Osteoporosis Workout Routine for Stronger Bones

Published: September 1, 2019
Updated: September 26, 2019

Workout Routine Example

Toe curls, squats, shoulder raises, wall angels, glute bridges… 

These are just a few of the exercises for osteoporosis I’ve shared over the years. But which exercises go well together and how often should you do them? 

In other words, what would a full workout routine for osteoporosis look like? 

Great question. And one I’ve received several times over the past few months. So, I’ve put together a sample workout schedule that explains how you might use these exercises!

Now, there’s nothing hard and fast about this schedule. It’s just an example to help guide you, and you can (and should!) adapt it to suit your needs. 

This is based on the optimal level of exercise for older adults, so of course, it may be a stretch to do this much right away. If that’s the case for you, start small. Pick one activity a week to try or even start with just a few minutes of stretching a day… 

Remember, it’s not where you start that matters, it’s simply that you start. 🙂

Exercise Guidelines for Older Adults

The U.S. Department of Health recommends older adults do at least 150 to 300 minutes a week of moderate-intensity aerobic exercise. 

Aerobic exercise means any activity where you’re moving for a sustained period of time, and your heart rate increases. For example, walking, dancing, Pilates, and even yard work count as aerobic activity. And as you can see, most aerobic exercise is also weight-bearing because your body is working against gravity.

So by engaging in just 2 hours and 30 minutes of aerobic exercise a week, you gain substantial health benefits— including bone health benefits! 

Alternatively, you can do 75 to 150 minutes a week of high-intensity aerobic exercise, or a combination of moderate- and high-intensity exercise to meet the guidelines. 

But note it’s preferable to spread your exercise throughout the week. That way, you won’t overextend yourself by pushing too hard in one session, and you’ll be more active on the daily.

The government also recommends adults do muscle-strengthening activities a couple days a week. Alongside weight-bearing exercise, muscle-strengthening activities are key for someone with low bone density. 

(If you’d like more information on why these exercises are beneficial for bone health, visit our osteoporosis exercises page.)

The last piece of the puzzle is balance training and regular stretching. Now, this doesn’t have to be much. Just 10 minutes of simple balance exercises and gentle stretching a day can go a long way. Of course, balance exercises help reduce your risk of a fall, and stretching does too by keeping you limber and agile.

And there you have it! Based on the exercise guidelines for older adults, here’s what a well-balanced workout regimen might look like: 

  • 2 hours and 30 minutes of aerobic exercise a week
  • 2 muscle-strengthening sessions a week 
  • A little bit of balance training and stretching daily 

But what kinds of aerobic activities are best, what does a muscle-strengthening session entail, and which balance exercises and stretches should you be doing? 

Here’s an example of a full workout routine for osteoporosis!

To make this schedule as easy as possible for you to use, we’ve put together a PDF version you can download by clicking the button below. I encourage you to print it out, mark it up to your liking, stick it to your fridge, and follow along throughout the week.

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Weekly Workout Schedule for Osteoporosis

Muscle Strengthening Exercise

Monday: Full Body Muscle-Strengthening Workout

Muscle Strengthening Exercise Icon

Muscle-strengthening exercise, also known as resistance-training, involves working against an opposing force like an elastic band, dumbbell, or your own body weight. And it’s helpful for osteoporosis because contracting your muscles also conditions your bones.

This example includes a variety of muscle-strengthening exercises to engage your full body. From your legs and core to your shoulders and arms, this workout effectively targets all the different muscle groups. 

Note that you can easily swap these out for any of the muscle-strengthening exercises on our blog, or include exercises that we write about in the future. So if you have difficulty with any of these movements, feel free to choose an exercise more suited to your needs!

Here’s how to do this workout:

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1. Front squats – 3 sets of 12 repetitions

For detailed instructions, visit our resistance band exercises page.

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2. Overhead press – 3 sets of 8 repetitions

For detailed instructions, visit our resistance band exercises page.

 

3. Triceps pushback – 3 sets of 8-10 repetitions

For detailed instructions, visit our spinal exercises page.

