Osteoporosis Leg & Back WEIGHT BEARING Workout! (10 MINs)

If you have osteoporosis one of the best things that you can do to help bone strength is exercise. This exercise routine is a 10 minute osteoporosis workout for your knee, hips and back that is going to help keep your bones nice and strong!
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#osteoporosis #osteoporosisprevention #osteoarthritis
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Disclaimer:
• These videos are for general education only and are not a substitute for seeing a qualified healthcare professional
• These videos do not take in to account individual or personal circumstances
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[@magpiegirl3783]

Exercise is an absolute necessity for anyone with osteoporosis - but it needs to be the right type of exercise if improving bone density is the aim. This is a great workout for people just diagnosed with osteoporosis, especially if they are unconditioned, unfit or just starting back into exercise. What I would like is for trainers to clarify the benefits of particular exercise when they say "for osteoporosis". People assume that the exercise will directly benefit the bone. This is not the case and study after study has shown that not all weight-bearing exercises are equal when it comes to improving bone density - or put another way, just because an exercise/movement is weight bearing does not mean it can improve bone density. They might improve cardio and muscle, but you need to take it a step further if you want the exercise to actually stimulate bone. Walking, jogging and even running have not shown any benefit to improving bone density. Bone needs progressive loading, so that's why I say these exercises are a good start especially as people with osteo must take precautions against stressing the bone to fracture or falling, so advice on holding on to a chair or wall is very good advice. People with osteo have to strengthen muscle - absolutely. They then have to undertake exercise that will actually stress sufficiently without causing injury and continue in progression. The bone "gets used to" repetitive exercise such as walking, so no additional benefit is gained. Weights, resistance bands and impact have been shown in numerous studies to directly affect bone density. For example, the lateral move you showed would have only impacted bone density if the person were doing this with a resistance band. The calf raise in itself is a really important exercise to develop the calf muscle, but if it was then turned into a heel drop (dropping your heels to the ground with some force) that becomes an impact exercise that has been shown to affect bone. People watching these videos believe they are strengthening bone but they are not. They can certainly improve general health, fitness and muscle strength, which are all necessary for people with osteo, but they do not do anything to improve bone density. Having said that, sitting on a couch doing nothing is a terrible thing for the body, and starting out walking, small jogs, etc is far better for health.

[@leeanneburchell7053]

Really well said and great advice 🤗

[@BBurns-vg9om]

Brilliant. They have found that weights and all what you were showing,Does!! Improve bone density. In America they have been doing trials in people with Osteoporosis on heavy weights,that their bone density and strength has improved a great deal. They have been doing the exercises twice a week. Great video.

[@GenuinePhysio]

Hope you find the workout helpful 🙂

[@user-to8yd7ko9p]

Un grand merci ❤

[@sharonmitchel1377]

That lateral step up looks good. Thanks! I do most of the rest of these.

[@SumGirls]

Love this! Thank you for looking out for us with Osteo! I’m going to try some of these moves on my power plate!

[@helenzebel2277]

I am 66 and just diagnosed with osteoporosis. I am out of shape but these exercises are all doable for me. Your demonstrations allow me to stay at home and not have to worry about getting myself to a gym. Thank you! H.

[@GenuinePhysio]

Absolute pleasure. Glad you find them manageable, that's the hope! Got quite a bit on at the moment but hoping to bring some more osteoporosis workouts out in the new year 🙂

[@sharonmitchel1377]

@@GenuinePhysio have you considered doing workout videos that would help both osteoarthritis and osteoporosis!? I have both conditions and find what works for one might be bad for the other.

[@GenuinePhysio]

@@sharonmitchel1377 the a look at my channel. There's more osteoarthritis workouts on there than osteoporosis 🙂

[@LancashirelassCan.]

Excellent, concise, clear and doable! Kudos from Canada. Sub'd.Thank you.

[@GenuinePhysio]

🙏🙏 Thank you very much. Hope it helps you. More to come in 2024 😀

[@janewarren2759]

Brilliant. Thank you.

[@GenuinePhysio]

Pleasure, hope it helped!

[@georgeboykow4884]

Great!! Added to my workout list!

[@GenuinePhysio]

I'm glad you found it helpful 🙂

[@lynnwilliams5432]

I download and also did some IT band programs….

[@gilljackson9971]

Really happy I found this video. 10 mins is good and I will progress when I feel I can press repeat. Thankyou

[@GenuinePhysio]

Absolute pleasure. Glad you find it helpful. Planning to bring a few more out early next year 👍

[@candierichard8931]

i really liked this workout. Do you have other video workouts for osteo?

[@GenuinePhysio]

So glad to hear you've found it helpful. Yes, quite a few. Check out the KZbin Channel. There's also a lot of education on their too 😁

[@annaargyriou861]

Easy and helpful for osteoporosis! Thanks

[@GenuinePhysio]

@@annaargyriou861 glad you found it helpful 😁

[@cindypatrick785]

Question. I have a bow flex machine in my exercise area .would this be beneficial to strengthen my back and hips.? 7:53

[@GenuinePhysio]

Honestly, I'm not 100% sure what that is

[@cindypatrick785]

Question.if I have a day where my lower back is really sore after starting a program of exercises to strengthen my bones is it good to rest the back that day or just do a few exercises that day? Is it better to do the program with a break between days 2-3 days a week? 4:05

[@GenuinePhysio]

If you're strengthen an area, yes I'd advise a day of strengthen in between. In the same way you wouldn't do a 'leg day' in the gym every day. If you're working hard enough you should feel a bit achy the next day. That doesn't mean you don't have to do any exercise the next day however, some stretches, yoga, walking, cardio would all be fine as this involves far less load and will still allow your muscles to recover whilst keeping fit and active. I would make sure things aren't too sore after your strengthen exercise and we're aiming for muscle soreness rather than a significant increase in genuine pain or symptoms. Hope that helps.

[@cindypatrick785]

@@GenuinePhysio yes that gives me an idea of how to proceed with my exercise program. I like the clear way you demonstrated the specific exercises on this video. I have to adjust some due to arthritis in my knees but I think it is all doable. Thank you

[@pinkiepinkster8395]

Im 70 and I can't do any of those!

[@GenuinePhysio]

There are a number of other exercise videos on the channel that are easier including a chair based workout 🙂

[@lynnwilliams5432]

My calves beat his

[@GenuinePhysio]

I'll get round to bring out a harder one! 👍💪

[@lynnwilliams5432]

81 almost 82 years can do and do them…