I've been weight training consistently since 2018 at 68 years of age with qualified instructors. When I first started out I could barely lift a 45 lb. bar. I go to the gym at least there times a week. Now I am 74 years old and weigh 130 lb. I can now deadlift 180 lb. push/pull a 225 lb. sled on astro turf 40 yards. and farmer carry 150 lb. kettle bells. I also focus core strength training and ankle mobility and stability. I love doing squats and lunges. The key is to start out slow, use proper form 100% of the time, and keep going.
That's incredible! You've achieved so much through consistent effort and dedication. Your commitment to weight training, mobility, and core strength is truly inspiring. It’s a perfect example of how progressive training with the right form can lead to impressive results. Thanks for sharing your journey-it's motivating for others to see what’s possible with the right mindset and approach! Keep up the amazing work!
Did you have osteoporosis or fractures when you started? I weight trained intermittently throughout my life, then started getting injured...injury-recover-reinjure-recover seemed to be my game for 2-3 years until I finally got a DEXA, discovered I had really severe osteoporosis. It took a little longer to discover fractures. I have managed to get stronger than I was at my diagnosis, but I still get injured way too easily. At least it's not usually while I'm lifting weights (I did fracture L1 while holding 2# weights--gah!) More like...pulling out a raspberry bush that didn't release like it was supposed to, or getting in a car accident and then getting back into it too soon. So...I'm struggling to get past where I am. But I also am not giving up! (Almost 64. Maybe I'll be like you at 72?)
I been doing yoga for 15 years along with weight training Pilates Catriking etc I reversed my osteopenia with adding more weight training ! I’m 73 sorry not changing my routine ! ! I’m very flexible and strong ! PS i been exercising day I was 27 thank GOD!
That's incredible! It’s inspiring to hear how consistent yoga, weight training, Pilates, and other exercises have helped you reverse your osteopenia. Your dedication and strength are impressive, and it's amazing that you’ve been maintaining such a strong, flexible routine for so long. It sounds like you've found what works for you, and that’s awesome. Keep up the great work-your story is a true example of the power of exercise and resilience! 💪🌟
Years ago, I heard about a study by Sinaki and Mikkelsen, 1984. Look it up for yourself. The results showed significant numbers of vertebral fractures in women with osteoporosis who did spinal flexion exercises vs extension exercises or even no exercise at all! I stopped doing crunches and spinal flexion in my group fitness classes for the safety of the participants and to avoid a lawsuit. Instead I focus on spinal stabilization in neutral and do site specific exercises with elastic bands. Happy to report that after 20 years my participants have wonderful posture.
Thank you for sharing this! Focusing on spinal stabilization and site-specific exercises, as you’ve done, is a fantastic approach. It's great to hear about the positive impact your classes have had on posture over the years. Your commitment to safety and evidence-based exercise is inspiring and a wonderful example for others in fitness and wellness!
Not fortunate enough to have access to Onero, but Kaiser paid a PT trained specifically in weightlifting for older people to teach me correct form and get me started. So far so good
Thank you so much for your videos! Always very good info. I only have osteopenia and since my diagnosis I have been working to build bone, lost weight, and now go to a gentle yoga class where I am very careful about twists and bending. All the exercise I do (including walking) has made me much stronger this year. I am in my 60s and feel like I am in my 40s. I think we need all kinds of movement to strengthen even the tiny muscles we regularly ignore, especially a strong core which supports the back. I had back surgery in 2020 to remove a tumor from within my spinal column. I thought I would not be able to ever truly bend and stretch again, but when I started strength training and “gentle” yoga, I can now do all the movements of a very healthy person. I am anxiously waiting my next scan to see if my bones are getting better or at least maintaining. Thanks for your videos, I learn so much❤
Thank you so much for sharing your inspiring journey! It’s amazing to hear how much progress you've made with yoga, strength training, and other exercises. Your story is a perfect example of how dedication to movement can improve strength, flexibility, and overall well-being, even after a challenging surgery. I’m glad the videos have been helpful to you, and I’m excited for your upcoming scan results. Keep up the great work-your positivity and effort are truly inspiring! 🌟 Keep us updated!
Good information, The quality of material & Info you share is a testament to your passion for bone health, Thank you for this, I recently was diagnosed with osteoporosis in hip & osteopienia in lumbar, 52yr male trying to sort thru mountains of information to attack this naturally.
Thank you for the kind words! It’s great that you’re taking control of your bone health. It’s about finding what works for you, and gradually incorporating the right strategies. Keep researching, stay informed, and be patient with yourself on this journey. Feel free to reach out if you ever need more guidance or specific advice!
Dr Doug, I'm a 63 year old cyclist with osteoporosis. I ride fixed gear (on advice from my doctor) with shorter pedal arms to increase the load on my legs. I have a 50T front chain ring and 74 gear inches of "torque"- if I'm pedalling harder. So far ..... this cycling Does appear to work my bones, I've NEVER actually broken any bones, despite many falls. I also have small fibre polyneuropathy.
I make a point to hinge at the hips, sticking my butt out rather than curling my spine. I've been doing the 12 yoga poses, lifting hand weights, walking, and heel drops for the past year and it showed improved bone density in my hips and stable spine. I've added farmer's carry and a deadlift that I do with a weighted box at home.
