BEST EXERCISE FOR REVERSING OSTEOPOROSIS

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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:
• BEST EXERCISE FOR REVE...
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.

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2 июн 2024

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Комментарии : 343

@NancyJSmith Год назад

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.

@humblebee3018 11 месяцев назад

Congratulations! Could you recommend a good book or video to practice Pilates? Please, give me some ideas. I really want to achieve the same!!!

@Nandymon 11 месяцев назад

I went from osteoporosis to osteopenic with increased walking and activity

@NancyJSmith 11 месяцев назад

@@humblebee3018 - I also really like this guy!

@deb9806 11 месяцев назад

I did that too but CTX score was still high

@michelesteiner852 10 месяцев назад

My knees are really bad..cant do squats

@donnab9015 4 месяца назад

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.

@maryverginis 9 месяцев назад

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

@carolhartman4384 7 месяцев назад

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

@JuanRojo-bv7jm 8 месяцев назад

thank you for your video and advices

@MegaMusical10 Год назад

Eye opening, thank you!

@drdaveclayton Год назад

Thanks for watching!

@ThePitchounette75 2 дня назад

Thank you Doc! So glad I found your channel!

@Iman-iu4bl 7 месяцев назад

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.

@starryluma1806 Год назад

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!💕🤗

@drdaveclayton Год назад

Wow, appreciate the feedback! I was worried that 10 minutes was too long :) Thanks for watching!

@marinamorales1333 9 месяцев назад

Thank you for sharing this video. Blessings 🙏❤️

@drdaveclayton 9 месяцев назад

Thanks for watching!

@donnalee2310 9 месяцев назад

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!

@drdaveclayton 9 месяцев назад

Thank you for watching Donna!

@trilbyarnold3341 Год назад

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.

@KatarinaS. Год назад

You're an inspiration. I hope that you mend up quickly and get back to your ultra active lifestyle. Keep us posted if you can.

@trilbyarnold3341 9 месяцев назад

Last week in PT with BFR I did 60 squats, and other exercises. At home I am removing a lawn made of wild grasses, raking, digging, using a garden cultivator. At an investment house I am cutting down tall broom plants, weed whacking, more raking, painting, patching the house. Unfortunately, my insurance won't let me do another DEXA until next May, but I can't imagine that my bone density isn't increasing. The damaged tendons are beginning to heal, and I expect in a month, to be without pain. The BFR work is a real game changer. I am the oldest patient getting this program in the clinic.I can lift 25 lbs, not more yet.@@KatarinaS.

@rhondam7918 4 месяца назад

What😊 is BFR?

@elainewhite359 Год назад

Great information I’ve been working on these I’m 70 and I’m swatting with two 5 kg dumbbells so roughly what would be a safe weight to go up to as I’m a very small boned person . Appreciate your help many thanks for video

@teelee3633 11 месяцев назад

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.

@drdaveclayton 11 месяцев назад

Wow! Very inspiring story - thank you for sharing. Good luck and keep up the good work!

@magpiegirl3783 9 месяцев назад

Whilst swimming is not an exercise that assists bone, it is a very good general exercise for cardio and muscle strength as you describe. Now you need some weight bearing weight or resistance work.

@sabine4867 9 месяцев назад

That's motivating to hear. I have a hip fracture since 8 years. Doing weights for a few years This helps me to understand that it's all helping.Hopefully won't need to have the full hip replacement.Although I have chronic pain.. but only just coping with natural remedies.Can I ask what you use for your pain.?

@annettesoss2114 24 дня назад

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

@siewweicheong2089 Год назад

Thanks for the information.🙏🌷

@drdaveclayton Год назад

Thank you for watching!

@drdaveclayton 9 месяцев назад

Thanks for watching!

@isabelmccoy7392 11 месяцев назад

Thank you I will do it

@mm-jz6tk 8 месяцев назад

Great information. I’m not seeing anywhere your recommendations of other videos to help with the exercise routine.

@rojelio8 10 месяцев назад

Thank you!

@sateentie88 Год назад

Thank you Dr DC.

@drdaveclayton Год назад

Thanks for watching!

@ranu0121 Год назад

@@drdaveclayton.. Hello Dr. Iam From India. My mother have osteoporosis.. She is 62...she got knee replacement surgery recently... And after that she had fracture on her leg, when she tried to stand... Iam afraid if she will be able to walk again? Please reply Dr...🙏

@ruthmonico4204 Месяц назад

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

@christineramsey5572 8 месяцев назад

Thank you so much!!

