I love getting stronger with you! 💪 Leave me a comment and let me know how you liked this workout! What type of workout would you like to see me do next?
I saw your channel mentioned in a FB group page that I've joined. I was diagnosed with osteoporosis in April, and it has seriously been overwhelming trying to find out what exercises are best and how to do them safely. I've worked out fairly frequently and including balance and mobility since having frozen shoulder a year or so ago, but had no idea my bone density was a problem. I like your approach in covering the four important areas. I'm looking forward to following along and getting stronger bones. Thanks so much!
So glad you are taking action to help your body be strong. It is overwhelming to sort out all the info. I hope you find my content supportive in your journey. So much more to come. Thanks for watching!
These videos are excellent!! I love that you only do 4 exercises each week to not overwhelm. Thank you for emphasizing SAFETY! I have OP and severe spinal problems and got injured at physical therapy from being pressured to do exercises that I told them were NOT safe for me. Love your videos!!
Thank you very much! There is a large variety in my weekly videos, so you can pick and choose which moves work best for you. Not all of them are right for every person. We are so unique in our needs. I do my best to explain why they are helpful, and give options for different abilities. I strongly believe you know your body better than anyone else. Thank you for watching and for your support of my channel.
HI Lisa, I am new to knowing all about osteoporosis and after 6 months I have come across you and I am loving your content. thank you. I am going to do an awareness raising talk for my local community and I will be referencing you and Brick House Bones as "the best videos for me" Thanks again, you describe things so clearly.
Hi! Thank you so much for this kind and generous comment. I appreciate you sharing Brick house Bones with others as you know you are not alone in looking for reliable information. If you want a video on a specific topic let me know and I will create it!
Thanks for sharing these exercises. I'm 4 months following a wedge compression fracture at L1 and am just getting into exercises with the help of a physio. I have been doing the squats without but without weights. Your exercises are great to add to my repertoire. Thanks again
I'm so proud of you for taking action and working safely. Great job! I hope you heal up quickly and get back to all the things you love! Thank you for the feedback!
Thankyou for these exercises. 3 fractures in 18 months means I really must get into a daily routine which I have started. No information from the Medics about exercise. When I was diagnosed I was only told to walk half an hour a day. So grateful for experts like you.
Thanks for posting these exercises. How often should we do them? I work with a trainer 2 times per week and looking to add some things everyday. I walk most days too.
I just started this week and did the week 1 exercises 3 times over 6 days. Five pound weights seem right for me. I think I will move on to week 2 in a couple of days. Something I have wondered about- when do you know to stop increasing weight for strength training? Like, over time, it's seems impossible to just keep increasing weight without end, right?
Hey! Great job!👏 Excellent question. Weight increases or decreases should based on effort. This may go up and down based on sleep, illness, gaps in training etc. As you are gaining strength and increasing weight you will come to a point where you are at the weight you use the most often. Gains may stabilize or be much more slow here. You may go from 5 reps at that weight to 6, or 7 up to 10 or 12 before you increase weight and drop back down to 5-8 reps. But yes, the short answer to your question is you will reach a plateau at some point. But as long as you are performing at the same effort and challenge you are getting the desired response to exercise. I also like to change the routine once I hit a plateau. Our bodies like a variety.
You should do posture and balance exercises every day and strength exercises 3 x a week. There are 13 BHB videos out now, each with new exercises you for you to choose. Variety is important too. So watch the videos from each week and pick your favorite ones to rotate in your week. There are complete workouts too if you prefer that. Thanks for watching and for your question!
Work on these 3 to 4 times one week, then pick another BHB video. You will have a large variety to chose from in each weeks exercises. I also have complete beginner videos for a full program. Welcome to the Brick house Bones family!
Here are the guidelines for strength exercise for OP. I hope this helps. Thank you for taking the time to watch and comment. Strength training: 2-3x per week, 2-5 sets of 5-12 repetitions at 70-85%+ of maximal muscle strength (1RM), increased progressively over time and targeting large muscles crossing the hip or spine. Mix up the exercises in the videos for variety. Its ALWAYS appropriate to progress slowly with lighter weights first and get comfortable with technique before adding heavier weights.
My dexa scan result / osteoporosis already . I didn’t start the meds prescribed. As per review a lot of side effects. Thanks I found your exercises program. I will start .. to do the exercises.
Could you provide some help for those of us who are NOT starting at the couch? Do I have to quit lifting weights and running? I look at these videos and think, "If I start doing this instead of what I am doing I will never be able to finish another Spartan race."
Great comment!!! You are already rocking it!!! Keep lifting weights and running. Crush that spartan race. I can give tips on exercises in general to avoid. For specific guidance for your risks and benefits get a personal coaching with an exercise professional educated on bone health. I know my classes are too hard for some, and too easy for others. Most OP related programs are way too easy to create the necessary stimulus for change. .... but some people are just much more fragile and at risk....its a balancing act. Always best to get expert guidance for your specific circumstance. Keep going!!!
Thank you so much. How would I find an exercise professional with the necessary qualifications? I live in a very rural area, and all that I can find advertised are just regular exercise instructors. @@DrLisaMooreDPT
You can look for a BoneFit trained professional near you though BHOF here: www.bonehealthandosteoporosis.org/bonefit-find-a-professional/ I am BoneFit trained. Or contact me to discus remote coaching here. www.drlisamooredpt.com/contact
Reebok Women's Nano X2 Cross Trainer a.co/d/efaxbue. I like these cross trainers because they have a little lift in the heel and are very stable. They help me to squat deeper with my stiff ankles. 😅
