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
Can exercise clear arthritis?
Hi Margaret,I
I am 61 years post menopausal woman who has osteoporosis, scoliosis and compression fracture on the T1.
I have have had 3 prolia injections and I do not experience any side effects so far. However due to so many bad reviews on prolia I become so confuse and worry. Should I continue the treatment or should I not.If I continue the treatment for how long. Because I read that I might have multiple fractures once I stop.I had taken actonel before and It did not help at all. With prolia my bmd improved significantly, but I still have low back pain.
Please answer and thank you very much.
Sisca
Hi Sisca: Thanks for contacting us. This is a question you should bring to your physician. In the meantime, you can read this post on Prolia so that you are better informed when you meet your physician.
https://melioguide.com/osteoporosis-treatment/how-long-can-you-take-prolia/
Hi Ruth,
So sorry I missed your simple but powerful question. No exercise cannot clear arthritis. Exercise properly prescribed for your needs can however make you and your arthritic joint(s) feel much better. Both flexibility and strength exercises become a daily essential in minimizing the worsening arthritis.
I hope you seek the advise of a trained professional.
All the best,
Margaret
Hello Margaret, I am 75 years old and very interested in your exercise program for osteoporosis…I had one Prolia shot and decided I did not want to take it again ….to continue the Prolia sounded very scary to me.. I would rather try to improve my spine without all the side effects of Prolia. Thanks for your help..it give us all hope. Lin
Hi Lin: Thanks. You can learn about Margaret’s exercise program here:
https://melioguide.com/products/exercise-for-better-bones-program/
Hi Lin
You should read Margaret’s post on Prolia:
https://melioguide.com/osteoporosis-treatment/how-long-can-you-take-prolia/
Hello Margaret! I am so happy to have discovered your program and have recently purchased your guide (and will try to get your DVD). I am 58 years old, and due to early menopause, have had osteoporosis in my spine and osteopenia in my left hip for several years (surprisingly, I was only advised to keep taking my calcium supplements). I have never really felt pain in either areas of my body until recently and have been moderately to not very active. In February 2018, I was diagnosed with breast cancer and was administered an agressive treatment course of chemo, radio, Herceptin injections and hormone-suppressing medication (anastrozol). Because I have been told the hormone suppressants would accelerate bone loss, it has been recommended I take zoledronic acid for several years. I worry about the possible side effects of this medication and wish I did not have to take it at all. Can I realistically achieve some gain in bone mass through your program? How safe is zoledronic acid and do I have any alternatives? Also, if I currently have pain in my spine (sensitive vertebrae), should I delay starting the exercise program? Thank you!
Hi Christine,
I too am glad you discovered my program. I am sorry you got early osteoporosis and breast cancer.
It is important for you to know that unless you fracture a bone, osteoporosis is a “silent” condition. You will not have pain due to a low bone density score. You may have pain and from stiffness and not exercising as much as you once did, but be sure to inform your oncologist so that they rule out the spread of cancer.
Exercises has a bonus effect of reducing both the amount of chemotherapy needed as well as the side effects from chemotheraoy. While you are in active treatment your goal is to reduce the amount of bone loss, which exercise will do. Until your cancer treatments are behind you, this should be your goal, along with staying strong, flexible and maintaining your balance. Once your treatments are behind you, then it is more realistic to look at the program as bone building. The exercises do not need to change but with less
As far as the zoledronic acid, I do think you have alternatives that are worth discussing with you oncologist/internist/GP. Zoledronic acid as you know is a bisphosphonate, many people are given the option to take a weekly or monthly bisphophonate which allows them to monitor how your body responds to a bisphosphonate. There are situations, specific to cancer, that your physician may be taking into to account, some are mentioned here:
https://www.macmillan.org.uk/information-and-support/treating/supportive-and-other-treatments/bisphosphonates/zoledronic-acid.html
I wish you much strength and support during this challenging time.
Margaret
Hi Margaret and Richard, I am just beginning on this journey and feel very overwhelmed. I am happy to have found you. My question is about vitamins and minerals. There are so many suggestions on the internet. Do you recommend going to a nutritionist, and if so, how do I find one who is qualified to give appropriate information. Also, how do I find a physiotherapist who has specific knowledge about osteoporosis? I am thrilled to have your program available, but I would also like someone who could watch me doing the exercises to make sure I am doing them correctly.
Thank you again
Hi Gayle. You can contact Nancy Robinson and ask her to help you with your nutrition plan. She specializes in nutrition for people with osteoporosis. Nancy has written several articles for us including this one. You can find her contact information and her book at the bottom of the article. https://melioguide.com/osteoporosis-prevention/bioidentical-hormone-replacement-therapy/
Regarding you search for a Physiotherapist who understands osteoporosis, you should look for one who has completed Margaret’s course for Physical Therapists. Unfortunately, we do not have a list of clinicians.
I suggest you do a Google search using keywords such as “Physiotherapist”, “osteoporosis”, and your city name. You should ask them what training they have completed specifically related to your condition. Alternatively, Margaret does phone/online consultations. You can check out that service here: https://melioguide.com/services/phone-or-online-consultation/
Hope that helps.
Hi, I’m a 65 year old male who has osteoporosis due to steroid (prednisone) use for an autoimmune neurological condition. The neuro condition has been under control for a year, may be in remission, and I am tapering from taking 30-40mg prednisone per day for a little over a year to alternating 7.5/0mg right now. I had compression fractures in L1-L3 and L5 in late 2018 and they’ve healed. Currently no sharp or dull pain (physical therapy core strengthening helped greatly) but have the stoop which limits walking and standing for a long time and requires I use a cane. Proposed osteoporosis treatment is an annual infusion of Reclast (Zoledronic Acid) but I will get a second opinion next month. Before all this I was always very active and strong and no stranger to hearty exercise.
Any experience and/or comments on steroid-induced osteoporosis? Does it change any advice on exercising that will be presented? The endocrinologist I went to seemed to emphasize that steroid-induced osteoporosis is different from age-related/metabolic change osteoporosis.
Thank you.
Mike
Hi Mike, Thank you for sharing your story. I am glad to read that you have been able to taper down your prednisone. From an endocrinological perspective, your osteoporosis is different (what he would look for in lab testing and treatment approach). From a Physiotherapy perspective, there is little difference. Every individual I see has their unique issues, strengths, and weaknesses.
Based on your story it sounds like your back muscles do not have the stamina and strength yet to support you. With only the assistance of your cane, your back muscles are fatiguing too fast. A cane is really only helpful for individuals who need a little assistance with their balance.
If you are still seeing a Physical Therapist ask them if they could introduce you to try using a Lofstrand or Canadian crutch. Alternatively, you may do well with Nordic Poles or Activator poles if you need more support. I try all of the options here because it is not only what works best but also what you are comfortable walking with (the look, practicality, etc).
Without speaking with you I can not offer any further guidance. Wishing you all the best.
Margaret