 

4. Alternating front dumbbell raise – 15 repetitions on each side

For detailed instructions, visit our shoulder exercises page

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5. Side leg raise – 15-20 repetitions on each side

For detailed instructions, visit our hip strengthening exercises page.

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6. The clamshell – 15-20 on each side

For detailed instructions, visit our hip strengthening exercises page.

+ 10-15 minutes of stretching and/or balance exercises

These movements would be a great warm up for your muscle-strengthening workout, or you can do them as a cool down afterwards. You could also do them at a different time of day from your workout, like as part of your morning routine or before bed. Whatever feels best for you!

Here are some examples:

Towel curl – 10 repetitions with each foot

For detailed instructions and a video tutorial visit our foot strengthening page.

Tennis ball grip strength – 3 sets of 10 repetitions

For detailed instructions and a video tutorial visit our wrist and forearm exercises page.

Chair pose – 5 repetitions

For detailed instructions and a video tutorial visit our balance exercises post.

Doorway stretch – 2-3 repetitions on each side

For detailed instructions and a video tutorial visit our posture exercises page.

Tailor this day to you: 

If you’re doing strength training for the first time, you may want to start small with one or two sets and work your way up to more. For more suggestions on how to adjust these movements to your fitness level, follow the links for each exercise above!

Aerobic Exercise Icon

Tuesday: Aerobic Exercise

For day two, an aerobic exercise session will do the trick. This can be your choice of any number of activities. From a simple walk to spending some time in the garden to playing a sport, it’s up to you! 

Of course, keep in mind these activities vary in intensity. You can use your target heart rate to determine whether an activity qualifies as moderate or vigorous intensity. For moderate activities, you should reach about 50-70% of your maximum heart rate. And for vigorous activities, it’s around 70-85% of your max rate. 

For more information on how to calculate your optimal heart rate, visit the American Heart Association here!

Here are some examples:

+ 10-15 minutes of stretching and/or balance exercises

Once again, I recommend incorporating just a few minutes of stretching or balance exercises into your day. In fact, it’s a good idea to do some stretching before you engage in your aerobic activity of choice!

Here are some examples:

Toe splay – 10 repetitions with each foot

For detailed instructions and a video tutorial visit our foot strengthening exercises page.

Shoulder rolls – 10 repetitions

For detailed instructions and a video tutorial visit our posture exercises page.

Toe and heel raises – 15 repetitions

For detailed instructions and a video tutorial visit our balance exercises page.

Wall angels – 15 repetitions

For detailed instructions and a video tutorial visit our posture exercises page.

Tailor this day to you:

To meet the recommended amount of aerobic exercise a week while following this schedule, you’d need to do 50 minutes of your activity of choice. If that seems like a lot, don’t worry.

Remember, these guidelines are based on the ideal amount. But really, any amount of exercise is good for your health. So start with whatever length of time feels right for your body, and gradually work your way up!

Wednesday: Rest Day

Kick back, relax. You’re doing great! 

Never feel guilty about taking a rest day either. Rest days are an important part of any exercise regimen. They give the body time to recover and prevent injury from overwork. But a rest day doesn’t mean spending the whole day on the couch either!

You should still move around, do some housework, go to the store… just moving around more in your day-to-day life can have a huge impact on your overall health.

Aerobic Exercise

Thursday: Aerobic Exercise

It goes without saying that you’re more likely to do an activity you enjoy than an activity that feels like work. So with your aerobic exercise days, try and find something you truly enjoy doing!

Do you love the peace that comes with tai chi? Or does getting out in nature inspire you? Whatever you enjoy most… do that! 

Here are some examples:

+ 10-15 minutes of stretching and/or balance exercises

Feel free to mix and match the balance exercises and stretches in any of these sections. Depending on how you feel, you may want to focus on stretching one day, and save the balance exercises for a low-intensity workout day. Listen to your body and choose whichever movements suit your needs!