@UnaNeary 2 месяца назад

Thank you this has helped me so much and gives me hope.

@drdaveclayton 2 месяца назад

I'm glad to hear, were there any particular parts you found most helpful? I'd love to hear about it.

@trees5338 Год назад

Good video, very encouraging. At the end of the video you said you would link other exercise videos below. I cant see any links regarding exercises. And us ladies need all the help we can get. If you have the squat video, that would be great.

@drdaveclayton Год назад

Thanks for the reminder! I"ll put some links and post a workout video shortly. Appreciate the comment!

@pramujisinggihriyanto6901 Год назад

Thanks for sharing useful information.. I love to practice your suggestion...

@drdaveclayton Год назад

You're welcome! Thanks for watching!

@faitht3643 11 месяцев назад

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.

@magpiegirl3783 9 месяцев назад

Resistance bands are terrific … it is the specific exercise that is important, though, to target the particular hip and glute muscles. You’d need a qualified instructor to identify the correct exercise and how to incorporate the bands. Example, the glute bridge using a band is terrific for the low back and hips.

@ballerbrosmedia 9 месяцев назад

Great video!!

@drdaveclayton 9 месяцев назад

Glad you enjoyed it

@drdaveclayton 9 месяцев назад

Thanks for watching!

@dadunakhutsishvili9268 11 месяцев назад

Thank you doctor. I was looking for good videos you promised at the end to link here but I couldn't find. Could you please link them?

@a.maya12 11 месяцев назад

Thanks Nancy Smith, you reversed it on the spine with Pilates !!! I find it better because How could one lift heavy weights without risks when loss of bone is in the spine!!??

@nyhammer1 9 месяцев назад

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.

@drdaveclayton 8 месяцев назад

I love the Hex Trap Bar as well - good call! Thanks for watching!

@lisayoga 10 месяцев назад

Hi, thanks so much for your videos🙏🙏😐 I’m starting to do yoga for osteoporosis because the studies Dr. Lauren Fishman did with particular poses showed a major increase in bone over a year when lots of twisting was done! Have you heard of that? Also, I have a compressed L1 vertebra due to a fall I had a few years ago 😢and I was wondering if jogging could make the compression worse. Or bouncing on a trampoline or rebounder? Thanks so much.🙏 Also, do you think those vibration plates they sell for thousands of dollars are useful? If so, I would try to find one to rent.

@celeste514 3 месяца назад

Thank you 🙏🏽

@vwatts8738 11 месяцев назад

Thank you!! This is soooooo helpful! Heavier weights! Less weights.

@drdaveclayton 11 месяцев назад

Indeed! Thanks for watching!

@drdaveclayton 9 месяцев назад

Happy to help! Thanks for watching!

@phoenixgirl11 7 месяцев назад

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.

@Slim953 7 месяцев назад

I'm speechless

@NickelCityPixels 7 месяцев назад

Any conjecture on the causes?

@AAB463 6 месяцев назад

That’s discouraging!

@shadmo8629 6 месяцев назад

Tell us more please. Diet? Reversal? Did you deadlift and squat? What weights?

@phoenixgirl11 6 месяцев назад

@@shadmo8629 I did and still do. Pretty heavy weights. According to the studies I shouldn’t have developed osteoporosis because I did everything correct to avoid it,but I did. I want a doctor to explain that.

@melissamawani6019 11 месяцев назад

What do you think of squats on the total gym? Or exercises overall on it? It definitely take’s pressure off my knees. If you have a good total gym workout for osteoporosis that you recommend I’d love to try it. Thanks

@mandybugeja6829 Год назад

Like many people suffering bone loss i also have osteoarthritis.This means that for moves like squats and lunges its difficult to do the full range of the exercise without discomfort.Any suggestions?

@sallykempis5341 9 месяцев назад

Thank you Dr

@drdaveclayton 9 месяцев назад

You’re welcome 😊

@michellejensen114 9 месяцев назад

Can you provide a link to the RU-vid videos to follow for the exercises you mentioned in this video? Thanks!

@linamonreale5129 Год назад

Nice!!!

@drdaveclayton 9 месяцев назад

Thanks for watching!

@everrrgreenwanderer4956 Месяц назад

Thank you....

