BEST EXERCISE FOR REVERSING OSTEOPOROSIS

Are you exercising to build strong bones? Many common exercises have little to no impact on bone growth. In this video I explain why exercise works for building bones, how to evaluate whether your routine is effective, and go over common exercises and whether or not they stack up based on the real research.

Osteoporosis and bone loss are common problems that affect over half of adults over 50. Vitamin D, calcium and exercise are all common recommendations, but still most people lose 15% of their bone mass every ten years.

Here's a link to further information on the movements referenced in this video:

Never start a new fitness regimen without consulting with your doctor.

Leave a comment below - thanks for watching!

This video content has been made available for informational and educational purposes only. No representation or warranties are being made with respect to the accuracy, applicability, fitness, or completeness of said content. This video is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never start a new fitness regimen without consulting with your doctor. Never disregard professional medical advice or delay in seeking it because of something you have read or seen online. This video does not create a doctor-patient relationship between Dr. David Clayton and you.

[NancyJSmith]

I reversed my dexa scan from osteoporosis in my spine score into the normal range with Pilates. I did it daily. My GP was amazed. I still have osteoporosis in my femur and am now concentrating on increasing muscle strength around my hips. I do weights and push-ups daily. I am thinking weights on my legs and doing leg lifts.

[consciousequus]

& that's why " cross fit" Really is good . ... as Much as you ( initially) might detest it ... they Really " max " you out ! ....@ 52, I dead lift 190 lbs, ( max out), jump box now 2.5 ft, jerk & glean max out @ 135 lbs, squat lift 140 lbs ( body weight: 148 lbs, 5'5" height, female) .. I thought I was ' strong ' going in; soon realized that it was " target strength " - not overall body strength. Crossfit - with a REALLY GOOD instructor!- made this difference in the everyday life of my body !

[juliapace]

My DEXA scan scores were -2.6 in my hips and spine. Three years later I had the second scan and my score stayed the same in my hips. But my spine had improved to -1.6. What did I do? I started doing squats and though I didn't do enough, at least my hips didn't deteriorate anymore. For my spine, I started wearing a fanny pack with 3 lbs in it. I wear it for 90 minutes a day when I do my walk. I'm now doing three times as many squats, will add weights and maybe I'll get a weight vest. Thank you for this very direct you tube. Very helpflu.

[trilbyarnold]

I am an 81 YO female. I have been an active hiker and backpacker carrying a 39 lb backpack. I am 5' tall and weigh 120 lbs. 18 months ago I broke my hip in a traumatic fall (not while hiking) I had just finished refurbishing my 4-acre property and house repairing long deferred damage. I was up and down a ladder multiple times a day, I was lifting 35 lb sump blocks, working on my feet 9 to 12 hrs a day, pushing, pulling, and lifting heavy items. I have had many hours of therapy that allowed me to return to my sport of hiking in the mountains. Then I slipped on ice and sprained my hip in 3 muscle groups and am again in physical therapy. It's been a couple of months and I am only now able to begin using light weights. My Dexa score 6 months after the initial hip fracture was -2.4, I now can do air squats, 40 /per twice a day sessions, as well as many other exercises and 2-mile walks along a river trail. Jumping and hopping or running is out of the question. I will soon begin some blood flow restriction exercises if my PC clears me. I found your information encouraging for those who can do high intensity exercise, but for those who can't, it might be a little discouraging.

[teelee]

Hi, I was diagnosed with hip arthritis 7 years ago. On the advice of the orthopaedic surgeon, I took up swimming to strengthen the muscles around the hips. My hip pain is under control, and there no need to have Total Hip Replacement. Late last year, I was shoked to find that I have osteoporosis (T-score -3.6). I have since taken up Powerlifing. Within 5 months of training, I have progressed to squatting and benching more than half my body weight and deadlifting one & half times my body weight. Not bad at all for someone in my mid-60. Thank you for the encouragement in your video, I am looking forward to an improvement of my bone density in a year's time.

[maryverginis]

I suffer all the above, im 80 years old, I will try most of your recommended excercises.

[starryluma]

Hi Dr. C! 😃👋Thank you so much for these great tips on how to improve our bones with specific exercises. Really appreciate that you provide this information in a short and concise manner. I watch a lot of videos and people lose me when they just go on and on and don’t get to the point quickly. Appreciate all you do! Thanks again!💕🤗

[gtp]

VERY helpful video. As a 62 year old male just diagnosed with
Osteporosis this information here about lifting and squats
I will certainly be doing now.

