← Return to Exercise to strengthen bones (for osteoporosis)

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@johnbishop

@marcd, Thank you for starting this discussion. I found a collection of videos from Mayo Clinic that I think might also be helpful.

Strength training: How-to video collection: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031

Here is a list of the available videos on the link above:

Body-weight exercises: You can do body-weight exercises with little or no equipment. Watch these strength training videos to see how they’re done.
— Abdominal crunch
— Lunge exercise
— Modified pushup
— Squat exercise
— Step-up exercise

Resistance-tubing exercises: You can do resistance-tubing exercises at home or on the go. These strength training videos will get you started.
— Bent-over row with resistance tubing
— Biceps curl with resistance tubing
— Hamstring curl with resistance tubing
— Hip abduction walk with resistance tubing
— How to choose resistance tubing
— Squat with resistance tubing
— Standing hip abduction with resistance tubing
— Triceps kickback with resistance tubing

Free-weight exercises: Wonder how to get the best results from free weights? These strength training videos will show you how.
— Bent-over row with dumbbell
— Biceps curl with barbell
— Biceps curl with dumbbell
— Calf raise with dumbbell
— Chest press with dumbbell
— Reverse fly with dumbbell
— Squat with dumbbell
— Triceps extension with dumbbell

Weight-machine exercises: Whether you use weight machines at home or at the gym, proper technique is essential. Brush up on the basics with these strength training videos.
— Biceps curl with weight machine
— Chest press with weight machine
— Knee extension with weight machine
— Lat pull-down with weight machine
— Lying hamstring curl with weight machine
— Seated hamstring curl with weight machine
— Seated leg press with weight machine
— Seated row with weight machine
— Triceps extension with weight machine

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Replies to "@marcd, Thank you for starting this discussion. I found a collection of videos from Mayo Clinic..."

Thank you @johnbishop! Will lookup the links provided. I was doing seated twist and couple of other twisting exercises and read somewhere that no bending or twisting exercises for osteoporosis.

I’m so appreciative of all your work on mysteries surrounding systemic musculoskeletal issues. I must add that autoimmune disorders from lack of diagnosis, pain, depression & anxiety definitely exacerbate the fit into this mix.
I’ve done all of the recommended physical activity plus dance, triathletics, many years of meditational & spiritual work, yet wound up with PMR, ME/FM, & osteoarthritis, only controlled by Prednisone & it’s related oral meds and 4 biologics.
Now the prednisone has damaged my eyes, dental, spine C to S plus other essential musculoskeletal & joint health. I’ve seen 80+ drs, therapists, hypnotists, & voodoo healers.
I’m in need of serious help.

Three surgeries on both shoulders, severe arthritis everywhere, scoliosis, etc. I am wondering about strength training because Osteoporosis is taking a toll. Is it ok to just use a two lb weight for the free weight exercises? Thank you

Check with your Dr before doing any exercises as everyone is different and depending on the severity of the osteoporosis you might do some harm.