Here are some examples:

Toe extension – 10 repetitions with each foot 

For detailed instructions and a video tutorial visit our foot strengthening exercises page

Lateral wrist exercise – 3 sets of 10 repetitions with each wrist 

For detailed instructions and a video tutorial visit our wrist and forearm exercises page

One leg stand – 15 repetitions with each leg

For detailed instructions and a video tutorial visit our balance exercises page

Head press – 10 repetitions 

For detailed instructions and a video tutorial visit our posture exercises page

Tailor this day to you:

You can adjust the length of time you engage in aerobic exercise, and you can also determine the intensity. A gentle aerobic activity like walking may be a good choice to start. If you find weight-bearing exercise difficult, you can even try a low-impact activity like water aerobics…

Now, land-based exercise is best for your bones, since your body is working against gravity. But water-based exercise does have slight bone health benefits too, and if physical activity is challenging for you, it can be a good place to start.

Muscle Strengthening Exercise

Friday: Full Body Muscle-Strengthening Workout

This is your final muscle-strengthening workout of the week! Since you’ve just completed two aerobic exercise days— and most aerobic activity engages the muscles in your legs— this second workout focuses on arm and shoulder strength.

Many of these exercises also engage your core. That is, the muscles in your midsection, including your abdominals, obliques, erector spinae (the group of muscles that run the length of your spine), and your glutes. And strengthening your core muscles is key because they work as stabilizers for your entire body!

Muscle Strengthening Exercise Icon
 

1. Low dumbbell row – 3 sets of 8 repetitions

For detailed instructions, visit our spinal exercises page.

 

2. Scaption – 3 sets of 10 repetitions

For detailed instructions, visit our shoulder exercises page.

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3. Seated wrist curl with dumbbell – 3 sets of 10 repetitions

For detailed instructions, visit our wrist and forearm exercises page.

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4. Glute bridge – 10-15 repetitions

For detailed instructions, visit our hip strengthening exercises page.

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5. Push up with a resistance band – as many repetitions as is comfortable

For detailed instructions, visit our resistance band exercises page.

 

6. Lateral shoulder raise – 3 sets of 10 repetitions

For detailed instructions, visit our shoulder exercises page.

+ 5 minutes of stretching and/or balance exercises

These two exercises are a great complement to your muscle-strengthening workout for the day because they also work your core. And they both fall under the category of balance exercises for this reason! (As I mentioned earlier, a strong core is important for stability.)

Here are some examples:

Forearm plank – 3-5 repetitions

For detailed instructions and a video tutorial visit our planking exercises page.

Superwoman – 3 sets of 8 repetitions

For detailed instructions and a video tutorial visit our spinal exercises page.

Tailor this day to you:

There are easier and more advanced variations for all of these exercises. So no matter your fitness level, you should be able to find a variation that suits your needs. Simply follow the links above to find suggestions on how to tailor each exercise. And for the glute bridge, we even have a dedicated page that shows you how to do four variations for low bone density!

Aerobic Exercise

Saturday: Aerobic Exercise

Take a deep breath. You’re almost there! 

You can choose any aerobic activity you like for the last active day of your regimen. To finish the week strong, opt for a more vigorous exercise like Pilates or barre.

Or if you’re feeling the weight of the week, choose something relaxing like a walk in the park. As always, it’s your call!

Here are some examples:

+ 10-15 minutes of stretching and/or balance exercises

This is your last balance and stretching session of the week, so make it count! These examples include some great leg and foot stretches to work out any tension from your aerobic exercise for the day.

Here are some examples:

Big toe stretch – 10 repetitions with each big toe

For detailed instructions and a video tutorial visit our foot strengthening exercises page.

Kneeling hip flexor – 10 repetitions on each side

For detailed instructions and a video tutorial visit our posture exercises page.

Calf stretch – 3-5 on each side

For detailed instructions and a video tutorial visit our foot strengthening exercises page.

Hip and back strengthener – 30 repetitions on each side

For detailed instructions and a video tutorial visit our balance exercises page.

