A Simple Osteoporosis Prevention Exercise

A simple exercise that has been shown to improve bone density in premenopausal women and slow bone loss in postmenopausal women.

Category:

Howto & Style

Tags:

• osteoporosis
• health
• bone
• density
• exercise
• premenopausal
• postmenopausal
• prevention

[steeplechaserider]

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 .

[DrGeorgeBest]

@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]

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 .

[DrGeorgeBest]

@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]

thank you for this, don't understand how anyone can downrate this video... crazy

[DrGeorgeBest]

@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. 

[steeplechaserider]

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.

[DrGeorgeBest]

@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.

[Fieldofaware]

@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:)

[DrGeorgeBest]

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.