[ruthmonico]

Thanks doc from Colombia South America, very good advises! I am 61 years old and I don’t want anymore medications for my Osteoporosis….. ❤

[carolhartman]

Thk you. Clear n photos with great information. No sales pitch. Subscribe. Pills. Amazing. Can’t wait to start. I can do this!🏋️‍♂️

[nyhammer]

Hi Doctor, personally I use Hex Trap Bar for deadlifts. Great for loading lots of weight and avoiding back positions that may hurt you. Also important to train the back of the legs (like Good Mornings) to ensure muscle balance over the knee joint. 60 years old and reversing my knee pain.

[sharonmitchel]

Thank you so much for the tips. I am 73 and have both osteoarthritis in multiple joints plus Osteoporosis (last dexa -2.6). I recently started 2 water exercise (cardio/core and arthritis) classes and 2 classroom arthritis classes. I am on the treadmill and lift weights at least 2 times a week. I’m following the Melioguide active level strength training, mostly using 10 pound weights. I have 2 rest days each week. I seem to injure myself easily, currently de Quervain’s tenosynovitis in my wrist, plantar fasciitis, and swelling on the lower medial side of my knee. Sit to stands and squats aggravate my knee. I’m thinking about going back to physical therapy.

[donnab]

I have severe osteoporosis. -.4.1 And, I swim every day for pain relief (six compression fractures) and building muscles. Also, my bone density decreased with tymlos injections for two years. I also walk 20 minutes daily. But, my experience is that swimming is better than sitting on the sofa.

[donnalee]

This is great information -all new to me. I have some mild bone loss. I am older but like squats for some reason. I do squats with low to moderate weights but will now add to the weight. I will watch more of your videos! Thank you!

[richsandness]

@Dave Clayton MD -
Very helpful articulation & graciously 'suggested' advice & tips to help one 'begin flight', or 'take off'
at the airport of practical courses of action - figuratively speaking.
Thank you.
By God's grace, I am recently getting back into weight training, and I had 'gathered' or deducted that Squats & Dead lifts were of pivotal importance, but I have been working with longer reps & sets, but 'bone-wise' & otherwise, I can see now that it makes sense to also "challenge" muscles occassionaly with "Max weight" sets of 3 or 4 reps also, ... "into the mix". (Good reminder!)

And jumping & hopping aspects are new knowledge for me, I did not realize that previously. ... 👍

I am taking Boron as an added element as well, in addition to Magnesium Malate, Vitamin K2, Vitamin D, sunshine, & then Calcium from just foods. Hopefully the boron, in balance will be a boon to bones, also - as an adjunct / dietary supplement.

[cheeksmcgill]

I do have both Osteopenia and Osteoporosis. I walk all the time and light dance and it didn't help according to my last Dexa scan. I need to change it up. Thank you Dr. Clayton.

[annettesoss]

This makes a lot more sense to me. Heavier weights here I come and higher impact❤ thanks

[kaylahelgeson]

I was just diagnosed with Osteopenia and it was certainly a wake-up call. A friend pointed me to you and I'm excited to start getting strong. Thanks for the encouragement!

[faitht]

Thanks for the great video. I wish all doctors practiced medicine the same way you do. I have osteoporosis (early 60's) and my internist wants me to see a specialist whom I'm sure will want me to take Fosomax or something similar. I'm small boned and always been slender. I've also been under a lot of stress the past five years taking care of my mother who passed away last year. I know cortisol is also bad for your bones and overall health. My internist said I couldn't reverse this naturally. I know I can. Vitamin D3/K2 is vital for bone health (as well as the immune system), and also, boron, manganese and strontium. I'm confident that with doing weight bearing exercise as you advised, and making sure I'm taking a supplement with bone health ingredients, I can improve my dexa scan scores.

In addition to weight bearing exercises, what about exercise resistance bands? I use one around my legs and do leg lifts to increase the strength of the muscles around my hips.

[phoenixgirl]

I was a body builder lifting very heavy weights; also a runner competing and had an extremely healthy diet and I still developed extreme osteoporosis so go figure. I’m 67 now and still lift weights and run.