Two Extremely Effective Bone-Building Exercises to Reverse Osteoporosis (Heel Drops & March Walking)

[@gloryb-tv]

💕 If you liked this video, here are other videos you might enjoy: Jumping Exercise to Reverse Osteoporosis kzbin.info/www/bejne/qpKln4mHeLqnpJo Stomping Exercise to Reverse Osteoporosis kzbin.info/www/bejne/bGezdZhtfLZ7rdE More Exercise to Build Strong Bones kzbin.info/www/bejne/g5yxnpaOZpdnmrc Does Using a Rebounder Help to Build Bone? kzbin.info/www/bejne/i32VgImQgdKKm9E

[@micaa3582]

I do heel drops and cardio walk with a weighted vest as well as some dumbbell workouts. They have helped me to improve my bone density.

[@DayleGoad]

I'm curious how you know. Do you have proof with before and after density scans?

[@sharondunfee7841]

My dexa numbers in my lower spine are awful -3.8. I do not want to take injections for osteoporosis. I have heard too many horror stories about them. I recently bought a wave vibration plate. Hopefully, following your videos and using the plate will improve my numbers. Thank you.

[@susanjohnston4066]

Which plate did you get? Thanks so much.

[@karenkukurin5078]

So happy I found you. I just got my dexa scan back and I have just a bit of osteopenia. Not bad for someone turning 70. I was lifting weights w a trainer for a year, but injured myself. Got an MRI and I have stenosis & some bulging discs. 😒 I’m not in pain. Don’t want to go back to the gym, do you have a complete exercise course that I can do to continue to strengthen my bones? I suppose there is nothing I can do to reverse the stenosis except surgery. If we can rebuild bones why can’t we reverse degenerative discs? Lastly, I’m seeing tap dancing classes being advertised that come w a board and taps. I’m wondering if that would be good for bone building?

[@audreycaruso8111]

Glad I found your channel. I'm newly diagnosed with osteoporosis and this has given me some hope. Thank you!

[@gloryb-tv]

Good! You have a lot to hope for!

[@Hippy2021]

Try swimming if you can. I feel so much better with swimming. See results right the first day. Sleep so good and wake up without pain

[@hmmm..2733]

⁠@@Hippy2021I love it too! Except swimming is not weight bearing, zero impact on joints and bones. My understanding is it is not helpful for osteoporosis.

[@Ground444]

This is true. Weights are the way forward to improving bone health and jumping as shown in this video.

[@karlaharvey2623]

The “ jarring” is for sure a NoNo for those of us that have had multiple major spinal surgeries. We have to be ever so gentle, graceful, not harsh movements. Hard for myself as I was a jogger, weight lifting, working out in depth in gym and roller blading as well as aerobics. It’s been hard to retrain my brain in being graceful in my stretches as well as exercising.

[@zebeart8808]

Hope things get better for you.

[@hmmm..2733]

Have you tried tai chi? Awesome for balance and control, all while standing up.

[@karlaharvey2623]

@@hmmm..2733 no I haven’t, there is a Tai Chi class near me. I will for sure go talk to them. Thank you 🙏

[@saritakotze5638]

Yes, this is not good for spinal injuries and bad knees......... It's sad, you so want to do the exercises, but you can't......... sometimes I get frustrated but then I am so grateful I can still walk en do daily things although there is limitations, I can help myself ..........Thank you Lord

[@karlaharvey2623]

@@saritakotze5638 amen. I thank God everyday for giving the use of my left leg and bladder back. And that I can do for myself and walk walk walk.

[@pamelaschweizer1832]

I take anti-estrogen medication that causes osteoporosis. I'm always looking for anything that can help. Thank you for your videos

[@Hippy2021]

I do 50 easily. I think straight both arms against the wall to shoulders level while keeping body straight make easier than the chair to keep the back straight. I do this exercise everytime I take my flight. During the long international flight (more than 10 hours) I don't sit longer than 2 hours. I stand up often and do the exercise. I saw some people do the same at airport waiting for flight and during the flight. It's excellent and require no space. Can even squat in plane.

[@rhondaweaver4486]

Just found you. This is great. Most vids are not geared for women our age. Thank you so much for addressing our needs.

[@gloryb-tv]

Welcome! I'm so glad you found the channel and hope you enjoy it!

[@safieht5299]

You do not look 63,you look great, i have so much pain in my thoracic and my spine.

