5 exercises to build stronger bones with osteoporosis

Certain exercises might not be building stronger bones like you thought....🦴

Research has shown you need two things in order to be effective at increasing bone density with osteoporosis. The 5 exercises in this video incorporate these strategies to maximize the benefit and help you to live an active life while preventing fractures. According to the research, exercises for osteoporosis can be one of the most powerful tools in improving bone density and preventing fractures.

Join Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows you the best osteoporosis exercises. The key is make sure the movements make you feel good, that you are consistent and aim for 2-3 times per week. In order for exercises for osteoporosis to be effective, you have to make sure you are challenging your body enough and in the right ways.

It's important that these exercises help you to exceed forces that your body is used to during daily activities. With both high intensity and high impact exercises, your bones can strengthen in the best ways, especially in the hip and the spine.

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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[superfit]

I play basketball: jump, and shoot baskets daily for an hour, also drive to the bucket ... this helped me achieve actual change in one year. .... .7 in the hip and.5 in the spine... I also lift heavy weights with trainer compound movements(low reps), HRT, and on high protein diet. You must exercise daily 2 hours for this... and you make bone health your #1 priority. I am now out of osteoporosis, in osteopenia and heading toward 0. one measurement of hip was positive .1.... I am 62 years old...and I had a THR 10 years ago...

[emjayvee]

Heel drops, stomp squats, side shuffle, wall push ups, side stomps + overhead press (1 arm)
Thank you!

[bozenawojno]

You Are amazing. Beautiful explanation for each exercise. You are absolutely great.
Be blessed and stay motivated because you’re doing great things for aging people.
I am 75 years young and I am staying healthy because people like you 💪💓❣🙏🤗💝

[juliaryan]

Impressed how many new moves you keep creating! I was a little nervous when you called these out as high impact and high intensity as those definitions feel out of my range right now. BUT! Wow, you came up with moves that are absolutely doable. I'm an Adventure member but still love coming here to see what else you've posted and what I can add to my day. You're a gem!

[cathythornton]

This is my first time seeing one of your videos, and it came up in the suggestions I suppose because I’m looking for osteoporosis friendly workouts. I just had to tell you that you gave the very best instruction on a wall push up ever. I’ve always wondered if I was standing too close or too far. How easy it was when you said arms length and then half a step….Thank You! I’m definite going to follow you for more osteoporosis workouts!

[deborahransom]

You are unbelievable because of you. I'm walking without pain in my groin and walking without a limp. Thank God for you

[j.s.]

I’ve been following and doing your workout videos for a year, so these moves were familiar, but I love that you broke them down and gave specific reasons on why each are important for those of us with osteoporosis. Thank you for another super helpful video! You’re the best!

[julieoelker]

Thanks for this Alyssa. I'm 61 and was first diagnosed with osteoporosis after a spinal fracture when I was only 50. In just the last few months, I have been doing step aerobics, but nothing as specific as this. I have a bone density scan next month. Wish me luck.

[terris]

Great video. I have osteopenia and was recently told by my doctor that it close to be considered osteoporosis. I am definitely going to start your exercises in hopes to keep the osteoporosis at bay. Thank you.

[rani]

watching your videos helped me physically become pain free thank you alot

[spartacusjonesmusic]

Exercise 5: There is a very similar combat drill we do all the time, using opposite sides. EG: Step right and punch left/ Step left and punch right. Simulates slipping away from the attack and simultaneously executing a counter-attack. Just FYI. ;)

[pamelabuttke]

Newly diagnosed with osteoporosis! These moves are doable and attainable!! I’m having another bone scan soon! I’m anxious to see after adding these moves to my light jogging helps!!

[dr.jenniferdugan]

I was concerned when you said high intensity and high impact but thank goodness I didn't continue searching. I watched your video. and your 5 exercises were all doable! You are awesome. Thank you.

[jennyfulcher]

Thanks so much for these bone-strengthening exercises! I emailed my PT your video and she was impressed. Jenny

[caroljones]

Great exercises! I really appreciate the selection of options. I have RA and osteo, along with having had some joint replacements. I can't do the high impact/intensity anymore that I was doing in my younger years. I believe I can do most, if not all, the different exercises shared in your video. Thank you!!

[Ann-nnz]

This is just what I've been looking for. Thank you so much!

[WendyGibson-vi]

Thank you Alyssa. I will start incorporating the stomping into my day. I was diagnosed with osteoporosis last January. I started exercising again. Thank you for taking the time to do these videos.

[luannefleming]

Thank you! I was just diagnosed with osteoporosis in my spine!

[deborahshields]

Thank you so much for this excellent summary of very simple things I can sprinkle throughout my day in addition to my regular strength training heavy with dumbbells. I really appreciate this! And I can do them even with a very mangled arthritic knee caused by car accident injuries. I am thrilled beyond measure about that!

[purplechris]

Really like your videos! I've done 6 weeks of PT for a total knee replacement. Feeling great! They gave me exercises to do at home. Plan on doing more. And yours will be helpful, thanks!!