That's fantastic to hear! It sounds like you've really committed to a solid routine with a great mix of exercises to support your bone health. It's inspiring that you've seen such positive results! Keep up the great work, and thank you for sharing your journey with us! Keep it up, and feel free to share any updates.
Love all your free advice and it compliments my style. Love, love, love heel and step drops and you know when you get it right because people laugh. Most of your podcasts are too long for my attention span but a little is better than nada and I can catch up.
Thank you so much for the kind words! I’m glad to hear that the advice resonates with your style. Heel and step drops are such a fun way to add variety to workouts! I totally understand about the length of the podcasts - I try to pack in as much helpful info as I can, but I appreciate you catching up when you can. Keep enjoying the content, and feel free to share any feedback or topics you'd like me to cover in shorter doses!
Dr. Doug, maybe you could interview Dr. Loren Fishman MD , an avid yogi who co-wrote the book “Yoga for osteoporosis”. After years of doing studies on hundreds of people . They did MRI scans to show how twisting was actually good for building bone because the muscle keeps pulling on it and they did scans before the person started doing certain twisting poses and months later. It’s all in his book and I would love to see you interview him! He’s in New York.🙏 So I have been doing gentle, twisting, doing just the asanas in his protocol - and he’s been publishing studies on this for years.
@@Dr_DougLucas no problem! Also, I’m wondering if you have any studies you could talk about that we could look up as well, on the safety of bioidentical hormones 10 years or more after menopause?🙏
Thank you so much !!! I am really grateful for you . I trust you and am very confident in your ability to guide us on ways to help us through this journey. 🙏
I have done your Masterclass and I recommend your site to many of my clients. I usually think your videos help clarify topics but this one I think did not provide clarity regarding “forward bends”. I think a clear way to help (lay) people understand is to explain that “Forward bending” is not an anatomical term and there in creates the confusion. We can forward bend from the spine (correctly called spinal flexion- then demonstrate spinal flexion on a skeleton) or we can forward bend from the hips (correctly called hip flexion- show hip flexion on a skeleton) and yes we can do a combo forward bend that includes both spinal flexion and hip flexion. Vertebral compression fractures (as stated in the name vertebral) can only come from forward bends that involve spinal flexion. This as you showed a proper deadlift uses a neutral spine and hip flexion not risking vertebral compression fractures when done with proper form.
Thank you so much for your thoughtful feedback! I’ll make sure to incorporate these distinctions more clearly in future videos, especially when discussing exercises. Your input helps improve the clarity of the information we share, so I truly appreciate it! 🙏
@@Dr_DougLucas Came to add a similar suggestion. Perhaps it is better understood if you say "hinge at the hips" while reminding listener to keep a taut abdomen and straight back.' Appreciate the work you do. Thanks for sharing 🙏
Diagnosed with OP 2 years ago after breaking my wrist. Declined the drugs and got myself a trainer 2x/week. Was low/no weights at first, focused on mobility and agility and balance (in a cast lol). Now deadlifting and close to my first-ever pull-up. Strong and feel great at 65. I also do Dr Fishman’s yoga sequence for OP (some good options for that on YT).
Thank you so much for sharing your inspiring story! It’s incredible to hear how you took charge of your bone health and overall strength after such a challenging diagnosis. Your progress is truly impressive!
Isn't one of the main points that bending forward can be from the hips (which is as a general rule ok) or by rounding the spine (which as a general rule can be dangerous, especialy under load)?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I am a retired yoga teacher and have been practicing daily since 2014. Since being diagnosed with osteoporosis 4 years ago, i have continued my daily practice but modified it by eliminating inversions, headstands, advanced poses that include heavy stress on hip joints, etc. I still do hamstring stretches and downward dog. I have also started Ostrostrong and lots of walking. I simply csnnot do more!
@@LBStew sounds great! Check out that book I mentioned also because gentle twisting will also help you build bone and the other poses he mentions in his program🙏
Thank you for sharing your experience! It sounds like you’ve done an incredible job adapting your yoga practice and incorporating safe, effective activities like OsteoStrong and walking. Modifying poses to suit your needs shows great awareness and dedication to your health. You’re doing amazing by staying active and mindful-keep up the great work!
@@lisayoga what book you have mentioned please... I am just entering an osteoporosis diagnosis and dont want to be into medicne nor I can pay Osteostrong my insurances dont cover that in my country. thank you.
I haven’t avoided anything and now have some compression fractures. They were not caused by weight lifting, two from muscle strain when doing housework and one from a fall.
Osteostrong! Recent DEXA (2 yr interval) showed 10% Improvement in lumbar and 3% in femoral head. Also do heavy, super slow strength training 1x/wk but really I credit Osteostrong with the good news!
That's amazing! . Osteostrong seems to have been a game-changer for you. It's great to see how combining it with your strength training routine has led to such positive results. Keep up the great work and thanks for sharing your experience!
@JeanneBerry-g9e i am considering doing Osteoatrong also. Is it difficult? Or how does the program work ...i mean a summary of how the program is implemented.
@seawolf365 It's a clinic for osteporosis . The name is Osteostrong. From what I understand, they plan out an exercise program for you to improve your dexa numbers. Supposedly, it's guaranteed to help. I have one in the city where I live. You can "Google " it to see if your city has one of these clinics.