Tailor this day to you:

Remember, you can mix and match any of the balance and stretching exercises throughout this post or on our blog. We also have full video series on our barre and Pilates pages you can follow along to fulfill your aerobic exercise requirement!

Sunday: Rest

Well done. That was hard work, and you did fantastic! Take the day to relax and reflect on how your week went. 

Was there any activity you really enjoyed? What did you find more challenging: strength-training or aerobics? Which exercise did you feel like you benefitted the most from? 

A little introspection can help you figure out what adjustments to make to get the most out of your routine in the future!

Osteoporosis Workout Takeaways

There’s no “one size fits all” when it comes to exercise. 

Everybody has strengths and faces different challenges. So remember, this workout routine is simply an example. 

You can mix and match the exercises in the muscle-strengthening workouts. And you can choose from any number of activities for aerobic days. You can start small and work your way up. Or if you’re more advanced, you can increase the length and intensity of any of these workouts!

Just listen to your body and don’t overdo it. And as always, it’s a good idea to talk to your healthcare provider before starting a new exercise regimen. 

One last note, exercise doesn’t have to be limited to going to the gym or putting in your 30 minutes a day. Doing housework, walking to church, spending time in the garden— these day-to-day activities all count as physical activity.  

Think of exercise as a gift you’re giving your body and your bones. Embrace it, choose activities you genuinely enjoy, and just move more on a daily basis. 

Like I always used to tell my personal training clients, if you make your exercise regimen work for you, instead of seeing it as work, you’ll get a lot more out of it… and it’ll be a lot more enjoyable!

Article Comments

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  1. RS

    August 31, 2019 , 7:26 am

    Good stuff. But I disagree. Over do it, with alignment.

  2. Megan AlgaeCal

    September 3, 2019 , 1:40 pm

    Hi RS, thanks for your comment!

    While a generally healthy person may be able to “overdo it” without any complications, it’s important to remember that there are always safety precautions to take when it comes to someone with health conditions such as low bone density! Hope you enjoy the exercises! 🙂

    -Megan @ AlgaeCal

  3. Clare ann Farabaugh

    August 31, 2019 , 7:56 am

    This is a great idea. .thank you

  4. Megan AlgaeCal

    September 3, 2019 , 1:34 pm

    You’re very welcome, Clare!

    Hope you enjoy some of the exercises and be sure to check out our other articles as well! ?

    -Megan

  5. Judith Culver

    September 1, 2019 , 9:36 am

    This article is great. I’m one year in to AlgaeCal and Strontium with great results. I feel like my exercise program covers a lot of areas but my abs are neglected. Is there an article about proper ab exercises for an active exerciser on the osteopenia/porosis border? Thanks a bunch. Judith

  6. Megan AlgaeCal

    September 3, 2019 , 1:37 pm

    Hi Judith! Great to hear from you ?

    That’s so wonderful that you are following an exercise program! You might enjoy our article on Planking Exercises here. Let us know what you think! ?

    -Megan @ AlgaeCal

  7. Asif Raza

    September 8, 2019 , 9:48 am

    Are all these Osteoporosis exercises safe for elderly patients with severe osteoporosis too?

  8. Megan AlgaeCal

    September 10, 2019 , 3:54 pm

    Hi Asif, good question!

    As different people will be in different stages of bone loss and have different capabilities, it’s best to talk with a healthcare provider before starting a new exercise program. For an elderly person with severe bone loss, it’s definitely important to listen to your body and not overdo it! Remember, these exercises can be tailored to you and you can always start with a gentler, lower intensity exercise routine 🙂

    Hope this helps! If you have any other questions, feel free to let us know! ❤️

    -Megan @ AlgaeCal

  9. Amber

    May 2, 2021 , 3:38 am

    So encouraging this program is working for you!

  10. Linzi

    November 10, 2019 , 10:36 pm

    This looks amazing! Thank you. I have been taking AC + SB for about 6mths now so I am excited to ramp things up a bit now.
    Did you say there was a printable worksheet?
    Thanks again.

