Welcome to lesson one of the osteoporosis tutorial series, Exercise Recommendations for Osteoporosis. In this first lesson I will introduce you to MelioGuide (and me), provide an overview of the rest of the upcoming lessons and introduce the first lesson on how exercise can reverse osteoporosis.
My personal philosophy is to empower my clients through education and coaching so that they can manage their health. In this seven part online video course, I will show you how to choose the osteoporosis exercises that will allow you can take control of your bone health.
Osteoporosis Tutorial Introduction to MelioGuide
About MelioGuide and Margaret
My name is Margaret Martin. I am a clinician who has worked in Canada as a Physiotherapist and the United States as a Physical Therapist.
I am passionate about health and the human body and I believe strongly that the movements we choose should be intelligent and the food we eat should be nutritious.
After graduating from McGill University in 1984, my career took me from the East Coast of Canada to the West Coast of the US. The first 24 years of my career involved working in variety of hospitals, clinics and industries.
Whether I was helping someone recover from a spinal cord injury, a stroke, or a hip replacement, my goal was always to help my patient be as mobile and independent as possible.
My Patients and Their Skeletal Health
The underlying system that my thousands of patients shared was they all had a skeletal system. They all had bones.
At that point, I decided that I would devote the balance of my professional career to building a website and a clinic where people like you could strengthen their bones in a comfortable and safe setting. For the past 12 years I have been working on MelioGuide to make it the leading place on the web for safe and effective prescribed exercise programs for people with osteoporosis.
In 2006, with the talents of my technologically savvy husband, Richard, MelioGuide was born.
Melio comes from the word “meliorate” – to make something better and stronger.
Exercise Prescriptions for Osteoporosis
My exercise prescriptions are better then most. Not only do they target your bones but they also take into consideration your heart, your joints, your balance, your core, and your pelvic floor health.
MelioGuide is the guide to make your body, your bones and your knowledge stronger. It will empower you to be able to understand how to move safely in your garden, decide whether the exercise class you attend is good for your bones or causing harm, and identify poses in your yoga or Pilates classes that should be modified or avoided.
Along my journey as a Physiotherapist and movement specialist, I became increasingly aware that many professionals, fitness and Yoga instructors have very little knowledge about osteoporosis. That led me to develop a 15 hour, two-day course for professionals that taught them how to treat patients with osteoporosis.
For over two years I taught live courses to healthcare professionals in both the US and Canada. Over 5,000 healthcare clinicians have completed my professional training courses. Today, my course for health professionals is available on-line through our partner, MedBridge.
Now I devote 100% of my time to working with individuals like yourself who have been diagnosed with Osteoporosis or Osteopenia and are fearful of moving in case they should break a bone. I look forward to working with you and am happy to have you join our community.
Course Agenda
The tutorials focus on the areas that will help you with your bone health and specifically the osteoporosis exercises that will allow you to build your confidence. Here is a quick summary of the lessons:
- The first lecture (below) answers the question many of my new clients have: can exercise reverse osteoporosis?
- The second lecture is called ‘Stop the Stoop’ and will focus on how to avoid that stooped, kyphotic posture.
- The third video lecture is on the key principles when starting an osteoporosis exercise program — and specifically a strength training program.
- The fourth video tutorial covers the major components of a comprehensive osteoporosis exercise program. It will discuss posture, strength, balance, flexibility and other major components specific to osteoporosis.
- In the fifth video you will meet several clients who have used the Exercise for Better Bones program and hear them talk about osteoporosis exercises.
- In the six video tutorial I cover yoga and osteoporosis.
- In the seventh and final lecture I discuss core strength and osteoporosis.
Many of my patients often put their needs second to the needs of their family. I encourage take the time to take care of yourself. Invest in your health and complete the course. Thanks!
Today’s Lesson • Can Exercise Reverse Osteoporosis?
One of the first questions new patients ask me is if they will be able to reverse their osteoporosis and specifically what role exercise plays in reversing osteoporosis. You first lesson will cover these topics. The video below covers the role of exercise in reversing osteoporosis. I encourage you to read a comprehensive blog post I wrote recently entitled, Can Osteoporosis be Reversed?
Tomorrow’s Lesson • Stop the Stoop
Stay tuned and keep an eye out for tomorrow’s email. The next lesson is on how to avoid a kyphotic posture and is called Stop the Stoop. See you tomorrow!
Your site has been suggested by my Physiotherapist of 20 years. I knew already some of the exercises but to see them on the screen is a good motivation. I’m happy to have registered.
How do I access the 4 videos? I only heard the short overview Tutorial.
Mary: You will receive them via email — one a day for the next few days. Make sure you check your SPAM, ‘Promotions’ or ‘Social’ folders.