@cchemmes-seeseeart3948 10 месяцев назад

I believe you can shock your muscles/ bones with swimming, if you do it right. I saw someone swim so slow, I thought, "If you go any slower, you are going to sink." Try doing butterflies & you will see. If you do it right, you can exert great stress on your muscles (connected to bones through tendons), and yet not have the shock on your joints (hips, knees) that you get with running. If you can breathe easily, you are swimming too easy. If you are swimming hard enough to be out of breath, your muscles are being forcefully exerted. "Weight bearing" is ALL about 'force'; (the definition in physics of gravity is that it is a force of acceleration, due to the strong attractive pull of the earth, due to the size of the earth vs you/ smaller objects). "Force" can happen in other directions than toward the earth, & in ways other than going against gravity; it CAN occur even in buoyant water- IF you exert FORCE. Any straining of muscle is "weight bearing" IF you exert FORCE. It is "FORCE" that is the key factor, since "force" is ALL that "weight bearing" really is. If you do it fast enough or push/ pull hard enough, it is a type of force, & can be done to the extent even of "shock." It would be similar to doing certain challenging calisthenics moves, against your own body weight/ force/ motion. But I'd be careful with the idea of 'shock;' I injured my shoulder with a good yank just dancing.... losing months of exercise, which helped nothing.

@richsandness5409 3 месяца назад

@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.

@sunandevise9934 Год назад

Thank you

@drdaveclayton Год назад

Thanks for watching!

@drdaveclayton 9 месяцев назад

Thanks for watching!

@pamelahoyes3337 Год назад

My osteoporosis is worst in my spine, but I also have some vertebrae slippage at L4/L5. I fear putting too much weight on my spine from overhead. Will squats help the osteoporosis in the spine? If not, what exercises might help? Thank you for your videos.

@anaem956 9 месяцев назад

TY , regards from Spain . Could you pls advice on osteoporosis but for people who also have osteoarthritis? This combination is unfortunately very common on many of us . With this we can’t do impact nor heavy weights as it impacts on the neck , traps and shoulders where I have severe arthrosis. Could you help ? Thx ❤

@blanejnasveschuk6351 10 месяцев назад

How does indoor/outdoor rock climbing do on the full body intensity scale to increase bone density and strength? Wife and I are in our last year before turning 70. Indoor climbing for >10yrs. No intentions to stop, since so enjoyable solving “vertical puzzles” and a positive, supportive, community environment. Do we dare add more? Parameters for working out in the safe zone? …for reducing risk of overuse injury?

@BBurns-vg9om 2 месяца назад

Hi. This is great information. I loved your video with Candy lifting. What weight can Candy lift on a dead lift. Plus's the other weights.?? I'm doing dead lifts with a personal trainer twice a week. I'm up to now 45 kgs. It's took 3 months. 60 kgs with the bar . Plus,leg press and goblet with squats. And jump ing down .Thank you for the brilliant information in your videos. Very much appreciated .x

@mprb7051 11 месяцев назад

Any exercises for people with significant knee issues? I have arthritis, scarring and no remaining cartilage .. been told by Dr to Never do squats or exercises requiring knee bends or knee extensions with weight. Other suggestions?

@paulettehodges5495 4 месяца назад

What is your opinion on weighted vest when walking. Dexa scan -4.5 L4. Thank you for the information in your videos.

@anonymouspost9144 Год назад

My dilemma is non diabetic neuropathy, which limits my walking which in turn discourages me. I ride a stationary bike but I don't know if its doing anything. I do do some back exercises on the floor and use light bar bells for my arms.

@kathleenbrown1892 5 месяцев назад

Hi Dr. Dave! Do you suggest that we continue to increase the weight on the back squat or is there a point where we can maintain a certain weight? Maybe 75% of my body weight? Or 110%? Or what do you think? And would that be the same for a deadlift, bench press and strict press? Thanks!

@catta_h Месяц назад

Great video! Well I did jump exercises and had a stress fracture on the heel and osteopenia diagnosis. I joined the gym a year after and I’m unsure if I can use all the machines normally. Can a person with osteopenia in her 40s work out at the gym as the others? The spine machines are to be avoided? Like the rotation ones? I don’t have a trainer I just know how to use the machines already because I went to the gym in the past.

@cheeksmcgill9858 Год назад

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.