  11. Megan AlgaeCal

    November 13, 2019 , 7:56 am

    Hi Linzi, you’re very welcome!

    Glad to hear you’re looking to add some exercises to your routine ?

    Yes! You can download a printable PDF of any of our articles by clicking on the green printer icon. This should pop up on the left side of the page (try maximizing the browser window and refreshing the page if you don’t see it the first time). Hope this helps!

    -Megan @ AlgaeCal

  12. Priscilla

    November 20, 2019 , 7:34 am

    Thank you for posting these exercises. I take a phone photo of them so I can do them at the gym.

  13. Blaire AlgaeCal

    November 20, 2019 , 12:05 pm

    So happy to hear that, Priscilla! We hope you enjoy your workout 😀

    – Blaire @ AlgaeCal

  14. Sandra

    December 26, 2019 , 6:48 am

    Glad to see tai chi in your list, as I’m a tai chi student of over nine years and also have a teaching certification. It’s great for the body; HOWEVER, tai chi is NOT an aerobic exercise as you have listed. It’s great for learning to balance (which can prevent falls). I recommend tai chi DAILY for general health and fall prevention, especially the focus on breathing that is so important. But it is not for getting the heart rate up or to strengthen muscles. It’s more of an internal energy exercise than physical, though of course, it is also physical up to a point–just not aerobic. Tai chi can strengthen thigh muscles, but only if done often enough and done properly. Thank you for the schedule.

  15. Blaire AlgaeCal

    December 27, 2019 , 3:59 pm

    Thanks for reaching out, Sandra! We totally understand where you’re coming from; surprisingly, depending on the kind of movements you do, tai chi can actually offer some aerobic benefits 🙂 We’re happy to hear you love tai chi as much as we do – keep up the great work!

    – Blaire @ AlgaeCal

  16. Nancy Given

    January 1, 2020 , 8:29 am

    What should the weights be for an older person in reasonably good health? 5 lbs? More or less?

  17. Blaire AlgaeCal

    January 2, 2020 , 11:22 am

    That’s a great question, Nancy! 5 lbs is a safe weight to use for most people. Of course, when it comes to exercises, recommendations are very much dependant on the individual. It’s best to use a weight that feels comfortable for you, and we recommend discussing any limitations with a physiotherapist.

    Hope that helps! 🙂

    – Blaire @ AlgaeCal

  18. Janet austin

    February 3, 2020 , 1:21 pm

    I do yoga daily with mixed moves with limited standing 13 years now..due to damaged cartilage, and maniscuse ,multable fractures from accident damage,osteoporosis …to go longer in yoga I do on my knees As well..this is still weight bearing.? And push ups…would the stretch band be a bonus

  19. Megan AlgaeCal

    February 3, 2020 , 3:26 pm

    Amazing, Janet!!

    Keep up the great work staying active ? The stretch bands are a great way to add in resistance exercises!

    -Megan @ AlgaeCal

  20. Heidi

    February 5, 2020 , 8:30 am

    I’m not clear on how long the aerobic activities should be? Is it 30 minutes? Please advise. Thanks!

  21. Megan AlgaeCal

    February 5, 2020 , 9:30 am

    Hi Heidi, good question!

    If you’re following this schedule, you want to aim for 50 minutes of Aerobic Exercise on Tuesday, Thursday, and Saturday (to reach the 2.5-hour weekly goal). If you’re going by your own schedule, you can split up those 2.5 hours differently…for example 30 minutes of aerobic activity 5 days a week.

    Hope this helps and do let us know how you get on with the exercises! ?

    -Megan @ AlgaeCal

  22. Barbara Steinhauser

    February 24, 2020 , 5:28 am

    Which yoga is best for someone age 67 with severe osteoporosis? I have been taking the supplement 6 months and need to order my second batch. I did yoga daily for over a decade but stopped when my granddaughter was born. She is now six!