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I have been enjoying your videos on osteoporosis, thank you. I agree, Russian Twists are ridiculous. Supermans are not recommended because of the shear forces produced by the long moment arms (your arms and legs outstretched). It's at the top of the list for creating discal shear forces, thereby stressing spinal segments and should be avoided w. osteoporosis. Like most exercises, it can be adapted to improve it's safety profile by lifting the opposite arm-leg or just arms/chest or just legs. The better choice would be slow Bird Dogs ~Dinneen, Retrain Back Pain
I would be really interested to learn about rates and progression of osteoporosis in athletes like wrestlers, dancers and gymnasts, although I realize this maybe does not exist. But whether these guys suffer bone disease at a rate comparable to the general population would be useful I think.
I do water aerobics about 3 times a week. I include a lot of jumping and use water weights to help build muscles in my arms. I understand this is lower impact but am hoping I am helping my bones and osteoporosis. Thoughts?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Dr Doug I am a 54 year old woman and I have been diagnosed with Diffuse Idiopathic Hyperostosis D.I.S.H. I was told that my bones are not good and was told to try osteostrong which I have been doing. Do you believe it is safe for someone with dish. Thank you
Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
This is extremely helpful video. I’m currently going to a rehab gym that has excellent weight/ resistance machines that pretty much keep your form correct. I’m in the high risk for fracture category so I’m a bit fearful about dead-lifts, squats, and over head presses but am working towards that after I get a bit stronger. What’s your thoughts on the resistance machines? Are they effective at all for osteoporosis?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
The Meeks Method is supposed to be very effective and I have tried some of her recommendations and found them to be very helpful and gentle. Developed by Sarah Meeks. I believe she has a Masters or doctorate in physical therapy and has been practicing for about 50 years. I never hear you mention her.
I’ve taken her courses and it changed the way I instruct my clients. I use many of the exercises in my group fitness classes and with my personal training clients. Now that I have osteopenia, I emphasize the program in my own workout.
@@Savannah-ed4rv good points! i’ve been to her website and I don’t think she’s updated it for a while, but I might contact her. Has your bone scan improved since doing her exercise exercises?
How do I sign up for the masterclass. There doesn't seem to be a working link. Also what about dancing as an exercise, such as rumba? Is the twisting in it not good, even though dancing is weight bearing?
Thank you for your very informative video. You did not address rowing under the cardio section. You only addressed running , cycling and swimming. If one has proper form ie straight back, push with legs more than pull, etc., what is your opinion?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Dr. Doug- have you looked at Dr. Loren Fishman’s yoga for osteoporosis? He does have some days that supports each of his 3 series, which do include some twists. All designed to help reverse osteoporosis.
I'm a big fan, Doug. I must admit as a Physio with OP myself I felt there are a few points I would add to clarify. I Believe forward bend against hamstrings resistance ( knees straight) should be avoided and with demonstrating this for the doctor/ physio, the knees should always be unlocked/ slightly bent. No problem here with deadlift as the knees bend. Toe touch attempts from long sitting with straight knees should be similarly avoided. I didn't like the rocking exercise that was pictured for " spinal extension". I do believe a static " locust" type exercise is useful for back extensor strengthening and hence fracture prevention. I'm aware studies have shown that even adding weight in this position does not increase spine BMD and I believe the critical point here is because the loading is not in an axial or vertical direction as with a deadlift or squat.
Thank you for your thoughtful input and for sharing your perspective as a physio! Your points about forward bending and the importance of proper knee positioning are excellent clarifications. I also appreciate your insights on back extensor exercises and axial loading. Discussions like these enrich the conversation, feel free to share more ideas-it's great having your expertise here!
At Planet Fitness, there's a machine where you are on your knees, and twist your torso against resistance. I avoid that one. But I do get some twisting throwing the ball for my pup. So far, so good, and the pup says I'm not allowed to stop. Also at Planet Fitness, I do the back extension machine, with a lot of weight for my small size (120 lbs). Actually helped me recover from a back injury over the summer.
I injured my back 3 years ago shoveling snow. I still have terrible back pain. I was told I have osteoporosis by my doctor. Should I get physical therapy?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I disagree about spinal extension exercises. It is important to strengthen the extensor muscles to counteract the slouching posture that most people do and to prevent hyperkyphosis. In the BoneFit training (from the national Bone Health and Osteoporosis Foundation) we talk about many safe ways to do spinal extension. I wouldn't rock forward and backward on the belly like shown in the video. I would work on lengthening the lumbar spine by pressing the pelvis into the floor and lifting the belly button (engaging the core stabilizing muscles) and actively lengthen the thoracic and lift the shoulders and arms keeping neck in a neutral position. Occupational therapist, yoga for osteoporosis instructor, BoneFit trained clinician.
I saw someone else mentioned the Onero program from Australia, I think Belinda Beck who started it is doing a 9 year review this year? Could you do a video on it?
Thank you. I wonder if you have looked into the ONERO program that was developed in Australia and is now being licensed around the world? Perhaps you have addressed this is a former video?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I had a REMS which showed osteopenia, but very low fracture risk. I purchased an adjustable plyo box from 16-24 inches and have started jumping off at 16 inches. How many jumps would be a good routine for building bone and how slowly should I increase height. How much more effective is jumping from 24 inches than 16 inches and should I decrease the number of jumps when increasing height? Currently I am doing 10 jumps.
