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A short video covering what is Osteoporosis, debunking misconceptions and building strong, steady and straight bodies if you suffer from Osteoporosis.
Chapters
00:00 Introduction
00:19 What is Osteoporosis?
00:54 Debunking misconceptions.
01:20 Misconception 1: Exercise increases risk of developing a broken bone.
01:54 Misconception 2: If I bend down, my spine will break.
02:57 Introduction to exercises
03:28 Equipment required
04:13 Exercises
04:19 Muscle strengthening
04:48 Hip hinge
06:07 Squat
07:31 Bone strengthening - Impact
07:38 Heel raise with impact
08:13 Impact squat
08:39 Marching on the spot with impact
08:57 Balance exercises
09:15 Tandem walking
10:15 Running man
11:00 Posture exercises
12:04 Wall slide
13:20 Swan dive
15:02 Recap
Disclaimer: The information in this video is meant for educational purposes only and should not replace any existing medical advice given to you by your own medical professional. Always consult with your own medical practitioner for personalised guidance.
Acknowledgements:
shurkin_son on Freepik and the Royal Osteoporosis Society (ROS) for stock images used.
For other resources on Osteoporosis visit: theros.org.uk
References:
Brooke-Wavell, K., Skelton, D.A., Barker, K.L., Clark, E.M., De Biase, S., Arnold, S., Paskins, Z., Robinson, K.R., Lewis, R.M., Tobias, J.H. and Ward, K.A., 2022. Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. British journal of sports medicine, 56(15), pp.837-846. [Accessed here: bjsm.bmj.com/content/bjsports... ]
Watson, S.L., Weeks, B.K., Weis, L.J., Harding, A.T., Horan, S.A. and Beck, B.R., 2018. High‐intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), pp.211-220.
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