@drdaveclayton Год назад

Hi Cheeks! My latina wife loves her dance as well - especially Bachata! Unfortunately, you're right that it's unlikely to create the strong healthy bones you're looking for. Hope this helps, and good luck! Thanks for watching! Dr. Dave

@TeaRoseLover Год назад

Do you have the links to the exercises you recommended? Thank you for these videos! I just had two partial knee replacements during the pandemic 😷. The doctors nor PT’s are telling me what you’re saying.

@nellosarti5293 Год назад

Thank you for your precieus vidéos, can you give. us links to see the excercises. Thanks a lot

@drdaveclayton Год назад

Here's the link - thanks for watching! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-YP5oCmbhwnQ.html

@sl4983 Год назад

@@drdaveclayton are squats ok for knee replacements?

@Cindy-df1xk 11 месяцев назад

Thank you for this information we appreciate you. I have hyperthyroidism and it seems my bones are dissolving all of a sudden? Yikes!!!!

@OlinHyde Год назад

Awesome video. If high impact, high intensity workouts such as running increases bone density, is there an anti-correlation between VO2 max and osteoporosis?

@drdaveclayton Год назад

Great question Olin! There is indeed a correlation between VO2 max and bone density - a study of 84 women aged 20-75 found a strong positive correlation between maximal oxygen uptake and bone density at the femoral neck and spine. Separately, hand grip strength has been shown to correlate to density of the radius (the wrist bone), while back strength correlates with bone density of the lumbar spine. Thanks for the question! Dr. Dave

@sl4983 Год назад

What's vo2max?

@CC-ho5lw Год назад

What do you mean by anti-correlation? Isn’t as he says oxygen intake good for bones?

@mandysmith7812 9 месяцев назад

I did all the weights/running/ good diet and after a fracture mr Dexa scores shocked me. It’s not always the answer!

@phoenixgirl11 7 месяцев назад

I was a body builder, lifting very heavy weights, running 5-8 miles 5x a week. Extremely healthy diet and still got severe osteoporosis. So go figure

@gilljackson9971 4 месяца назад

@doctorclayton I have had 3 fractures both wrists and a vertebrae in 18 months may 2022 and December 2023 are these heavy weight bearing exercises appropriate for me. I am 73 and was very active. I am doing some weight bearing but havelnly been using 1 or 2 kgs. Thankuou

@anitatraverso5283 Год назад

Someone asked earlier but I think you missed it… Is rebounding ( on a mini trampoline) of any benefit, particularly if you jumped hard? Also, how about stomping your feet down hard on hard surfaces as you’re walking? Lastly, do vibration plates/platforms provide benefit? Is so, which ones? Thank you for your work 🙏🏼

@regenaheilmann5168 10 месяцев назад

Did anyone answer this? I’m curious too.

@cindyullman6035 9 месяцев назад

You'll get compressed spinal disks if not careful. I did!

@magpiegirl3783 9 месяцев назад

Low intensity vibration trials have shown positive bone outcomes. research Dr Clinton Rubin. High intensity vibration may cause harm and is often contraindicated by manufacturers of these machines for people with osteoporosis or other conditions. You start stomping gently. You might do it on carpet, maybe wearing shoes. You’d do this for a few months before moving on to heel drops. no more than 25 per day. Jumping and hopping carry high risk for people with osteo of the spine, so very gradual stomping to heel to small jumps.

@MsYoutuebchen 9 месяцев назад

@@cindyullman6035From trampolining, stomping or the vibrating platform?

@junemcgill8113 9 месяцев назад

I need to know the answer to this too! Please can somebody answer?

@shazben9822 6 месяцев назад

Hi Dave Please advise what would you recommend for someone like myself that has severe emphysema so my breathing alone would not able me to do such high excersize and also am I not at risk of further fracture? Please recommend first someone like myself and others that face the same or similar position

@Ground444 9 месяцев назад

Is rebounding good for osteopenia?

@maryboudreau836 7 месяцев назад

i like the idea of the kettle bell because there is no gym near me and i would need to use the weight at home. What would be my goal for weight, is it the most difficult for 8 reps?

@christinemarshall2726 8 месяцев назад

I do weights in Pump Classes( Les Mills style) in Australia Our instructors ALWAYS tell us to focus on correct technique before increasing weights.. Eg Knees should not got past toes when doing any type of squats.

@MrJinxie11 11 месяцев назад

How much impact do you think taking thyroid medication for past 20 years has on bone health vs. low hormones vs. no high impact exercises for a 65 yr. old woman?