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I’m in a wheelchair for over 10 years I’m 26 with osteoporosis! I want to use a walker to walk one day but I’m completely paralyzed from the chest down. I also don’t have access to a standing frame or workout equipment. Just started taking vitamin d 2000 unit a day and in January I talk to my doctor about my treatment options as I just had a bone density test done recently. My question is what do u recommend I do for my bones or is there anywhere I can get more information on this topic specifically for younger people like me?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Great Question! Checkout OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Then there are those with hypermobility and connective tissue disorders who have fractured, osteoarthritis/osteoporosis or Ankylosing Spondylitis.. please do a video on us, thank you.
Thank you for the suggestion! These conditions require careful consideration when it comes to bone health and exercise. I’ll definitely look into creating a video that focuses on the specific needs and strategies for managing these conditions alongside osteoporosis and osteoarthritis. Stay tuned, and I appreciate your input!
Osteoporosis is not going to change my exercise routine nor my active lifestyle....there is so much more to your bones then just the DEXA number.....if already active and exercising regularly absolutely no reason to change your routine (except if you have a history of fractures). I have no history of fractures though I have Osteoporosis I do Cross Fit...I heavy load I stretch and twist in every direction etc....I am not fragile in any way. Just like "high cholesterol" where medicine assumed people needed to be on statins but today science has finally educated a few of the doctors out there regarding looking at cholesterol through the lens of ratios and those with excellent ratios may not really need a statin. Osteoporosis does not need to be a wrap me up in a bubble wrap moment especially if you have been doing all the right things - in the gym and lifting heavy load on a regular basis (yes if you are frail, fracture history and your balance is not good that is a different story) it is not a one size fits all. Know you know your body and enjoy your life to it's fullest!
I'll soon be 77 and I first went to physical therapy to help with balance for fall prevention then some strength building exercises. Then 8 months ago I joined a gym, after 2 months I needed more challenging exercises to learn correct form, worked with a personal trainer for 4 thirty minute sessions for that. I now deadlift 75 pounds, can leg press 150 pounds, but 135 to 145 is more comfortable and do the Farmer's carry with 2 40# kettlebells. I am 5'2" tall and weigh 115 to 117 pounds. It can be done if you are motivated to build strength. I am looking forward to seeing my next DEXA scan. I've had osteopenia for 20 years but last August my scan showed -2.5 in my left wrist with osteopenia in hip/spine. Exercise builds stronger bones, so even if my DEXA doesn't reverse it based on this test, I know I'm much stronger and can better prevent falls with all the constant balance work I do.
Very simple. Always lengthen the spine before bending. Actually, always lengthen the spine all the way through the top of the head. Stand tall. Not overstretching. Just lengthening to counteract the force of gravity and the tendency to slump and hunch. That eliminates undue compression of the spine. Eventually you’ll strengthen the long muscles and it gets easier and much safer.
I've been weight training consistently since 2018 at 68 years of age with qualified instructors. When I first started out I could barely lift a 45 lb. bar. I go to the gym at least there times a week. Now I am 74 years old and weigh 130 lb. I can now deadlift 180 lb. push/pull a 225 lb. sled on astro turf 40 yards. and farmer carry 150 lb. kettle bells. I also focus core strength training and ankle mobility and stability. I love doing squats and lunges. The key is to start out slow, use proper form 100% of the time, and keep going.
That's incredible! You've achieved so much through consistent effort and dedication. Your commitment to weight training, mobility, and core strength is truly inspiring. It’s a perfect example of how progressive training with the right form can lead to impressive results. Thanks for sharing your journey-it's motivating for others to see what’s possible with the right mindset and approach! Keep up the amazing work!
Inspiring
Did you have osteoporosis or fractures when you started? I weight trained intermittently throughout my life, then started getting injured...injury-recover-reinjure-recover seemed to be my game for 2-3 years until I finally got a DEXA, discovered I had really severe osteoporosis. It took a little longer to discover fractures.
I have managed to get stronger than I was at my diagnosis, but I still get injured way too easily. At least it's not usually while I'm lifting weights (I did fracture L1 while holding 2# weights--gah!) More like...pulling out a raspberry bush that didn't release like it was supposed to, or getting in a car accident and then getting back into it too soon. So...I'm struggling to get past where I am.
But I also am not giving up! (Almost 64. Maybe I'll be like you at 72?)
Wow!
@@leontinen9689 I would love to, but I have compressions so I can’t😞
I been doing yoga for 15 years along with weight training Pilates Catriking etc I reversed my osteopenia with adding more weight training ! I’m 73 sorry not changing my routine !
! I’m very flexible and strong ! PS i been exercising day I was 27 thank GOD!
That's incredible! It’s inspiring to hear how consistent yoga, weight training, Pilates, and other exercises have helped you reverse your osteopenia. Your dedication and strength are impressive, and it's amazing that you’ve been maintaining such a strong, flexible routine for so long. It sounds like you've found what works for you, and that’s awesome. Keep up the great work-your story is a true example of the power of exercise and resilience! 💪🌟
Years ago, I heard about a study by Sinaki and Mikkelsen, 1984. Look it up for yourself. The results showed significant numbers of vertebral fractures in women with osteoporosis who did spinal flexion exercises vs extension exercises or even no exercise at all! I stopped doing crunches and spinal flexion in my group fitness classes for the safety of the participants and to avoid a lawsuit. Instead I focus on spinal stabilization in neutral and do site specific exercises with elastic bands. Happy to report that after 20 years my participants have wonderful posture.
do you have a website
@@CMEThomson that’s why yoga for osteoporosis eliminates Flexing. 😞So sad I can’t do those anymore so I do modifications.🙏
Thank you for sharing this! Focusing on spinal stabilization and site-specific exercises, as you’ve done, is a fantastic approach. It's great to hear about the positive impact your classes have had on posture over the years. Your commitment to safety and evidence-based exercise is inspiring and a wonderful example for others in fitness and wellness!
