

Hey Catherine! Thanks for the sub. Appreciate the feedback. If there's anything you want more information on send it our way!

[@wychoo4889]

thank you very much for these easy doable exercises

[@KineticImpact]

Glad you liked them! What else would you like to learn about?

[@annaargyriou861]

Thanks sharing this daily routine exercises

[@KineticImpact]

Of course. Please let us know if you have any questions or want us to cover anything in particular! :)

[@Ke-qv3md]

Will try this jyst diagnosed with osteopenia I do not want drugs and will try to do diet and exercise

[@KineticImpact]

Sometimes medication isn’t a bad thing. You can do these things alongside of medication with the goal to ween off too. Just another perspective to think about. I always suggest sharing these concerns and ideas with your physician so you can make the most informed decisions as possible.

[@m.bird.]

Add vitamin D and vitamin K mk7 and load up those bones. Are you on bHRT?

[@maefernandez6725]

Thank you. I will follow your recommemdation to try.

[@KineticImpact]

You are very welcome. What else would you like to learn about?

[@magpiegirl3783]

Anyone new to impact who is osteoporotic in the spine should take it very easy. Start with stomping for 30 secs morning and night for 4 weeks. Then progress to heel drops. from heel drops you can start the pogo hops, then jumps as described here.

[@KineticImpact]

That’s one way to do it. Or like described in the video, hand assisted calf pulses. I prefer this because it feels more similar to the pogos and builds confidence. Risk is relatively low with these similar to what you have suggested. There are MANY roads to Rome but the only way the bones will respond physiologically to become stronger from physical stress. That’s the commonality and main principle here. The details matter less.

[@ferdinandbellavance5045]

Thank you ,very good information how to reverse osteoporosis

[@KineticImpact]

Thank you! I appreciate the kind words. Glad you liked it! More to come

[@patangel1652]

This was great thank you so much. I will definitely be trying these exercises and have shared.

[@KineticImpact]

That’s great! What else would you like to learn about?

[@sweethomealabama4161]

Thank you. Will definitely start these.

[@KineticImpact]

Let us know if you have any questions. Feel free to take it even slower than suggested. All versions are great. Nothing wrong with spending even 12 weeks at each progression. Consistency is the key. Slow cook it.

[@Blessedpb]

That was very helpful. Thanks for sharing and caring.

[@KineticImpact]

I’m glad it was helpful! Anything else you want to learn about? 😊

[@powerinbeing4912]

Much appreciation for sharing.

[@KineticImpact]

Of course. Glad you like it. What else would like to learn about?

[@marisacesarano9454]

Very helpful❤

[@KineticImpact]

Thank you! Glad you liked it. More to come!

[@johnpickles349]

Just what I needed. I’ve been diagnosed with mild hip arthritis prompted by my hip ‘giving way.’ I plan to remedy this situation with nutrition and your exercises. Thank you.

[@KineticImpact]

I’m glad you found it helpful. Let us know how it goes. Anything else you’d like to learn more about?

[@marlynmerin5916]

Thanks for sharing

[@KineticImpact]

You’re welcome. Let us know if there’s anything else you want to learn about.

[@nasrinahmadali]

Great information, lm 60 and l was just diagnosed osteopania . I go to OsteoStrong once a week. My question is: does vibration help with osteopenia as an alternative to treatment?

[@KineticImpact]

That is great you’re going to osteostrong! Also, great question. From my understanding, yes it does show positive results compared to controls (less activity). However I haven’t seen anything in comparison to something that is also well researched like resistance and jump training (that would be amazing though). Overall it seems like vibration at certain frequencies and prescriptions does have positive effects on bone density so that is great! Is this helpful?

[@lindac6147]

What about hopping ? There is strong evidence via research papers that it can build bone in post menopausal women . Maybe it can be the next stage . Also how many times a week to do these exercises . Concerned that injury may occur when done every day.

[@KineticImpact]

Pogo hopping is just that, hopping. Hopping is often defined as consecutive jumping. This spikes load that causes a big contraction of the muscle against the bone. It’s this contraction that we think drives the biggest signal for bone growth. And we know it is the first 40-60 reps that have the greatest return on investment so you can keep volume down there’s fore injury risk down. But that’s why I give many progression levels and I would actually tend to do them for longer than suggested on the video to ensure time for the body to adapt. But yes, daily at a profession level that is reasonable and not too taxing should be very safe. The window for bone to recover and respond to high loads is about every 6 hours so it could be done in very small doses twice a day even. Of course, it is always suggested to make sure a doctor is consulted prior as well. But those are great questions and one of the studies I reference jumping as well as heavy resistance and indeed see increased bone density in even osteoporotic patients!! Super cool!