@winstonallen6933 9 месяцев назад

I have osteoporosis in my left hip and osteopenia in my lower spine. I started a program 2 years ago similar to your recommendations and have improved my bone density in my lower back by 16% , but my hip has remained the same albeit I dq a smaller amount of weight with the kettle bell. I'll work on increasing the weight, but my Dr. Warned me that the hip is not as easy to make progress on.

@tanishakaushik05 2 месяца назад

Hi, I also have osteoporosis in my right hip and I want to reverse my bone density. Can you please tell me what exercises to do for it. Does your bone density improve?

@lizrigby-jones3700 6 месяцев назад

I was diagnosed with osteopenia some years ago. The squats may prove problematic, because i was also diagnosed with fibromalgia and arthritis of both knees, so pain can be a problem when excercising. Do have any suggestions please? Thank you.

@lisayoga 10 месяцев назад

Also, have you seen any studies on resistance bands, and how they can help?

@kristithomas4107 11 месяцев назад

I have major knee issues, “bone on bone,” and I can’t do squats without pain and major creaking and cracking sounds. So, not sure where that leaves me. Also, are you familiar with OsteoStrong? There is a studio here in Des Moines and I’m very curious if it really does what they say it does. It’s not cheap either. I know someone who has a membership and she claims her bones are stronger. I can’t find anyone who recommends this, other than the founder, and verifies that it actually works to alleviate osteoporosis. Thanks!

@klynn6736 2 месяца назад

Can you make some recommendations about types of places that offer these kinds of exercises?And appropriate supervision for osteophenic women ?

@BBurns-vg9om 2 месяца назад

Dr Clayton. I've watched your Amazing video on exercises with Candy. How many reps should I do on each session,each set. The dead lift,the overhead. Is it 4 lifts then rest,then go that 5 Times,,,,,be do grateful if you could reply. Thank you. From the UK.x

@sandyhubble9719 11 месяцев назад

3:14 Hi Dr. Clayton, I really enjoyed your video. I just got diagnosed with Osteoporosis. I’m 60 year old, stay active and an ultra runner. I was so surprised my Osteopenia advanced in 2 years to Osteoporosis. I’ve been running since I was 45 yrs old. My mom had Rheumatoid Arthritis and a hip replacement. I’ve been taking 1200 mg of calcium and 5000 units of vit D for the last 10 years and I still got Osteoporosis. Can I still run long distance and stay safe? I’m going to start taking Fosamax and I will start strength training. I do Barre and Yoga as well. Thank you. Sandy H.

@teelee3633 11 месяцев назад

Hi Sandy, I highly recommend Powerlifing. The Squat, Bench and Deadlift are the 3 exercises suggested by Dr Clayton. Since starting the Powerlifing 5 months ago, I can feel my muscles have strengthened. I am looking forward to reversing my osteoporosis in 12 months time!!

@inesperez8144 10 месяцев назад

Loosing bone means that you’re loosing about 11 minerals not just calcium.

@user-zh5hy1zg8b 10 месяцев назад

I wonder if you get Vit K2?

@alli65b58 10 месяцев назад

Hi look in to Vitamn D3 combined with K2 and collagen peptides..

@sabine4867 9 месяцев назад

Hi Sandy. Whatever you do don't take calcium carbonate.Dr Berg has very good RU-vid videos about bones. Magnesium..I just recently started using Magnesium Glycinate..faster absorbing there's differently kinds..but don't take Magnesium Oxide..,K2 with Vit D3 is needed for strong bones.Nit just calcium.

@ssd8837 11 месяцев назад

What about if I have Cervical fusion surgery and Lumbar spine pinched nerve? How can I combine both... exercising and not cause more damage to my spine?

@fiageldenhuys6888 22 дня назад

Hi Dr. Thank you. What about rebounding?

@maril1379 2 месяца назад

I heard from physical therapist to avoid golf, bowling and tennis because of rotation of certain joints- affects spine alignment.

@gaylesmith1738 14 дней назад

I just watched this video for the first time. I am very interested in the exercises you mentioned, but the link seems to be broken. Can you help me find these squatting, weight bearing workouts? I'm 72 and have osteoporosis. Thank you!