  23. Blaire AlgaeCal

    February 25, 2020 , 10:51 am

    Hi Barbara,

    Thanks for reaching out! It’s great to hear that you are interested in taking up yoga again ? When it comes to exercises, recommendations are very much dependant on the individual. For this reason, we must advise a discussion with your doctor or a physical therapist/physio regarding your limitations prior to the implementation of any exercise routine.

    Hope that helps – and please do keep us updated on how you’re doing ❤️

    – Blaire @ AlgaeCal

  24. Marcia Kozlowski

    August 3, 2020 , 8:27 am

    I am a beginner with these exercises. When it comes to weights what # should I start with and for how long until I go to a higher weight #?

    Thank you,
    Marcia

  25. Megan AlgaeCal

    August 5, 2020 , 9:17 am

    Hi Marcia!

    Emma Gasinski, physical therapist, explains that in order to gain strength you should be using a weight that will make you struggle around the 8-10 repetition mark. For example, if you’re using a 3# weight for an exercise and are able to do 30 repetitions, this means the weight is too light. If then you try 20# and aren’t able to lift the weight, this is too heavy.

    We encourage you to play around with the weights to find what’s best for you and try to pick a weight where you struggle to do more than 10 repetitions. You can aim for 3 sets of 8-10 repetitions. After each set, rest for 1.5-2 minutes. Your next two sets should still be challenging.

    As you get stronger, you’ll be able to do more than 10 repetitions and this is when you know it’s time to increase the weight! You don’t need to increase the weight a lot – 1 to 2 pounds more should work for most exercises!

    Hope this helps 🙂

    -Megan @ AlgaeCal

  26. Cindy

    September 25, 2020 , 5:29 pm

    I was told by my Dr to walk and exercise because I have osteopenia, however I also have a torn meniscus and arthritis in my right knee and arthritis in my right ankle. Would exercising in my pool be beneficial?

  27. Megan AlgaeCal

    October 5, 2020 , 2:58 pm

    Hi Cindy, that’s a great question!

    Yes! Emma Gasinski, physical therapist, shares that exercising in the pool will be very beneficial for you. She explains that though this may not provide the amount of load we want on the spine and femur to increase BMD, it will allow you to keep moving without pain and to make the muscles stronger to eventually make your way to the ground. I would add extra resistance such as paddleboards and fins to allow for an increased muscular challenge during your exercises. The best thing you can do for your arthritis is to keep moving and strengthening the muscles around the joints in order to have better muscular support of these joints and translate your load when performing activities. You can also do gentle exercises such as jumping in the pool to increase the intensity of your workout and decrease the amount of stress you are placing on the knee and ankle.

    Hoping this helps! 🙂

    -Megan @ AlgaeCal

  28. raj

    October 14, 2020 , 8:23 am

    I had my scan in June 2020 and my doctor told me I have osteopenia since then I go for walk everday and also I followed some exercise from osteoporosis website and recently I found Algaecal exercise plan but I am not sure which exercise good for me because since June I got lower back pain is still not getting better. would you advise me please which exercise good for me.

  29. Megan AlgaeCal

    October 20, 2020 , 8:15 am

    Hi Raj, thanks for reaching out.

    It’s great to hear that you’re doing everything you can and being proactive after finding out about your diagnosis. We’re sorry to hear about your back pain. In response to your question, Emma Gasinski, physical therapist, suggests that you first get your back assessed by a licensed Physical Therapist in your area if you can. There can be multiple causes of low back pain and you want to be sure you are performing exercises that address your specific impairments… especially if the pain has not been improving. She would also suggest you continue walking because movement is best for decreasing pain. A focus on core and hip strengthening can be helpful, but again – it’s best to consult a physical therapist who can assess you as we do not know the whole situation. Emma would also suggest performing seated chair extensions to help open up the thoracic spine because this is a common area of increased flexion in women with osteopenia.

    Hope this helps, Raj! ❤️

    -Megan @ AlgaeCal

  30. Raj

    November 12, 2020 , 9:16 am

    Hi Megan,
    Thanks for replying. At this moment I can’t see any physiotherapist because of lock down. You said seated chair extension help thoracic spine is that means chair pose exercise?
    Also I do every day hip strenghthing exercise which help for my back pain but again end of the day my back muscles get stiff and painful.