[@cristinaionescu1882]

Great! There is a recommendation of PT Margaret Martin for barefoot shoes wearing in reversing the osteoporosis.

[@r.g6170]

3:30 to watch the excersize 1. 6:30 for excersize 2.

[@elenavillalobos9862]

Hi. I just find out that I have osteoporosis. I don’t want to take the medication. Beside the bone grow supplement, what other vitamins do you take?

[@gloryb-tv]

I've discussed in several videos, which are on this playlist: bit.ly/3Ktw2P0

[@anaem956]

Seated feet pumps + heel drops ( calf raises ) + chair squats ❤❤

[@mmauerer1]

thanks for those exercises Glory will try them!

[@sharonwalters6135]

O k we get it. 50

[@paulineyu4472]

Love your channel. Can I do all the exercises (jumping, stomping, marching) in one day and everyday? Thank you.

[@gloryb-tv]

Sure. If everything else I discussed about "only do jumping if..." relates to you, you can do all of them in one day.

[@anaem956]

TY Glory ! Love your osteo videos ! Very helpful … I do forward and side hops , because I have bad knees and bad feets ( plantar fasciitis and metatarsal problems ) so hops work better for me …. Can’t jump due to artrosis . Grateful if you could , for a video about artrosis . Your tips and information are outstanding , thx ❤

[@gloryb-tv]

Do you mean arthrosis? If so, that is osteoarthritis.

[@anaem956]

@@gloryb-tv excuse me Glory , I’m Spanish and sometimes I misspell , yes I meant arthrosis, do you think you could do a video that could help this condition in addition to osteoporosis ? Thx ❤️💐

[@gloryb-tv]

@@anaem956 I don't have personal experience with osteoarthritis and would have to get someone else who can speak to it.

[@edelpaeplow1536]

I thank God 🙏🏾❤️! And I thank you Ms. GloryB for your video/s. I was diagnosed to have osteoporosis year 2016 (57y.o. then). I received every 3 mos. an injection for (I think)3 years. I am also taking since then Vitamin D(Dekristol 20000 I.E.). My bone density test showed very very little improvement. And the last bdt (last year) showed no improvement 😔. I hope and pray these exercises and proper foods will show big changes next year...🙏🏾

[@gloryb-tv]

Please talk with your dentist about what the injections might have done to your jawbone. And please get your blood tested regularly for vitamin D. 20,000 IUs at a time is a lot of D to be taking at once.

[@Judithestears]

@@gloryb-tv. My dentist retired just as I was due to have my cleaning and a new dentist took over, and said that I needed $8200 worth of work! Keeping in mind that I have been seeing this dentist for well over 20 years! We figured he just needed to pay his mortgage. So I changed dentist and got a new one who did the work that I allegedly needed for about $7000 And he knew about the effects of pro Leah, and worked with me. Then he retired and the new one I asked how my jaw bones are and he said your bones are fine and blew me off. The guy that retired knew about Prolia, which is what I’m taking and I had no idea it would cause the effects with the jaw, with the jaw bone that you’re talking about. They don’t give you any information when you get the shot just that you need the shot and it’s $9500 when you get it and that’s two times a year. I’m a little frustrated with dentists and doctors both. I will not be going back to this young dentist=he just blew me off when I ask about the the bone issues in my mouth-my jaw and I’m pretty frustrated about the whole mess. I’m especially frustrated that my original doctor did not know I had a problem I see him at least twice a year and he said all I needed I want my calcium is low and all I needed was to chew chew 2 tums! I had hurt myself lifting a panel of the refrigerator, and when I got to the doctor after the plums conversation, I had fractured three vertebrae. Within the next four months I fractured six more for a total of nine fractures. I’m doing everything I can think of to take care of myself. I’m 73 with scoliosis pretty severe. I’m using a microphone on this so please pardon the errors.

[@anamohd7916]

At age 50s have to keep moving everyday by walking,indoor cycling and squats. I had stroke before 2012 and recovered after change life style and being a vegetarian. Thanks god I’m ok at 56 (2023). I can’t do this exercise due the spinal also but thanks for the information. I agreed with you need to keep moving. 👍

[@ghazalaahmed8547]

how long do you do the march walk for daily

[@gloryb-tv]

It can be done in 10 to 15 minute "groups" of time, 2 or 3 times a day.