@camillecali22 8 месяцев назад

Any suggestions for someone who has cervical dystonia. Lifting things above my head would bot be possible. What exercises can I do with just my own body weight instead of adding huge amounts of weights. I had a dexa and I have what is considered normal bone loss for my age which I dont see as a good thing

@kmtx78 Год назад

What are your thoughts about the program OsteoStrong? I have had multiple back fractures, currently in PT. I have a dexa scan number of -5.7 and saw your video on the salt! I am curious to see if that program would work for me post PT but worry I may be too far gone. Had thyroid cancer that destroyed my entire body. Thanks

@kmtx78 Год назад

@@drdaveclayton thank you. Once I get stronger and out of PT I will look into that program. I am trying to gain weight due to the cancer I had that caused dysphagia. So happy I stumbled upon your channel.

@drdaveclayton Год назад

Appreciate the positive feedback! Good luck!

@magpiegirl3783 9 месяцев назад

Oh no. Please do not do the OsteoStrong program. You need to work with a qualified and experienced physiotherapist if you can find someone. You might like to try researching Margaret Martin who has the necessary expertise especially with those who have fractured. I’m assuming you are on bone meds with a score like that? Best wishes to you.

@dinamariea61 5 месяцев назад

Thank you for your video. Do you know if hill climbs (walking up a steep hill 8 times, 3 times a week) help with bone density? Also what is the best exercise to strengthen the bones in the lower spine or the L-1 to L5 lumbar area?

@suemoreno5217 4 месяца назад

Hill climbing helps on machine?.

@dinamariea61 4 месяца назад

@@suemoreno5217 Sorry, I do not understand your question.

@suemoreno5217 4 месяца назад

I met the treadmill machine putting setting it up on steep hill? Sorry.

@lisah.9687 11 месяцев назад

Great video!! I wonder if you are familiar with OsteoStrong? The company provides osteogenic loading using robotic machines that support axial compression of the bone (Wolff"s Law) to emulate the effect of high impact activity. The system promotes osteogenesis (bone building) through precise body positioning that allow loading forces that are much higher, safer, and more effective than typical weight bearing activity. Thank you!

@Savannah-ed4rv 9 месяцев назад

I went for a complimentary session there and it was pretty interesting what they do, but I couldn't afford the monthly fee and if you don't go regularly it's not really going to help you.

@jasonuren3479 10 месяцев назад

First time I've seen a video advocating weight bearing exercise to help combat osteoporosis/osteopenia. I was diagnosed about 5 years ago with osteopenia. I'm a 52 year old man. You recommend squats as the best exercise. Problem I have is I was born with spina bifida, which means i cannot free-stand, and have to use 2 walking sticks to get around. Could you please give me some advice as to how to move forward? Many thanks! Edit: only equipment i have at this point is a couple of dumbells and chinup bar in the doorway. Cheers.

@cchemmes-seeseeart3948 10 месяцев назад

"Weight bearing" in literal translation means to exert a force that opposes the force of acceleration of objects toward the earth, which is the definition of gravity, which is the cause of 'weight' & thus 'weight bearing.' So, bottom line 'weight bearing" is about 'force." ANY type of force you can manage to exert with your muscles will therefore be 'force bearing' which is 'weight bearing.' So your solution is to exert force with your muscles any way you can manage, given your limitations. Force on muscles is translated to force on bones, by the tendons which connect muscles to bones.

@cchemmes-seeseeart3948 10 месяцев назад

So given the explanation I shared, I would say you could do something similar to squats by exerting force with your legs in a squat type motion against a resistance. This would mean something like resistance bands, & moving your legs in a squat type motion against them, such as while lying on your back; instead of pushing your body up against your legs, you would push your legs down, against your body that is lying down. Or using a weight machine where you sit on an incline, to the degree possible, & push out the weight with your legs, just to give some idea. You can figure out how such possibilities would best work for you.

@jasonuren3479 10 месяцев назад

@@cchemmes-seeseeart3948 Excellent suggestion, thanks. I've tried resistance bands, and do use them for different things. I have been experimenting with squats using the dumbbells, with obviously some alterations due to being unable to stand unaided. I have been working on performing the squat with my bum against a wall, and basically sliding down the wall with each squat. I then found it easier to lean against a glass door, which enables freer movement as the glass gives less friction. Not an ideal solution, but it seems to work. Stance is not ideal because of having to lean on another surface, but it's improving as I'm getting more used to it. Appreciate your input, thanks.

@Sissyksgirl 11 месяцев назад

What do you think about weighted vests? I’m 63 and trying to reverse osteoporosis due to hyperparathyroidism. ( I had surgery in November 2022. I’m doing squats too!