@@CMEThomson is there a way I could see which band exercises you do?
Not fortunate enough to have access to Onero, but Kaiser paid a PT trained specifically in weightlifting for older people to teach me correct form and get me started. So far so good
Thank you for sharing this!
Thank you so much for your videos! Always very good info. I only have osteopenia and since my diagnosis I have been working to build bone, lost weight, and now go to a gentle yoga class where I am very careful about twists and bending. All the exercise I do (including walking) has made me much stronger this year. I am in my 60s and feel like I am in my 40s. I think we need all kinds of movement to strengthen even the tiny muscles we regularly ignore, especially a strong core which supports the back. I had back surgery in 2020 to remove a tumor from within my spinal column. I thought I would not be able to ever truly bend and stretch again, but when I started strength training and “gentle” yoga, I can now do all the movements of a very healthy person. I am anxiously waiting my next scan to see if my bones are getting better or at least maintaining. Thanks for your videos, I learn so much❤
Thank you so much for sharing your inspiring journey! It’s amazing to hear how much progress you've made with yoga, strength training, and other exercises. Your story is a perfect example of how dedication to movement can improve strength, flexibility, and overall well-being, even after a challenging surgery. I’m glad the videos have been helpful to you, and I’m excited for your upcoming scan results. Keep up the great work-your positivity and effort are truly inspiring! 🌟 Keep us updated!
@ Dr_DougLucas Thank you, I will. And thanks again for all you do to educate people. We can truly see you care about people’s wellbeing.
Good information,
The quality of material & Info you share is a testament to your passion for bone health,
Thank you for this, I recently was diagnosed with osteoporosis in hip & osteopienia in lumbar, 52yr male trying to sort thru mountains of information to attack this naturally.
Thank you for the kind words! It’s great that you’re taking control of your bone health. It’s about finding what works for you, and gradually incorporating the right strategies. Keep researching, stay informed, and be patient with yourself on this journey. Feel free to reach out if you ever need more guidance or specific advice!
It will be ni🎉ce if you show us the technique position on vdeo also what kind exercise should we do
That will be nice over all good video
Dr Doug, I'm a 63 year old cyclist with osteoporosis. I ride fixed gear (on advice from my doctor) with shorter pedal arms to increase the load on my legs. I have a 50T front chain ring and 74 gear inches of "torque"- if I'm pedalling harder. So far ..... this cycling Does appear to work my bones, I've NEVER actually broken any bones, despite many falls. I also have small fibre polyneuropathy.
I make a point to hinge at the hips, sticking my butt out rather than curling my spine. I've been doing the 12 yoga poses, lifting hand weights, walking, and heel drops for the past year and it showed improved bone density in my hips and stable spine. I've added farmer's carry and a deadlift that I do with a weighted box at home.
That's fantastic to hear! It sounds like you've really committed to a solid routine with a great mix of exercises to support your bone health. It's inspiring that you've seen such positive results! Keep up the great work, and thank you for sharing your journey with us! Keep it up, and feel free to share any updates.
please how oldare you, you give me some hopes. I dont want o be into medicine. I just entered osteoporosis
Love all your free advice and it compliments my style. Love, love, love heel and step drops and you know when you get it right because people laugh. Most of your podcasts are too long for my attention span but a little is better than nada and I can catch up.
Thank you so much for the kind words! I’m glad to hear that the advice resonates with your style. Heel and step drops are such a fun way to add variety to workouts! I totally understand about the length of the podcasts - I try to pack in as much helpful info as I can, but I appreciate you catching up when you can. Keep enjoying the content, and feel free to share any feedback or topics you'd like me to cover in shorter doses!
Dr. Doug, maybe you could interview Dr. Loren Fishman MD , an avid yogi who co-wrote the book “Yoga for osteoporosis”. After years of doing studies on hundreds of people .
They did MRI scans to show how twisting was actually good for building bone because the muscle keeps pulling on it and they did scans before the person started doing certain twisting poses and months later. It’s all in his book and I would love to see you interview him! He’s in New York.🙏
So I have been doing gentle, twisting, doing just the asanas in his protocol - and he’s been publishing studies on this for years.
Thank you for sharing this!
I came here to say this, also!
Very interesting.. Thank you for sharing!
@@Dr_DougLucas no problem! Also, I’m wondering if you have any studies you could talk about that we could look up as well, on the safety of bioidentical hormones 10 years or more after menopause?🙏
@@Dr_DougLucas if you end up interviewing, Dr. Fishman and posting it on RUclips, please send me a message so I can watch!🙏❤️
Thank you so much !!! I am really grateful for you . I trust you and am very confident in your ability to guide us on ways to help us through this journey. 🙏
You are so welcome! I am glad to hear you enjoyed this video, I greatly appreciate your support!
