Improve bone density with 4 science-backed exercises
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- Опубликовано: 25 июл 2024
- Looking to maintain or improve your bone density? In this video, we'll share 4 science-backed exercises that are proven to increase bone density and keep your bones healthy.
These physiotherapy exercises are perfect for those 55+ looking to maintain strong bones. Add these exercises to your routine and watch your bone density improve! Don't wait until it's too late - start taking care of your bone health now.
You can sign up for an account and access totally free strength, cardio and balance workouts here: bemobile.physio/start-exercis...
Excellent, clear explanation - and demonstration - thank you!
Thanks for watching Sheila!
Great explanation and video guys, thanks very much.
It's our pleasure Allison. Thanks for the feedback!
I love all your exercises. I receive them in emails. I shared this segment with The Bone Challenge Facebook group and 2 other Osteoporosis groups that advocate natural alternatives for addressing osteoporosis and osteopenia, especially exercises and they loved it. Well done, guys. Your exercises are fun and very accessible. I'm never bored. I'm spreading the Be Mobile word!!
Thank you so much for sharing your message and feedback! We appreciate this very much. Keep up the hard work!
Very informative and love there style of teaching and training others. Very motivating and down to earth. Thankyou
Thank you for your kind words Deboragh, we appreciate it very much!
Really found this helpful, especially specific exercises. :)
Glad it was helpful Susan! Let us know if you have any questions.
You convinced me boys thanks again Jack and Ollie I will add those to your past regimes
Great to hear Rose! Keep up the hard work.
Thank you for a very informative and useful video demonstration. It is indeed very motivating, as I have Osteopenia and only 0.4 away on the score to Osteoporosis. I will certainly try theses to prevent the progression to osteoporosis. Have signed up for free sessions via email. Thank yoyu
Great to hear, thank you for your message!
Great video. Good information.
Glad it was helpful!
Thank you very much. Was very helpful and informative.
You're welcome Paulina :)
Thank you , good information. Could you please answer the Questions which people asked. For example how heavy should the weights be?
Hi Ursula - the weights should be challenging for you, ideally for around 5 or so repetitions. That said, we would expect good benefits as long as the exercise is challenging (2-3 reps left in the tank) by about 15 repetitions.
Be Mobile Physiotherapy thank you
Excellent information, however how can i accomplish this with a torn rotator cuff. 19month wait for operation if ever!
Hey Gloria! I expect you're having trouble mostly with the overhead press. We have a video about modifying it if you have shoulder pain: ruclips.net/video/oln_G49Wsos/видео.html
The other exercises should be manageable if you start low and go slow :)
Is there a way to adapt these for those with pelvic floor prolapse concerns? If not, can you create a video that shows how to strengthen bones while not stressing the pelvic floor. There is a huge need for this type of guidance for a large percentage of women. Addressing this would be greatly appreciated.
We have a great video for strengthening the pelvic floor; have a watch here - ruclips.net/video/8202Wy4Weig/видео.html
Regards other exercise and it's effect on the pelvic floor is an area where the scientific evidence is still developing and is not very conclusive. I recommend having a read of this article we wrote which gives a summary of our general thoughts - www.bemobilephysio.com.au/blog/pelvic-floor-health-and-exercise
Great information guys. Wondering if impact loading like jumping is ok for arthritic knees? Cheers
Good question. If you have knee pain, you may be sensitive to the jumping. In which case, we would try starting with very shallow jumps for a few repetitions. If you have given that a go for a couple of weeks and it remains intolerable. Just start with the resistance training and leave out the jumps - you will still get good benefit for your bone density.
Thanks so much..I’ll give that a go. Love all your videos 👌
Hi guys, fantastic advice again. One question, I have knee replacements and was told not to jump or run. Is that advice still current? If so, what do I do instead of the jumps?
I was going to ask the same question as I also have knee replacements and was given the same advice.
I too have had a full knee reconstruction and would like to know whether these exercises
are suitable. Thanks for all the work you produce to help us oldies who still want to be fit and active.
Thanks for the question Kerry. This advice is not appropriate, and we recommend that you gradually progress your exercises in a way to better build your tolerance to running and jumping.
Use your symptoms as a guide - tolerable symptoms (during and/or after exercise) and you can persist, beyond tolerable and you likely need to back off.
Great information! How many repetitions and sets of each?
We recommend that you keep each set within 5-8 repetitions, and if you find that you can do more, increase your intensity!
Fractured proximal humerus two and a half years ago conservative management- would love to know how to improve strength with my left arm. Do you consult? I live in Perth Australia.
Hey Michele
Thanks for the comment. Just in case you had missed the shoulder exercise on email here they are again :)
ruclips.net/video/nxEVht6Mt-Y/видео.html
What size weights and kettlebell do you use? Please! xxx
Hi Sallyann - the weight you use will depend on your strength level. We recommend using an adjustable weight so you can gradually increase as you get stronger. As for where to start, choose a weight you can handle for 8-15 repetitions with 2-3 reps left in the tank.
What would be the best choice for a small home gym for increasing muscle/bone strenth? Functional Trainer or Multi Weight gym? This is in addition to cardio and kettlebells.
We are big fans of adjustable weights (dumbbells, kettlebells), so that you can increase/decrease the weight depending on exercise, as well as with your progress over time.
I wonder if study was done by The Bone Clinic in Australia.
You can find the relevant topics and references in this article here: www.bemobilephysio.com.au/blog/osteoporosis
How often should i do these per week and how many reps/sets?
These exercises can be done every other day! Regards reps/sets, this will vary depending on your current fitness level, and so we encourage you to challenge yourself with enough repetitions for 2-3 sets per exercise.
At 85 years my husbands legs are very weak ,had polio in youth,unsteady on legs so what can he do to strengthen his legs.
We recommend large compound movements involving multiple joints and muscle groups, such as the squat, sit to stand and deadlift. Start at a lower intensity and focus on consistency, then gradually progress!
Hi Guys. I signed up for the free 8 sessions by email and got the notification that the email has been sent to me. I am sorry to say that i have not yet received the email, even after refreshing the page. Please will yo be kind enough to ensure that i get it. Thank you
Hi Christina, please send us an email at info@bemobilephysio.com.au and we will sort this out for you!