In this video I share with you what osteoporosis is and what type of exercises can be helpful to minimise the chances of developing osteoporosis. Research highlighted, you should add weight bearing exercises to your daily routine if you are suffering from osteoporosis.  Osteoporosis can be defined as “a disease characterized by low bone mass and microarchitectural deterioration of bone tissue, leading to enhanced bone fragility and a consequent increase in fracture risk. Physical exercise is an obvious and natural way to modulate the bone’s mechanical environment, and one would expect that increased loading via physical activity should lead to bigger, stronger bones. In addition, adding dietary supplements such as Calcium and vitamin D has been shown to be beneficial for osteoporosis. I will cover the dietary recommendation in another video.   Prolonged aerobic training (e.g., swimming, cycling, and walking) is widely beneficial to all body systems, but there are clinical evidences suggesting that none of these activities provide an adequate stimulus to bones !! Non-weight-bearing aerobic exercise applies no or very low impact on bones, and shows lesser osteogenic responses than weight-bearing aerobic exercise in older adults. Regular walking, which is frequently prescribed to prevent osteoporosis, also has little or no effect on prevention of bone loss. This could be attributed that low-impact loading force applied during walking does not elicit loads of a sufficient magnitude, rate, or distribution to stimulate bone cells to lead to an adaptive skeletal response. I have shared with you a series of exercises that you can add to your daily routine. These exercises are low impact but they will challenge you to get stronger and build your bone density.  1- Body weight / weighted squat:  2- Dumbbell Shoulder press:  3- Plank / high plank:  4- Dips exercise  5- Side step up  6- Glute bridges  7- Standing Calf raises osteoporosis osteopenia bone density bone loss osteoblast osteoclast lack of bone density weight bearing exercises strengthen your bone best exercise for osteoporosis exercise for osteoporosis prevent osteoporosis References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/pdf/enm-33-435.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621390/ **MEDICAL DISCLAIMER** All information, content, and material of this video or website are for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your physical therapist or healthcare professional before doing anything contained in this content. By watching this video, you agree to indemnify and hold harmless Dublin Sports Injury Clinic(and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Dublin Sports Injury Clinic makes no representations about the accuracy or suitability of this content. #osteoporosis #osteopenia #osteoblast