[@nasrinahmadali]

Thank you for your valuable and useful information. I have a question: Is this exercise beneficial for osteoporosis or osteopenia in the spine and hips? If we continue with this exercise, will bone density increase in this area?

[@KineticImpact]

Yes. This is great for osteoporosis/osteopenia anywhere in the spine or lower body. The spine and hips are just the most common areas that are tested because they are the most common areas that are at risk for fractures as a result of falls. That being said this is great for those areas. If this is teamed with progressive increases in resistance training via lifting heavy weights, it has tremendous benefits. The study referenced in the video paired jumping/hopping with heavy resistance training 2-3x a week. After 12 weeks bone density increased. This is geared to allow people an options with little or no equipment.

[@MyEverydayGarden]

Thank you so much. Love your detailed instructions and positive attitude. Subscribed 👍❤️NZ

[@KineticImpact]

Thank you for the kind words. I am really glad you found it helpful. What else would you want to learn more about?

[@periel]

Awesome! So doable!

[@KineticImpact]

I am glad you like it. Let us know if you want to learn about anything else!

[@inekekamphuis8666]

I have osteo arthritis in my hip on top of osteoporosis. Isn’t this hopping bad for the hip, painful?

[@KineticImpact]

That’s a great questions. Hopping is not inherently bad for joints at all. However if you’re having pain, you may need to modify and stay on the pulses or easier levels for longer and find a maximal tolerable dose. Then just spend longer in each phase. With that being said, I always suggest speaking with physicians and therapists you trust and who have experience with exercise.

[@jancabe72]

This is great! I’m 64 and was just diagnosed with Osteopenia. I needed your encouraging words and simple instructions. One question, after 3rd 4 weeks, should I continue with 3rd week exercises indefinitely?

[@KineticImpact]

That’s great to hear! This is just a rough progression. I would even suggest spending more time with each progression. Consistency is the key so take it slow and slow cook it. All are helpful along with a diet of healthy whole carbs to feed the bone and protein (1.2 grams per kg of bodyweight) to feed the muscles to pull on those bones. Remember to keep in touch with your physician to make sure you monitor progress and are being managed by any medical help if needed.

[@jancabe72]

@@KineticImpact Thank you for this helpful information. I can’t even begin to explain what a blessing to find your channel. I have a follow up scan in 6 months and I want to see those numbers better & reversed! Ain’t nobody got time for fractures! Be blessed!

[@KineticImpact]

“Ain’t nobody got time for fractures” 😂 love this. Couldn’t agree more. It’s so amazing to see with smart training we can literally turn back the hands of time and become biologically younger. I also love that you’re managing with your physician. Love to see that!

[@Lulu-kt6gr]

Great information. Does this increase the bone density in all of the limbs? Also upper body?

[@KineticImpact]

That’s a great question. This does not have a large impact on upper body bone density. You’d have to use similar principles as apply them directly to those tissues (I.e. push up variations with speed and power and hard contractions). Typically the most important areas are the spine and hips/thigh as those are areas that are often injured due to low bone density. For example a fractured hip due to a fall. I hope this is helpful.

[@Lulu-kt6gr]

@@KineticImpact thank you!

[@thongkedhkt45]

Thank you. I have knee issues. I am not sure if i can do jumping exercise. Is there other exercise that does not need to jump. Thanks again.

[@KineticImpact]

Of course, we are happy to help! That’s a great question. First as always make sure you have been cleared to do exercise prior to trying these things out. After that, I would start on the easiest version and stay there for 12 weeks even. Use the hands on a counter to give support. Keep it really slow and steady to allow the body to adapt before moving on to the next version. This can be really light to, you can keep the landings as gentle as you see fit. Then slowly increase intensity with a little higher hop and sturdy landing (again with hand support so have support). Finally as you are building up, you can supplement with heavy resistance training like a squat to chair or deadlift (starting light but adding weight weekly over time). The muscle needs to be challenged enough to pull against the bone so should be close to failure once you are confident with the exercise. Does this make sense/help at all? Happy to answer more questions.

