How to Exercise Safely with Bone Loss-Free NOF Webinar

How to Exercise Safely with Bone Loss-Free NOF Webinar

If you weren’t able to attend NOF’s live webinar, “How to Exercise Safely with Bone Loss” on Wednesday, here’s the link to the recording.

March 7, 2018: Join NOF for our second online community webinar on Wednesday, March 7 at noon Eastern. NOF online community volunteer moderator, personal trainer and physical education instructor, Susie Hathaway will review the basics of safe movement, discuss why exercise is important for those with bone loss and offer exercise examples you can use to start a safe exercise program. Ray Morgan, an online community volunteer moderator and Diane Porter, a long time participant in Susie’s exercise classes will share their personal experiences with osteoporosis and the benefits they’ve enjoyed from exercising and moving safely.

Comments (Scroll to the bottom to leave your comment)

  1. Would you recommend using ankle weights during your workout for someone who has had varicose vein surgery and wears medical support hose for that issue?

    • Dear Susan,
      Increasing blood flow in the legs is often encouraged for those with varicose veins. I would think that an ankle weight could impede blood flow, like crossing the legs would, so it probably wouldn’t be a good idea. You could discuss it with your doctor and see if placing the ankle weight anywhere else, like above the knee for lying down leg lifts, would work for you. If your doctor recommends not using ankle weights, you could do more squats and lunges instead of leg lifts to target the leg muscles and hip bones.
      Kind regards,

    • Terry, thanks for your interest in my 3rd video! I don’t have it out yet, but I’ll send a notice in my newsletter when I do, so be sure to sign up! See yellow box, upper right.
      In the meantime, for variation, you could do a few extra reps for some or all of the exercises. You probably have the instructions and exercise form down pat, so could do this during the extra time while I’m giving instructions.

      You could also pick certain exercises and do 2 sets, hitting your back button. That second set can often be with a 1-pound heavier weight if you haven’t yet reached your maximum.

      Varying however you like is just fine between the free weights and bands, as long as you get a different workout in about every 4 workouts. It’s a good “surprise” for your bones. People tend to gravitate toward one or the other video, but doing a different workout a at least a couple of times a month is very beneficial for your muscles and bones. So is varying your cardio. If walking is your main aerobic workout, do some sidestepping, skipping, agility moves, go up hills or steps (using the railing), and make it brisk.

      Best wishes,

    • Thanks for your inquiry, Cheryl. I don’t have an exact date, but will announce it in my newsletter and blog, so be sure to sign up! (Yellow box, upper right.) Thanks!

  2. Hi Susie, I just have to take a moment to thank you for your DVD with free weights! I’m a pretty active person and avid researcher. I was certified as an aerobic fitness specialist (back in the ’80’s) and taught aerobic dance with routines I made up, so finding your DVD’s with safe moves for my advanced OP has been a lifesaver and I absolutely love working out with you! You set just the right tone and there’s time for me to add in more reps in between exercises. Well done! I’m progressing nicely. Can’t wait for the next DVD! Warm regards, Cathy

  3. Hi Susie,
    Been using your dvd about 3 months and started noticing bladder prolape worsening. I am not sure what to do? should I avoid certain exercises? Or could you recommend a different dvd for me? Thank you

    • Dear Sharon,
      My best suggestion would be to get a referral from your health care provider to a physical therapist (PT) who specializes in pelvic floor assessment and strengthening exercises. She could design a program for you to strengthen your pelvic floor, lessening any bladder prolapse. University hospitals have programs and therapies specifically for the pelvic floor and are worth the travel time.
      Best wishes,

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