Get yourself a weight vest and start walking. Get the one by NYKNYC it looks pretty cute , sleek no straight jacket look just a cute little feminine vest.
Get out and walk in the vest ! I cured my osteopenia by walking in the vest
also a solid diet that includes YES- some meat and eggs and milk too I feel great and my body is looking great - like an athlete.
Hi Dr - gravitational stress? The gravitational stress is placed on muscles to strengthen bones right? the bone when stressed is attached to muscles so I am a tiny bit comfused. I know that they go hand in hand muscle and bone as with th eastronauts that went to space they lost bone and also I think muscle mass from zero gravity .
@steeplechaserider Yes, muscular stress on bone attachments stimulate the bones to become denser too, but the stresses of gravity also act on bones independently of muscle activity. In fact, the compressive forces on the weight-bearing bones simply being upright in gravity are MUCH greater than the stresses that occur with even the strongest of muscle contraction. This is why activities like walking tend to prevent/reverse osteoporosis better than activities like swimming.
@steeplechaserider This is not a muscle strengthening exercise. It is an exercise that prouces gravitational stress to stimulate the bones to become more dense. It is intended for people with osteopenia/osteoporosis and it would take months of regular use to show an increase in bone density on a dexa scan.
@tdreamgmail Thanks for your comment. Some people choose to be negative about just about everything, so it doesn't really surprise me when I get the occasional bad comment on one of my videos.
I got very excited when I heard about building bones on the hips mine are minus -4.7 yet my spine is only minus -2.1 then I heard that you have to be pre-menopausal.
Is their anything I can do to build hip strength bones now to improve my t-score?.
Building bone is much more difficult after menopause for hormonal reasons, but it is possible in some cases. It comes down to being as physically active as possible and making sure to get adequate calcium and Vitamin D. For exercise, the one shown in the video and any form of weight-bearing activity (walking, weight lifting, aerobics/dance, etc.) done at least 3 days per week will at least help prevent progression and may reverse bone loss to some extent.
@DrGeorgeBest Even if one is one just started HRT it still would not matter?
I had my ovaries removes at age 20 and did not take any HRT till December 2009(age 49)when I was diagnosed. I am also taking a testosterone patch and Stronium. My Testosterone level was to small to be counted.
@Fieldofaware Exercise will still be beneficial to some degree regardless of the HRT, but the HRT should maximize the effects of whatever exercise you do.
Hey. Im a Physiotherapist student from Denmark who is in the making of af program for old womén at age +65 who is diagnosed osteopenia. What are the guidinglines for strengt training in the US. Here in Denmark the healtcare assoiciation say 12-15 reps of 1RM. And what about rotation and flexion in the columna. Does that include people with osteopenia, ore just people who have had fractured a bone while having osteopenia.
This may sound kind of arrogant, but I really don't pay much attention to guidelines. Treatment guidelines (at least in the US) are based on what most practitioners do, not necessarily on what works best. With regards to strength training for patients with osteopenia, my recommendation is to start them at a very easy level - 6-10 reps at an easy level of resistance to give the patient a sense of confidence at first and build up gradually, first in reps, then in resistance. Continued...
This way the patient gets used to exercising without experiencing a lot of muscle soreness which tends to discourage them. With regards to the spine, some recent research indicates that extension exercises reduce the incidence of osteoporosis-related compression fractures while flexion exercises actually INCREASE the incidence of spinal compression fractures. So far, I have not seen anything about the relative benefits or harm from rotation or lateral flexion.
I'm sorry to hear that the dilantin caused so much trouble for you. Hopefully the combination of the boniva and exercise will stop the bone loss or at least slow it down soon. Good luck!
I have osteopenia and have been exercising to increase bone density. I have a full workout and have been using small dumbbells and light ankle weights. My spine is what I care most about. I'm 47, perfectly healthy, ideal weight, have changed my diet (calcium Vitamin D3 plus minerals), but I am frustrated... is it true I can't bend my spine anymore --from the waist? Osteoporosis PREVENTION exercises are hard to find. Thanks for sharing this one! :)
Bending forward at the waist is less than ideal for a couple of reasons. With osteoporosis, repeated forward bending is associated with increased risk of compression fractures in the spine. Excessive forward bending can also result in herniated discs (regardless of whether or not you have osteoporosis). But this is not to say that you must never bend forward at the waist - just keep it to a minimum and avoid lifting anything heavy while bending at the waist and you should be fine.
Get yourself a weight vest and start walking. Get the one by NYKNYC it looks pretty cute , sleek no straight jacket look just a cute little feminine vest.
Get out and walk in the vest ! I cured my osteopenia by walking in the vest
also a solid diet that includes YES- some meat and eggs and milk too I feel great and my body is looking great - like an athlete.
steeplechaserider 4 months ago
Hi Dr - gravitational stress? The gravitational stress is placed on muscles to strengthen bones right? the bone when stressed is attached to muscles so I am a tiny bit comfused. I know that they go hand in hand muscle and bone as with th eastronauts that went to space they lost bone and also I think muscle mass from zero gravity .
steeplechaserider 8 months ago
@steeplechaserider Yes, muscular stress on bone attachments stimulate the bones to become denser too, but the stresses of gravity also act on bones independently of muscle activity. In fact, the compressive forces on the weight-bearing bones simply being upright in gravity are MUCH greater than the stresses that occur with even the strongest of muscle contraction. This is why activities like walking tend to prevent/reverse osteoporosis better than activities like swimming.