Thank you for the first video delivered via email. I was inspired to register after seeing your interview with Brenda in the video “How to Treat a Compression Fracture”. I have reached the point in my life of 67 years where I don’t know what to do for the best anymore, I have osteoporosis, paget’s disease of the bone, a compression fracture and now, after not realising I hadn’t fully recovered from a fall a year ago I’ve made things worse for myself even though I’ve always considered myself a fairly practical type person. After listening to yourself and Brenda, I have made an appointment with my Dr for a full review of my situation (I am now on Prolia after 8 years on Actonel, together with ibuprofren/paracetamol and codeine when needed). Also heat packs or ice packs. In the meantime, I am reading through all of your guides Margaret for which I thank you wholeheartedly. Kind regards, Sue (Australia)
Thank you Margaret for your generosity in sharing your expertise for bone building exercise. I have received your tutorials 1 and 2 twice. No complaining, just wondering if I am missing something. I own your book Exercise for Better Bones but for me there is nothing like having a visual for what you have written. Thank you.
Where are the videos?
Hi Vicki: There is one video embedded in each page. If you cannot see the video inside the post, try reloading your browser. Also, the load time for the video can be affected by your internet speed. You should check that if you continue to have problems.
Firstly, thank you for the advice also that given in your book. I’ve heard that heel pounding can improve bone density. What’s your opinion on that?
Hi Jean,
The “heel drops” are in the Beginner level of the book. They were shown to increase BMD in premenopausal woman and to help maintain BMD in post menopausal women. This is why I put them in the book.
Keep well,
Margaret
Hello. I see the introduction video, but can’t find the actual video of Stop the Stoop.
Hi Ellen:
Try reloading your browser. The webpage, with the video embedded, will rebuild and the video will appear as it should. Depending on your browser — Chrome, Firefox, Safari, Explorer — the reload button should be located at or near the top of the browser. That should do the trick.
I cannot acces Stop the Stoop video. I only can access the Introduction. I have reloaded browser, and restarted my device. Does the video work with Safari browser on a Apple iPad?
Hi Stacie: I just tested the Stop the Stoop post in Safari on my iPad and the video plays fine.
Do you have your books in spanish?
Hi Lizette: Our books are available in English only.
I do not see the Stop the Stoop video. I have tried to view in both Safari and Chrome and nothing appears.
Nope. Can’t open the Stop the Stoop video after reloading Safari browser and restarting. Disappointing.
Hi Judy: I just tested on my Safari browser and had no problem with the video. I am unable to tell the source of the problem. I suggest you try another browser such as Chrome or Firefox.
Are there any exercises in your introduction videos? If I purchase the videos, I’m assuming I will need the equipment. When should I order it and how long does it take to arrive. Do you have an office anywhere near Los Angeles, CA?
Hi Pam: We are not located near Los Angeles. If you are interested in a consultation with Margaret, please read these instructions. https://melioguide.com/services/phone-or-online-consultation/
The DVD video workout is available on Amazon: https://amzn.to/2Pwngoh
I believe you can get the DVD delivered to your doorstep within a few days. The DVD is composed of three 35 minute workouts with plenty of exercises. All exercises are demonstrated by Margaret, are fun and designed for bone and muscle health. We have a list of equipment that will be used during the program listed here: https://melioguide.com/products/stronger-bones-and-body/
I CURRENTLY DO HALF HOUR STRETCHING EACH DAY. I DO 20 MIN TAI CHI CHONG ALL THE MOVES EACH DAY. I WALK AT LEAST 20 MIN EA DAY. IS THIS ENOUGH TO HELP ME MAINTAIN MY CURRENT BONE MASS. I AM CURRENTLY TAKING PROLIA . I AM 84 YRS OLD.
Hi Josephine, I commend you for all the movement you are doing. It will keep you limber and reduce your risk of a fall. Unfortunately streching, chi gong, and walking at a comfortable pace is not enough for building bone. It may be helping reduce the amount of bone loss in your hip but not your spine. I would encourage you to incorporate some exercises that work on strength. Be sure to continue with your Prolia.
If you are looking for safe exercises to do you there are 4 levels within the Exercise for Better Bones book.
All the best!
Is it safe to wear a weighted vest?
Hi Barbara,
Welcome to MelioGuide! There is a lot of material within the blogs for you to explore.
Here are two blogs reviewing weighted vests:
https://melioguide.com/osteoporosis-exercise-equipment/hypervest-weight-vest/
https://melioguide.com/osteoporosis-exercise-equipment/ironwear-weighted-vest-women/
Margaret
My doctor said exercise does not make a difference in reversing osteoporosis. What is your response to that comment and could you direct me to scientific studies that support the benefit of exercise for osteoporosis. You may have addressed this somewhere in your materials. I’m just discovered you.
Hi MB,
There are hundreds of studies looking at both BMD gains as well and most importantly bone quality gains. The following blog is a good start:
https://melioguide.com/osteoporosis-prevention/bone-quality-osteoporosis/
https://melioguide.com/osteoporosis-exercises/bone-builders-exercises/
They are both very long blogs but very informative.
Margaret