  31. Abbi Young

    November 10, 2020 , 4:36 pm

    I didn’t realize you had so many different exercises and routines on the Algae Cal website! Even if I don’t win, I still feel like a winner with all of these resources. Thanks AlgaeCal!

  32. Megan AlgaeCal

    November 11, 2020 , 11:33 am

    Thank you for your very kind words, Abbi!!

    And yes, please do browse through the many resources on our website 😀

    -Megan @ AlgaeCal

  33. raj

    November 20, 2020 , 8:41 am

    Hi Megan,
    Would you please advise me which exercise shall I do everyday? For my hip and Lumber spine shall I do HIP strengthening exercises and spine exercises everyday or shall I follow workout routine?
    Thank you,
    Raj

  34. Raj

    November 26, 2020 , 8:42 am

    Hi Megan,
    I am still waiting for my reply?

  35. Raj

    December 4, 2020 , 6:54 am

    Hi Megan,

    I am still waiting?

  36. Raj

    December 29, 2020 , 8:08 am

    Hi Megan,

    I wonder if you can help with that I would like to use vibration machine would you suggest which one best to use for who has got osteopenia?
    Also is it ok to follow workout routine for who has got osteopenia or is there something different exercise plan.

    Thank you,
    Raj

  37. Blaire AlgaeCal

    January 11, 2021 , 2:15 pm

    Hi Raj,

    We’re so sorry for missing your questions!

    We reached out to Emma, AlgaeCal’s in-house physical therapist, with your questions. Here is her response:

    “The chair pose with the arms extended next to the ears is a great thoracic spine strengthening exercise as long as you can keep the chest reaching forward in front of you and prevent the shoulders from rounding forward. An easier version of this is seated in a chair and just working on extending arms next to ears while in this position. Another one for stretching the front part of the chest is just by leaning backward in a chair that is a little lower than the shoulder blades. As you lean back, bring the arms to the sides of the body and reaching towards the walls beside you lifting the chest forward as you bend back. Hip strengthening exercises can be done every other day with walking or aerobic exercise every day for at least 30 minutes. Spine strengthening exercises can also be done every other day. You can alternate the hip and spine strengthening exercises while also walking. If the muscles of the back are sore at the end of the day, try to include some yoga to gently stretch the spine. It is okay for you to follow this exercise routine with osteopenia as long as you are not getting pain while doing the exercises. This is great for the bones at whatever stage of bone-building you are in. You can get a vibration machine if you really like them. The professional opinion of the AlgaeCal community’s physiotherapist is that vibration plates definitely have a benefit in regards to reducing fall risk and ultimately fractures secondary to poor bone mineral density, but the vibration plates do not have enough evidence to support the use of only vibration plates as an effective tool to increase BMD. This means that even if you decide to get the vibration plates, make sure to continue with strengthening. Choose a vibration plate that has a handle or bar to hold on to in case you lose your balance. There is not a specific brand that is recommended. Good luck!”

    We hope that helps! Let us know if you have further questions 🙂

    – Blaire @ AlgaeCal

  38. Raj

    January 5, 2021 , 7:07 am

    Hi Megan,

    I am waiting for reply for my question. Could you kindly reply me please.

    thank you,
    Raj

  39. [email protected]

    February 22, 2021 , 1:10 pm

    I have significant spinal osteoporosis. I do morning stretches that include bending town to touch my toes and placing my foot on a chair and bending down to stretch my calves. Are these a problem with osteoporosis ?
    Thank you
    Vivian

  40. Megan AlgaeCal

    February 25, 2021 , 8:59 am

    Hi Vivian, thanks for reaching out!