DrGeorgeBest 8 months ago
I am gonna try this - though it looks like it is not going to do anything but I wil try it and post my results in a few weeks .
steeplechaserider 9 months ago
@steeplechaserider This is not a muscle strengthening exercise. It is an exercise that prouces gravitational stress to stimulate the bones to become more dense. It is intended for people with osteopenia/osteoporosis and it would take months of regular use to show an increase in bone density on a dexa scan.
DrGeorgeBest 8 months ago
thank you for this, don't understand how anyone can downrate this video... crazy
tdreamgmail 1 year ago
@tdreamgmail Thanks for your comment. Some people choose to be negative about just about everything, so it doesn't really surprise me when I get the occasional bad comment on one of my videos.
DrGeorgeBest 1 year ago
I got very excited when I heard about building bones on the hips mine are minus -4.7 yet my spine is only minus -2.1 then I heard that you have to be pre-menopausal.
Is their anything I can do to build hip strength bones now to improve my t-score?.
Fieldofaware 1 year ago
Building bone is much more difficult after menopause for hormonal reasons, but it is possible in some cases. It comes down to being as physically active as possible and making sure to get adequate calcium and Vitamin D. For exercise, the one shown in the video and any form of weight-bearing activity (walking, weight lifting, aerobics/dance, etc.) done at least 3 days per week will at least help prevent progression and may reverse bone loss to some extent.
DrGeorgeBest 1 year ago
@DrGeorgeBest Even if one is one just started HRT it still would not matter?
I had my ovaries removes at age 20 and did not take any HRT till December 2009(age 49)when I was diagnosed. I am also taking a testosterone patch and Stronium. My Testosterone level was to small to be counted.
Thank you so much for your response:)
Fieldofaware 1 year ago
@Fieldofaware Exercise will still be beneficial to some degree regardless of the HRT, but the HRT should maximize the effects of whatever exercise you do.
DrGeorgeBest 1 year ago
Hey. Im a Physiotherapist student from Denmark who is in the making of af program for old womén at age +65 who is diagnosed osteopenia. What are the guidinglines for strengt training in the US. Here in Denmark the healtcare assoiciation say 12-15 reps of 1RM. And what about rotation and flexion in the columna. Does that include people with osteopenia, ore just people who have had fractured a bone while having osteopenia.
the7oaks 2 years ago
This may sound kind of arrogant, but I really don't pay much attention to guidelines. Treatment guidelines (at least in the US) are based on what most practitioners do, not necessarily on what works best. With regards to strength training for patients with osteopenia, my recommendation is to start them at a very easy level - 6-10 reps at an easy level of resistance to give the patient a sense of confidence at first and build up gradually, first in reps, then in resistance. Continued...
DrGeorgeBest 2 years ago
Continued...
This way the patient gets used to exercising without experiencing a lot of muscle soreness which tends to discourage them. With regards to the spine, some recent research indicates that extension exercises reduce the incidence of osteoporosis-related compression fractures while flexion exercises actually INCREASE the incidence of spinal compression fractures. So far, I have not seen anything about the relative benefits or harm from rotation or lateral flexion.
DrGeorgeBest 2 years ago
My anticonvusants ate into my lumbar spine and my bone density keeps getting worse I was on dilantin for 40 years
now I got off of it and I take boniva
as Im have osteoporsis
and I never had menapause symtoms
but I exc daily
and do my best
elleanor07 2 years ago
I'm sorry to hear that the dilantin caused so much trouble for you. Hopefully the combination of the boniva and exercise will stop the bone loss or at least slow it down soon. Good luck!
DrGeorgeBest 2 years ago
I have osteopenia and have been exercising to increase bone density. I have a full workout and have been using small dumbbells and light ankle weights. My spine is what I care most about. I'm 47, perfectly healthy, ideal weight, have changed my diet (calcium Vitamin D3 plus minerals), but I am frustrated... is it true I can't bend my spine anymore --from the waist? Osteoporosis PREVENTION exercises are hard to find. Thanks for sharing this one! :)
happyscorpio 3 years ago
Bending forward at the waist is less than ideal for a couple of reasons. With osteoporosis, repeated forward bending is associated with increased risk of compression fractures in the spine. Excessive forward bending can also result in herniated discs (regardless of whether or not you have osteoporosis). But this is not to say that you must never bend forward at the waist - just keep it to a minimum and avoid lifting anything heavy while bending at the waist and you should be fine.
DrGeorgeBest 3 years ago
Very good advise! I like the simplicity and it works. D..Z MSc diploma Exercise Therapist, London UK
danielscounter 3 years ago 2
Thanks for your comment!
DrGeorgeBest 3 years ago