[@sharonmitchel1377]

Can people with both OP and osteoarthritis do these exercises?

[@KineticImpact]

Yes. Given you are cleared by your doc. But those with those conditions do not have any contraindications to perform these and can actually have benefits at a reasonable dose.

[@Dandee268]

Thank you. I don't want to take the drugs my Dr wanted me on at age 51

[@KineticImpact]

This may be helpful alongside medication. In my experience it is best when medicine is paired with lifestyle if it’s needed. I would get a second opinion if you’re concerned. Always good to hear multiple opinions and always best to be monitored and on the same page with a supportive physician. That way you always have someone in your corner. You got this!

[@claire778]

Are these exercises loading the hips or spine?

[@KineticImpact]

Both! The impact creates a big contraction of muscles around the hip which causes the bone to respond as long as there is adequate amounts of healthy carbs and calories for the bones and protein for the muscles. Same goes for the back as it is weight bearing.

[@mbamommy141]

What about for someone who also has osteoarthritis and jumping hurts the hips? Is a trampoline/rebounder a better option?

[@KineticImpact]

This is a really good question. I would just stay on the easiest version of this video as that has the least amount of hip movement. In my experience this is where resistance training, moving heavy weight slowly through ranges of motion (like squats, leg press, deadlifts, etc) can be very helpful. I just don’t put anything that needed equipment in the video to keep it simple. The trampoline or rebounder I think would be an option for a little bit but does not build the bone tissue. However it can help the skill of jumping/hopping and build resilience to hopping that can be eventually progressed into hopping without the trampoline if it’s tolerable. However if jumping just doesn’t become tolerable/trainable or even if you don’t like it, then the other best option is to lift weights and progressively get heavier and heavier. Also, make sure you are on the same page with your physician to make sure you are cleared for these things. You got this!

[@mbamommy141]

@@KineticImpact Thanks a bunch!!!

[@KineticImpact]

You’re very welcome! Let us know if you have any other questions or suggestions on topics to talk about. We are nerds, we love this stuff.

[@clarepitts8791]

Thank you. Very helpful. I have osteopenia. I also have a back problem. Are these exercises ok for me?

[@KineticImpact]

Make sure you have spoken with a physician and you have ruled out any concerning causes of the back pain and that you can do physical activity. Once you have done that, Yeah they should be safe, just start very slow and do what is comfortable for you. You may need to use hand assistance like a railing to start or just start really light. Then gradually expose your body to it. The body is meant to adapt and change to become resilient to the physical stressors we introduce it to. It just takes much longer than we’d like. Sometimes months or years.

[@kaiandm1320]

❤

[@KineticImpact]

🫶🏼🫶🏼

[@periel]

Would tap dancing or flamingo dancing help?

[@KineticImpact]

That’s a great question. Though I think those are great, they don’t reach the same level of intensity of muscle contractions. This routine would be a great warmup for those activities though!!

[@randall5306]

3 minutes and still yakking

[@KineticImpact]

…

[@FelyKotagbia]

to build strong bones you need vital collagen & trace minerals without these supplements seniors who suffer osteoporosis won't be able to exercise

[@KineticImpact]

Won’t be able to exercise? Just a healthy diet with enough whole sourced carbs and lean protein should be more than enough to suffice. Seniors who exercise are literally biologically younger - so limiting exposure to physical activity is negligence and harmful in my personal opinion. So kindly, I firmly disagree with this statement.

[@KineticImpact]

And to follow up, even in the presence of prestige nutrition bones will not just become strong without any signaling stress to tell the body to become stronger. That’s like saying all you need are amino acids to build muscle. That’s just flat out wrong. You have to stress the tissue, allow for adequate recovery time (differs per tissue) then do it again consistently long enough to elicit adaptation. You cannot cheat the work. Period.

[@FelyKotagbia]

@@KineticImpact How are seniors supposed to exercise when they are on wheelchairs with osteoporosis first they need to fix the bone within i have nothing against exercise but supplements come first

[@KineticImpact]

You have this backwards. They are called supplements for a reason. They supplement the food you eat first and foremost and they also supplement the lifestyles (including physical activity). You don’t get out of wheelchairs by taking supplements. Please show me the control trials that show this.

[@FelyKotagbia]

@@KineticImpact a lot of control trial just google it

[@randall5306]

Does he ever say anything or does he just yak for the whole video?

[@KineticImpact]

….