@nanokeefe1461 11 месяцев назад

My parathyrod surgery was in August in 2022. Some doctors have noted that once the adenoma is gone, the bones began to rebuild.

@magpiegirl3783 9 месяцев назад

You might try Margaret Martin who is a qualified Physio and has videos on weighted vests and how to use them.

@presouz5 9 месяцев назад

Is resistance training just as good as weight training? I’ve been reading a lot and they are now talking about resistance training is better. Is this true? I also doing low vibration exercises.

@gennaronibaldi5365 10 дней назад

Breakdancing for 30 years has made my wrist’s huge. Now I’m working on my lower body bone health with jump rope and sprinting.

@VintagePrincess27 11 месяцев назад

What about the people who can not do these heavy exercises ? What is your advice for us? I’ve had Stage 4 Breast Cancer….

@giuliettawebber6772 Год назад

Hello from ltaly.great video thankyou.l have been walking and dancing but told not to lift weights as have bad osteoporosis in my back.which is opposite to what you say???? What does one do.l feel you are right but lm scared!!! Thankyou for your help dr Clayton

@giuliettawebber6772 Год назад

@@drdaveclayton thankyou for replying, very kind of you.Yes l suppose l will have to go to a therapist to make sure lm doing the right movements.thankyou agsin for your time and expert advice.

@12thDecember 11 месяцев назад

Good video, great presentation, but I have a question about high impact sports. Everything else I've read or watched advised strongly against high impact if your DEXA scan shows -2.5 or worse. Osteoporosis is measured as a range of severity. Can you elaborate a bit on what's safe for those of us who fall into an even more severe category of -3.1 or greater in the spine and/or hips? Edit to add: I'm in a rural area with no gym, so I need to know how to build bone density at home without having to buy expensive equipment. TIA.

@Savannah-ed4rv 9 месяцев назад

Doesn't look like you're going to get an answer!

@margih7374 9 месяцев назад

Always check with yr doctor first ! Start maybe with balance routines coupled with light weighlifting 250gm bags of rice in each or both hands.Rice bags as weights on across ankles as leg lifts. Pilates especially chair pilates. RU-vid has a number of sites just do a search. Make it fun by doing it to music that you enjoy. You can also do pilates lying on a firm bed. Maybe try your hand at basic Linedancing but slowdown speed of videos and cut out jumpy movements. Make all fun always with the safety of a solid chair. All balance, strengthening and pilates can be found on RU-vid. I DO stress please check with doctor and have a safety rail or firm chair to grab and go slowly at first building up strength and balance. Hope that helps. Enjoy all that you do, make it fun Me Time. 😊

@batteredwife 9 месяцев назад

Is it possible for you to get a physiotherapist to see your x-rays and recommend exercises accordingly?

@phoenixgirl11 7 месяцев назад

Light weights and low impact exercises won’t do it

@saeedehfa2250 10 месяцев назад

What if we have knee replacement rotate shoulder calf surgery and plantar fasciitis can we still do these exercises?

@sl4983 Год назад

Doctor, have you heard of osteoporosis of the skull? I only recently even heard of it.

@PsychoKittiesMovie 2 месяца назад

What about jumping rope with a weighted rope? I read it’s one of the most effective exercises for OP. I also read it can lead to stress fractures. What’s your opinion?

@marthabck7003 10 месяцев назад

I do a 45 times leg press combine with inner and out tight 60 CB pds…

@sharonpacker294 19 дней назад

Is it possible to do these exercises at home with free weights? I'd really rather not join a gym but understand that these exercises are essential. It seems to me that some can be done with free weights. What do you think? I have been using free weights for more than a year and graduated myself from 8 to 10 lb weights and I have one 15 pounder. I can get more weights but does joining a gym make more sense. I'm just so used to working out at home since the beginning of the pandemic. I signed up for the ostera online program but it does not include the weight lifting work.

@anjaliawasty2574 9 месяцев назад

I'm 60 plus and cannot do the kind of weights you suggest....what do you suggest for seniors with osteoporosis?

@FatimaRobaina-fi2qj 11 месяцев назад

I have pars defect ( degenerative fracture?) and I’m not supporting to jump. I do have osteoporosis on the spine and osteopenia on the hips. Can/ should jump. I also had to cut back running.