[@saranyag4386]

See this word reverse giving me peace to my heart im 36 yr women with oestopenia from india everyone said cannot reverse this here but i felf very stress ful bcz i having only single girl child a n d also now i got l4 l5 and l5 s1 bulge and annulat tear very much hurt n stress i need to live for my girl child atleast i will my problems reverse and also Endometeiosyst and adenomiosis in left ovary and uterus inner part ful of pain. Painful life living only bcz of my daughter .

[@barbaranorman2510]

Just been diagnosed with osteoporosis in my spine -2.5 - will the heel drops & stomping in this video help?

[@siradominguez4656]

Will this exercises help with spine osteoporosis too? Thanks a lot for your videos.

[@gloryb-tv]

No

[@DK-oh7zs]

Oh, then what is a good exercise for spine osteoporosis ?

[@saranyag4386]

Ersed naturally by this

[@nancythomas-wardm.b.a2993]

woooo,100 to many to start gently...i was cripelled for 3-4 or more days!! careful.... xx i started nowegian walking which has been absolutely wonderfun:)

[@BarbaraPowers-b4p]

Re gym shoes, Glory says to buy running shoes. NO. Only to run in. My background in orthopedic shoes reveals that Running Shoes don't give support on the inner or outer sides. This is dangerous for Pickle Ball and Tennis Players .You can find "Tennis Shoes" with impact cushioning at a specialty store where people buy orthopedic shoes such as Foot Solutions. Make sure your sales person has a certification of "Pedorthic". Then you know you're getting correct info and shoes.

[@gloryb-tv]

OMG. I'm not talking in this video about playing pickle ball or playing tennis. How did you even go there? I'm talking about walking and stomping and march walking. Many people who only walk think that "walking shoes" are best for them in terms of being best for cushioning their feet while they walk. But that is incorrect. They will do better purchasing running shoes for walking.

[@patriciaboatman8423]

Would that hazard drop not compress thin vertebra after osteoporosis diagnoses?

[@barb3913]

Did you journal your experience? How much did your T score change over what period of time. Thank you so much. You make me feel better knowing that it is possible to improve.

[@gloryb-tv]

My journal is my videos. All OP videos are on this playlist - bit.ly/3Ktw2P0

[@barb3913]

@@gloryb-tv Thank you!

[@Debbiedo28]

Some of your other amazing videos you talked about waiting 30 secs inbetween jumps for the brain to get the signal. Although this isn’t jumping how does this not apply here?

[@gloryb-tv]

To find out, you'll need to read the study about jumping that I linked in the jumping video's description box.

[@reginamay2767]

Great things to know, I do walk nearby outside of my apartment for about 30 mins but not march walk out side people might think Iam crazy if I walked that way LOL. so I just walk casually along.

[@ls-l1518]

Don't care about other people. Take care of yourself. They will just think you are excerizeing anyway.

[@Savannah-ed4rv]

I'm just about your age I think, 62 I always knew I was at risk for osteoporosis because my grandmother my mother have had it. I did everything I could as a young person to prevent the spot now I look about 30 years older than you do because I'm bent over like a 90 year old woman. I've tried every supplement there is and I cannot tolerate them for various reasons. I also cannot tolerate foods that should help me. So I plan to try these exercises along with some that I saw on other channels and but honestly I'm tired so much that it's hard to think about doing so much of this! But thank you for making them easier to understand than explaining so well.

[@gloryb-tv]

Diet and overall health also has a lot to do with it, including gut absorption. If your situation continues to be 'not good' and, perhaps, complicated (you may have many things going on in your body that are working against you, so making one change isn't enough), I suggest consulting with Dr. Shostek. You can fill out her contact form on her website and she'll set up a free 15-minute consultation call with you. Here is the link: www.mynaturalhealthcenter.com/contact-us.html

[@elainecowell2819]

jumping on a rebounder is an excellent workout

[@gloryb-tv]

A rebounder is a good workout aerobically and for your lymph system. However, it doesn't build bone. kzbin.info/www/bejne/i32VgImQgdKKm9E

[@JoanneVogler-x3p]

Is there another way to do the heel drop without starting on your toes? I have metatarsalgia.

[@gloryb-tv]

Not really. Please see my other exercise videos. You can also do stomping and march-walking.

[@InquiringMindsKnow]

actually - I believe so. I just found this video and went outside on the blacktop driveway which is on a slant. I faced uphill, with my heals on the downhill side. I have a dislocated big toe and needed to find a way that I did not involve my big toe as much as possible. I was able to hold onto the fence gate just above me and do this and come down hard with a jarring feeling on my heals. I do believe this works.