I have done your Masterclass and I recommend your site to many of my clients. I usually think your videos help clarify topics but this one I think did not provide clarity regarding “forward bends”. I think a clear way to help (lay) people understand is to explain that “Forward bending” is not an anatomical term and there in creates the confusion. We can forward bend from the spine (correctly called spinal flexion- then demonstrate spinal flexion on a skeleton) or we can forward bend from the hips (correctly called hip flexion- show hip flexion on a skeleton) and yes we can do a combo forward bend that includes both spinal flexion and hip flexion. Vertebral compression fractures (as stated in the name vertebral) can only come from forward bends that involve spinal flexion.
This as you showed a proper deadlift uses a neutral spine and hip flexion not risking vertebral compression fractures when done with proper form.
Thank you so much for your thoughtful feedback! I’ll make sure to incorporate these distinctions more clearly in future videos, especially when discussing exercises. Your input helps improve the clarity of the information we share, so I truly appreciate it! 🙏
@@Dr_DougLucas Came to add a similar suggestion. Perhaps it is better understood if you say "hinge at the hips" while reminding listener to keep a taut abdomen and straight back.'
Appreciate the work you do. Thanks for sharing 🙏
Diagnosed with OP 2 years ago after breaking my wrist. Declined the drugs and got myself a trainer 2x/week. Was low/no weights at first, focused on mobility and agility and balance (in a cast lol). Now deadlifting and close to my first-ever pull-up. Strong and feel great at 65. I also do Dr Fishman’s yoga sequence for OP (some good options for that on YT).
Thank you so much for sharing your inspiring story! It’s incredible to hear how you took charge of your bone health and overall strength after such a challenging diagnosis. Your progress is truly impressive!
Isn't one of the main points that bending forward can be from the hips (which is as a general rule ok) or by rounding the spine (which as a general rule can be dangerous, especialy under load)?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I am a retired yoga teacher and have been practicing daily since 2014. Since being diagnosed with osteoporosis 4 years ago, i have continued my daily practice but modified it by eliminating inversions, headstands, advanced poses that include heavy stress on hip joints, etc. I still do hamstring stretches and downward dog. I have also started Ostrostrong and lots of walking. I simply csnnot do more!
@@LBStew sounds great! Check out that book I mentioned also because gentle twisting will also help you build bone and the other poses he mentions in his program🙏
Thank you for sharing your experience! It sounds like you’ve done an incredible job adapting your yoga practice and incorporating safe, effective activities like OsteoStrong and walking. Modifying poses to suit your needs shows great awareness and dedication to your health. You’re doing amazing by staying active and mindful-keep up the great work!
@@lisayoga I actually bought Dr. Fishman's book!
@@lisayoga which book please
@@lisayoga what book you have mentioned please... I am just entering an osteoporosis diagnosis and dont want to be into medicne nor I can pay Osteostrong my insurances dont cover that in my country. thank you.
I haven’t avoided anything and now have some compression fractures. They were not caused by weight lifting, two from muscle strain when doing housework and one from a fall.
Margaret Martin is the expert. Watch her before doing anything!
I love her stairs exercises.
I like her a lot but she does promote the Marodyne vibration plate, and Dr.Doug recently said it’s not enough to protect bone.
Thank you for sharing this!
@@Candleflower42-zp3sh I have it and will have the results shortly after 2 years using it. How does he know if he hasn’t used it. Has he?
@@Candleflower42-zp3shI have one and it makes me feel great and motivates to exercise for my bones
Osteostrong! Recent DEXA (2 yr interval) showed 10% Improvement in lumbar and 3% in femoral head. Also do heavy, super slow strength training 1x/wk but really I credit Osteostrong with the good news!
Congrats! I'm doing Osteostrong too, but haven't yet done follow-up testing. So reports like yours give me hope.
That's amazing! . Osteostrong seems to have been a game-changer for you. It's great to see how combining it with your strength training routine has led to such positive results. Keep up the great work and thanks for sharing your experience!
@JeanneBerry-g9e i am considering doing Osteoatrong also. Is it difficult? Or how does the program work ...i mean a summary of how the program is implemented.
What is osteoporosis strong?
@seawolf365 It's a clinic for osteporosis . The name is Osteostrong. From what I understand, they plan out an exercise program for you to improve your dexa numbers. Supposedly, it's guaranteed to help. I have one in the city where I live. You can "Google " it to see if your city has one of these clinics.
Follow up question is what would be the best cardio exercises to do if you want to build bone?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I have been enjoying your videos on osteoporosis, thank you.
I agree, Russian Twists are ridiculous. Supermans are not recommended because of the shear forces produced by the long moment arms (your arms and legs outstretched).
It's at the top of the list for creating discal shear forces, thereby stressing spinal segments and should be avoided w. osteoporosis.
Like most exercises, it can be adapted to improve it's safety profile by lifting the opposite arm-leg or just arms/chest or just legs.
The better choice would be slow Bird Dogs
~Dinneen, Retrain Back Pain
I would be really interested to learn about rates and progression of osteoporosis in athletes like wrestlers, dancers and gymnasts, although I realize this maybe does not exist. But whether these guys suffer bone disease at a rate comparable to the general population would be useful I think.
Thank you for sharing this! I can look into this further to see if there’s any more specific data available!