@austintone 5 месяцев назад

Can you achieve similar results by using resistance bands instead of weights? Thanks.

@lynaelkhoury13 9 месяцев назад

Hello Dr C is aquagym using weights good for bones ?

@n.harrington9298 Год назад

Where are the links to exercise videos you like that you mentioned would be at the end or in the comments?

@drdaveclayton Год назад

It's been hard finding good intro videos to workouts so I decided to shoot my own. I'll post it next week. Thanks for watching!

@sylviafielding5437 Год назад

Thank you so much for this video - I’m 70 (just) but after an horrendous fall last year when I broke my wrist, I had a DEXA scan and the diagnosis was severe osteoporosis in the spine and osteopenia in the neck and hip. The only treatment I was offered was a bisphosphonate infusion which, after researching the side effects I decided not to have it. I’ve being lifting light weights and doing fast walking up hills and taking all the recommended supplements but after watching your video today I’m going to use heavier weights. May I ask if a rowing machine is good for strengthening bones? Thank you

@sylviafielding5437 Год назад

@@drdaveclayton Thank you so much for replying and so promptly - that’s really useful for me. Also, it’s so rare that doctors will reply to comments and often the questions and answers are just as informative and incredibly helpful to people.

@drdaveclayton Год назад

Happy to help! Thanks for watching!

@gungrundl3470 Год назад

@@sylviafielding5437 p

@glennalovell4135 Год назад

I fractured my back L2 /L4 lifting those 40 pack water bottle cases delivering walmart groceries. I then tested -4.5 on a Dexa in that area of spine and -2.4 in both hips. I've completely changed my diet, no soda and taking 10,000 iu D3/K2 MK7 200 mcg and collagen. Back healing. is now going on 4months and not healed yet. Can I do squats with heavy weights with that severe of osteoporosis? I'm in pretty good health otherwise.

@cindylutz7442 11 месяцев назад

@Glenna Lovell My lumbar score was -4.6. I don't know if I've had fractures but I can definitely "do something" to my back wayyy too easily, and it always happens when I'm exercising. Was seeing a personal trainer right after my diagnosis, wanted to get on the horse safely, and for the most part they were very good about not pushing me to the bad point. I'd been doing squats with a 25 pound kettlebell with no issues. Then one day I came in and they've got this cage with, she told me, a total of 75 pounds of weight. I was a bit shocked but I hate to say "I can't do that," and she assured me the cage was to prevent my twisting. It definitely was heavy but I did okay the first two sets; by the third, I could feel that twinge, think it's my SI joint, slightly on the left side. It's so mild that except I've been here before, I would think it's no big deal. Of course the next day I knew. I basically can't do anything, despite six months now of carefully working on those muscles, that puts any torque, especially with heavier weights, on my lower, or as I learned this week, mid-back. (That was the mildest twist, truly didn't expect issues with that area.) It's extremely frustrating, how do I get stronger if I can't DO the things that will help me get stronger? And I used to do squats with weights all the time. Would do them on a vibration plate, even not that long ago. 😞

@kdcbattlecreek 8 месяцев назад

Need to know which machines would help. I need to build strength and balance to be able to stand

@pinkroses67 10 месяцев назад

I'm fused C4-C7 and T3-S1 with rods and it's anchored in my hips. What kind of exercises can I do? Plus, I have osteoporosis.

@DistrustUS 8 месяцев назад

Wow. I just found out I have osteoporosis. My doctor is saying nothing more strenuous than walking and maybe 20 lbs. lifting. I’m confused but my intuition tells me I can and should do more than that.

@phoenixgirl11 7 месяцев назад

I would change doctors

@deebrooks9488 Год назад

Hi, I had a compression L4 Fracture 7 mths ago and 3 bulging discs so I'm wondering how I avoid more compression and incorporate these exercises? Also what about mild rebounding? Can that build bone? Thank you❤

@mandiigraham1596 Год назад

Good question. He has given generic advice which needs broader inclusions. I have made separate comment as well.

@hallahasfar5588 Год назад

Thank you dr, but I can't do weight exercises because I had breast cancer and can't do anything with my right arm. What do you advice me please?

@hallahasfar5588 Год назад

@@drdaveclayton Thank you so much for your reply and support with all of us with Osteoporisis, I appreciate as I trust your advices and I start to watch all your RU-vid videos. I heard also that walking doesn't improve the quality of bones, is it correct information? And do you think a sport like Zumba helping?