1. < Osteoporosis & Bone Health
Profile picture for elisny

Recommended Exercise - Short & Simple routines preferred

Posted by elisny @elisny, 1 day ago

Hello all. Exercise is so important for bone health, including slowing down loss and gaining bone strength. If you have discovered or developed simple, short routines that have worked for you, please post them here.

I have started doing 50 jumps (e.g. skips, heel lifts) each day, along with chair squats.

I have ordered physical therapist Will Harlow's book, "Independence for Life," coming out at the end of May 2026.

This is a 7 minute routine on YouTube that looks good to me for a place to start: https://www.youtube.com/watch She has many other routines as well. 🙂

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

Profile picture for gravity3
gravity3 | @gravity3 | 21 hours ago

Try melioguide.com

Many positive posts regarding her work with those who have Osteoporosis.

REPLY
Profile picture for nycmusic
nycmusic | @nycmusic | 12 hours ago

Short is good, and definitely the way to begin…if people are too loaded up with long routines, they may opt out….and you can scatter your exercises throughout the day/evening…no need to do all of them at once.

REPLY
Profile picture for beachesanddreams
beachesanddreams | @beachesanddreams | 10 hours ago

I found Alyssa Kuhn on YouTube. She is a physical therapist who provides wonderful exercises/routines for osteoporosis, arthritis, and balance (which is especially important to reduce risk of fracture).

She’s on Instagram too. I’ve incorporated her routines into my daily exercises and they’ve been great.

Hope she helps you too!

REPLY
Profile picture for babs28
babs28 | @babs28 | 7 hours ago

With osteoporosis it is important to avoiding flexing (bending forward) and rotating the spine. Exercises in a neutral spine are good. Usually people with osteoporosis tolerate back extension (bending backward) well. Just some advice from a PT.

REPLY
1 reply
Profile picture for bethieb
bethieb | @bethieb | 6 hours ago

I was told by a trainer (not a physical therapist) to skip the back extension machine. It was very easy for me to do, even at a higher resistance, so I was sorry to give it up. I've already given up the ab machine. Now, I'm confused. I wish I had a physical therapist who would go through the machines I use at the gym to show me to proper weight to put on them, etc.

REPLY
1 reply
Profile picture for beachesanddreams
beachesanddreams | @beachesanddreams | 2 hours ago
In reply to @babs28 "With osteoporosis it is important to avoiding flexing (bending forward) and rotating the spine. Exercises in..." + (show)
Profile picture for babs28 @babs28

With osteoporosis it is important to avoiding flexing (bending forward) and rotating the spine. Exercises in a neutral spine are good. Usually people with osteoporosis tolerate back extension (bending backward) well. Just some advice from a PT.

Jump to this post

@babs28 Alyssa Kuhn stresses exercises with a neutral spine.

REPLY
Profile picture for gravity3
gravity3 | @gravity3 | 18 minutes ago
In reply to @bethieb "I was told by a trainer (not a physical therapist) to skip the back extension machine...." + (show)
Profile picture for bethieb @bethieb

I was told by a trainer (not a physical therapist) to skip the back extension machine. It was very easy for me to do, even at a higher resistance, so I was sorry to give it up. I've already given up the ab machine. Now, I'm confused. I wish I had a physical therapist who would go through the machines I use at the gym to show me to proper weight to put on them, etc.

Jump to this post

@bethieb

Try getting info on melioguide.com She is a pt specializing in Osteoporosis

REPLY
Please sign in or register to post a reply.