I do water aerobics about 3 times a week. I include a lot of jumping and use water weights to help build muscles in my arms. I understand this is lower impact but am hoping I am helping my bones and osteoporosis. Thoughts?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Dr Doug I am a 54 year old woman and I have been diagnosed with Diffuse Idiopathic Hyperostosis D.I.S.H. I was told that my bones are not good and was told to try osteostrong which I have been doing. Do you believe it is safe for someone with dish. Thank you
Two Yoga poses I haven't taught for many years: The Plow pose and Shoulder Stand. No, no, no.
@@maureenoconnor4054 I can’t even do cat cow anymore!
Thank you for sharing!
I agree. But Waterfall or legs up the wall should be ok
Dzięki bardzo za wszystko ❤❤❤
Thank you for watching!
Concerned about repeated sit ups from a supine position!
Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Any recommendations for ballet dancers? Most of the barre work involves forward bending.
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
This is extremely helpful video. I’m currently going to a rehab gym that has excellent weight/ resistance machines that pretty much keep your form correct. I’m in the high risk for fracture category so I’m a bit fearful about dead-lifts, squats, and over head presses but am working towards that after I get a bit stronger. What’s your thoughts on the resistance machines? Are they effective at all for osteoporosis?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
The Meeks Method is supposed to be very effective and I have tried some of her recommendations and found them to be very helpful and gentle. Developed by Sarah Meeks. I believe she has a Masters or doctorate in physical therapy and has been practicing for about 50 years. I never hear you mention her.
I’ve taken her courses and it changed the way I instruct my clients. I use many of the exercises in my group fitness classes and with my personal training clients. Now that I have osteopenia, I emphasize the program in my own workout.
@@Savannah-ed4rv good points! i’ve been to her website and I don’t think she’s updated it for a while, but I might contact her. Has your bone scan improved since doing her exercise exercises?
Thanks for sharing your experience with her recommendations! Exploring a variety of techniques can benefit the community!
I had to give up doing squats due to having osteoarthritis in my knees. It's not fun getting old.
Thank you for sharing this! Checkout a few of the other exercise videos on my channel!
Can you make a video about the supplement HMB and it's impact on bone density?
Thank you for this recommendation!
@@Dr_DougLucasI have recently started taking HMB also, as I am working on both muscle and bone simultaneously to the extent that’s possible.
When you say “haven’t had a fracture” do you mean just a spinal fracture?
How do I sign up for the masterclass. There doesn't seem to be a working link. Also what about dancing as an exercise, such as rumba? Is the twisting in it not good, even though dancing is weight bearing?
Thank you for your very informative video.
You did not address rowing under the cardio section. You only addressed running , cycling and swimming. If one has proper form ie straight back, push with legs more than pull, etc., what is your opinion?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
What are your thoughts on jump roping? (although I have arthritis in both hips...)
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I do superman because I thought that strengthens low back. Is that only for flexibility?
Dr. Doug- have you looked at Dr. Loren Fishman’s yoga for osteoporosis? He does have some days that supports each of his 3 series, which do include some twists. All designed to help reverse osteoporosis.
Yes! He has been recommended to me before, thank you for sharing this!
I'm a big fan, Doug. I must admit as a Physio with OP myself I felt there are a few points I would add to clarify. I Believe forward bend against hamstrings resistance ( knees straight) should be avoided and with demonstrating this for the doctor/ physio, the knees should always be unlocked/ slightly bent. No problem here with deadlift as the knees bend. Toe touch attempts from long sitting with straight knees should be similarly avoided. I didn't like the rocking exercise that was pictured for " spinal extension". I do believe a static " locust" type exercise is useful for back extensor strengthening and hence fracture prevention. I'm aware studies have shown that even adding weight in this position does not increase spine BMD and I believe the critical point here is because the loading is not in an axial or vertical direction as with a deadlift or squat.
@@KatharineRichardson-m5s Beyond me.
Thank you for your thoughtful input and for sharing your perspective as a physio! Your points about forward bending and the importance of proper knee positioning are excellent clarifications. I also appreciate your insights on back extensor exercises and axial loading. Discussions like these enrich the conversation, feel free to share more ideas-it's great having your expertise here!
I take the dog for a walk and do a couple heel drops every time he lifts his legs
At Planet Fitness, there's a machine where you are on your knees, and twist your torso against resistance. I avoid that one. But I do get some twisting throwing the ball for my pup. So far, so good, and the pup says I'm not allowed to stop.
Also at Planet Fitness, I do the back extension machine, with a lot of weight for my small size (120 lbs). Actually helped me recover from a back injury over the summer.
Thank you for sharing this!
Great points
Glad you enjoyed this video!
I injured my back 3 years ago shoveling snow. I still have terrible back pain. I was told I have osteoporosis by my doctor. Should I get physical therapy?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I disagree about spinal extension exercises. It is important to strengthen the extensor muscles to counteract the slouching posture that most people do and to prevent hyperkyphosis. In the BoneFit training (from the national Bone Health and Osteoporosis Foundation) we talk about many safe ways to do spinal extension. I wouldn't rock forward and backward on the belly like shown in the video. I would work on lengthening the lumbar spine by pressing the pelvis into the floor and lifting the belly button (engaging the core stabilizing muscles) and actively lengthen the thoracic and lift the shoulders and arms keeping neck in a neutral position. Occupational therapist, yoga for osteoporosis instructor, BoneFit trained clinician.