[@vickielovesrandy]

I thought you mentioned in another video that it’s important to wait 30 seconds between each heal bump

[@gloryb-tv]

Jumps

[@vickielovesrandy]

Yes, between jumps. I don’t know why it says bumps. But the 30 second thing, so are you saying it’s only if you’re jumping that you wait 30 seconds, not for the easier type?

[@gloryb-tv]

@@vickielovesrandy RE the 30 seconds between jumps, if you recall the video, I was following a study done several years ago where they got great results AND they had subjects wait 30 seconds between jumps. I linked that study in that video's DB in case you want to read it. I wasn't able to locate the researchers to ask them "why". Nevertheless, I don't feel like standing in one place and jumping 20 times over and over without time in between jumps, and 30 seconds is a good amount of time to pause or to do something else. For the stomping, I don't care as much about waiting 30 seconds. The main thing is, I don't over-think it.

[@user-tq3zd7vi6h]

Thank you! Is this everyday?

[@gloryb-tv]

You can do them every day. The important thing is to develop your own way to fit in the right exercises - into your own daily routine - so that you remember to do them and it's part of your regular schedule.

[@user-tq3zd7vi6h]

@@gloryb-tv thank you!

[@kikit9072]

Do you do these daily? Thanks in advance!

[@gloryb-tv]

I do the jumping more than these. But many women can't do the jumping.

[@kikit9072]

@@gloryb-tv I can't jump so these would be good for me. I'll do them every day. Thank you!

[@reginamay2767]

I do heeel drops to because it helps my feet to be stronger, you sound a lot like me I have flat feet and my feet are little wide at the toe area and I have long toes to LOL plus I wear a 9 shoe my feet are long. is yours long toe glory like mine LOL.

[@gloryb-tv]

No, but the bunion surgeries I had add another complication to the insides of my feet!

[@reginamay2767]

@@gloryb-tv 😵

[@gailkuehnemund4367]

How long do you stomp each day?

[@gloryb-tv]

This video where your comment is posted is about heel drops and march walking. Starting at 2:43, I spoke about the number of suggested heel drops being 50. March walking is just recommended to do when you think about it. The stomping video is at this link: kzbin.info/www/bejne/bGezdZhtfLZ7rdE The exercise to do it with me starts at 6:00 and I discussed options for how many stomps at a time.

[@lynnaampe2615]

Would you please send me your diet plan?

[@gloryb-tv]

I talked about it in this video - kzbin.info/www/bejne/lWPPnWafgLKbj6M

[@lynnaampe2615]

Do you feel the vibration machine is good for osteoporosis

[@gloryb-tv]

Yes - and it depends on the type of vibration plate. Dr. Shostek talked about it in this video - kzbin.info/www/bejne/g5yxnpaOZpdnmrc starting at 5:45. In that video's Description Box we listed a vibration plate that meets the requirements she talked about.

[@Savannah-ed4rv]

I was on one at Osteo Strong and it caused a lot of pain in my legs. I have a nerve pain syndrome in my legs.

[@joolz5747]

Can you do this if you have a bad knee and what’s the point if you have hip replacements? What are some upper body things I can do but I can’t bend my wrist, so what could I do for my upper body please

[@minhhop3208]

How could you co e up with these excercises , while you are not a doctor yourself ! How could you explain ?

[@gloryb-tv]

How could I co e up? Not sure what that means. And please stop trusting doctors.

[@theresa94010]

Doctors only treatments are drugs, they have no knowledge or insight into anything else. Take your pills if you prefer.

[@lindaamcbride71]

When you do the calf stretch, be sure to turn your back foot toward the big toe (at angle to your heel) or you can hurt yourself. Also, to stretch the two areas of your calf, it's recommended to use a walk to lean on, arms at shoulder height, stomach and butt muscles are tight. Then you bend your knee slightly and stretch for 30 seconds. Next you keep your knee straight and feel a pull in the calf. Hold for 30 seconds. This is how much p.t. taught me. There's also another series that accomplishes the same thing having to do with stepping up in a certain manner. I hope this is helpful. I'm 74 now, so I like the p.t. info so I don't accidentally cause an injury.😅

[@lindaamcbride71]

I forgot to say one leg is forward and the other is back about 18-24" with that back foot at a slight angle.