I saw someone else mentioned the Onero program from Australia, I think Belinda Beck who started it is doing a 9 year review this year? Could you do a video on it?
Thank you for this recommendation!
No crunches for me!
Thank you for sharing!
No putting back into
a “C” - like no cat stretch, only cow.
10sec positive-10sec negative reps of SuperSlow training began w/osteoporotic women in mind.
Thank you. I wonder if you have looked into the ONERO program that was developed in Australia and is now being licensed around the world? Perhaps you have addressed this is a former video?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I had a REMS which showed osteopenia, but very low fracture risk. I purchased an adjustable plyo box from 16-24 inches and have started jumping off at 16 inches. How many jumps would be a good routine for building bone and how slowly should I increase height. How much more effective is jumping from 24 inches than 16 inches and should I decrease the number of jumps when increasing height? Currently I am doing 10 jumps.
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
What about doing Roman chair back extensions?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
I’m in a wheelchair for over 10 years I’m 26 with osteoporosis! I want to use a walker to walk one day but I’m completely paralyzed from the chest down. I also don’t have access to a standing frame or workout equipment. Just started taking vitamin d 2000 unit a day and in January I talk to my doctor about my treatment options as I just had a bone density test done recently. My question is what do u recommend I do for my bones or is there anywhere I can get more information on this topic specifically for younger people like me?
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
The movement happening or it should start in hils, straight spise with a natural curv, activat The latismus mucel s before you bend and lift
Great Question! Checkout OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
How about rebounding?
Checkout the video on my channel called "Bounce Your Way to Bone Health"
I prefer a hex bar over dead lifts!!
Thank you for sharing!
Then there are those with hypermobility and connective tissue disorders who have fractured, osteoarthritis/osteoporosis or Ankylosing Spondylitis.. please do a video on us, thank you.
Yes!
Thank you for the suggestion! These conditions require careful consideration when it comes to bone health and exercise. I’ll definitely look into creating a video that focuses on the specific needs and strategies for managing these conditions alongside osteoporosis and osteoarthritis. Stay tuned, and I appreciate your input!
twisting exercises
Thank you for sharing!
Very well-balanced and nuanced presentation. Not the typical. Well-informed and intelligent. Thank you.
Avoid forward flexion with a rounded back
Thank you for sharing!
I avoid running, too hard on me
I walk alot
Thank you for sharing!
I've been doing thr Bone Clinics Onero program for 2 months now. Specific weight exercises superviseqd by a trained PT here in the SF Bay Area. ❤
Thank you for sharing this!
Osteoporosis is not going to change my exercise routine nor my active lifestyle....there is so much more to your bones then just the DEXA number.....if already active and exercising regularly absolutely no reason to change your routine (except if you have a history of fractures). I have no history of fractures though I have Osteoporosis I do Cross Fit...I heavy load I stretch and twist in every direction etc....I am not fragile in any way. Just like "high cholesterol" where medicine assumed people needed to be on statins but today science has finally educated a few of the doctors out there regarding looking at cholesterol through the lens of ratios and those with excellent ratios may not really need a statin. Osteoporosis does not need to be a wrap me up in a bubble wrap moment especially if you have been doing all the right things - in the gym and lifting heavy load on a regular basis (yes if you are frail, fracture history and your balance is not good that is a different story) it is not a one size fits all. Know you know your body and enjoy your life to it's fullest!
Inspiration generate powere
Thank you for sharing!
I’ve read osteoporosis can’t be reversed
It definitely can be reversed through exercise and medication
Burpies hurt me.
Thanks for sharing! It’s important to listen to your body and modify exercises as needed.
Is there research re strengthening bone w/tai chi &/or chi kung?
I avoid Russian twists
Thank you for sharing!
I understand that resistance training is good for bone building…but really how many 70 year old women are dead lifting at a gym?
If you haven’t been doing it before 70 it’s a little too late to build up to what would be beneficial.
The key with resistance training for bone health is finding exercises that are appropriate for your individual fitness level and needs :)
I'll soon be 77 and I first went to physical therapy to help with balance for fall prevention then some strength building exercises. Then 8 months ago I joined a gym, after 2 months I needed more challenging exercises to learn correct form, worked with a personal trainer for 4 thirty minute sessions for that. I now deadlift 75 pounds, can leg press 150 pounds, but 135 to 145 is more comfortable and do the Farmer's carry with 2 40# kettlebells. I am 5'2" tall and weigh 115 to 117 pounds. It can be done if you are motivated to build strength. I am looking forward to seeing my next DEXA scan. I've had osteopenia for 20 years but last August my scan showed -2.5 in my left wrist with osteopenia in hip/spine. Exercise builds stronger bones, so even if my DEXA doesn't reverse it based on this test, I know I'm much stronger and can better prevent falls with all the constant balance work I do.
Very simple. Always lengthen the spine before bending. Actually, always lengthen the spine all the way through the top of the head. Stand tall. Not overstretching. Just lengthening to counteract the force of gravity and the tendency to slump and hunch. That eliminates undue compression of the spine. Eventually you’ll strengthen the long muscles and it gets easier and much safer.
Thank you for sharing this!
This guy is all over the place! Running is extremely bad on your knees! That’s a fact!
Thank you for sharing your thoughts!
Cat and cow
Thank you for sharing!
I avoid the Pigeon Pose.
Thank you for sharing!
Why? It is not a twist and not a rounded back