    We checked in with Dr. Emma Gasinski, Physical Therapist, for her best recommendations. Here they are below:

    “Thanks for the question! It is advised to not put too much pressure on the spine in a forward flexion position especially when you have osteoporosis through the spine. Stretching the calf and the hamstrings is a great idea but at this stage, it is not safe to do this bending down to touch the toes because most people do not have the flexibility in the hamstrings to do this safely and end up placing too much pressure through the vertebrae. Instead of bending forward, try lying on your back and lifting one leg up into the air with a strap on the foot. This will eliminate any spinal flexion while keeping the nice stretch through the backs of the legs. To stretch the calf muscles, find a step and place the foot on the step with the heel on the ground. Shift the hips towards the toes and you should feel a nice stretch through the back of the lower leg. Hope that helps!”

    Hope this information helps, Vivian! 🙂

    -Megan @ AlgaeCal

  41. Lisa L

    May 1, 2021 , 12:40 pm

    Such useful tips, will incorporate into my workout routine.

  42. Jodi

    May 1, 2021 , 4:06 pm

    I like running. How much running would one need to do on aerobic exercise days, to get the most bone strengthening benefit?

  43. Dr. Emma Gasinski

    May 9, 2021 , 9:58 pm

    Hi Jodi!

    Thank you for the great question! Running is a great exercise and as long as this feels good on your joints, it is a fabulous exercise to do every day. The recommendations for aerobic exercise is to perform 30 minutes/day for at least 5 days to get the advised 150 minutes of moderate intensity exercise/week. Running is a great weight-bearing exercise and has much benefit for the bones due to the impact of the legs hitting the ground. As long as you are meeting the minimum 150 minutes a week as well as incorporating strength training at least 2x/week, that should be a great routine to maintain optimal bone health.

    Hope that helps!

    Dr. Emma Gasinski @ AlgaeCal

  44. Jodi Benware

    May 1, 2021 , 4:07 pm

    I like running. How much running would one need to do on aerobic exercise days, to get the most bone strengthening benefit?

  45. Linda Wade

    May 1, 2021 , 5:09 pm

    I am excited to add the toe curls and some dancing to my exercise work outs to help me with my routine and keeping my Osteopenia in to check. Thank you so much!

  46. Eileen

    May 1, 2021 , 8:34 pm

    This sounds like something I’d like to start doing. I need beginners exercise and will start easy

  47. Kymberly McMillan

    May 1, 2021 , 10:10 am

    Maybe I missed it, but when starting out doing arm and shoulder exercises, what weight do you recommend starting with?
    Thanks

  48. Megan AlgaeCal

    May 4, 2021 , 11:21 am

    Hi Kymberly!

    Dr. Emma Gasinski, our in-house physical therapist, explains that in order to gain strength you should be using a weight that will make you struggle around the 8-10 repetition mark. For example, if you’re using a 3# weight for an exercise and are able to do 30 repetitions, this means the weight is too light. If then you try 20# and aren’t able to lift the weight, this is too heavy.

    We encourage you to play around with the weights to find what’s best for you and try to pick a weight where you struggle to do more than 10 repetitions. You can aim for 3 sets of 8-10 repetitions. After each set, rest for 1.5-2 minutes. Your next two sets should still be challenging.

    As you get stronger, you’ll be able to do more than 10 repetitions and this is when you know it’s time to increase the weight! You don’t need to increase the weight a lot – 1 to 2 pounds more should work for most exercises!

    Hope this helps ?

    -Megan @ AlgaeCal

  49. Barbara Pearce

    May 1, 2021 , 10:11 am

    These exercises are a great way to safely strengthen the bones. I appreciate all the information you give for bone health, including the recipes!

  50. Bonnie Ihrke

    May 1, 2021 , 10:20 am

    Thank you for all the great workout videos. They are very helpful.

  51. Eun

    May 1, 2021 , 10:23 am

    I just ordered the AlgaeCal plus pack due to the result from Dexa scan showing diagnosis of osteoporosis. I wonder if I do all the core building exercise diligently, would it help to improve the loss of bone density.

  52. Megan AlgaeCal

    May 4, 2021 , 11:22 am

    Hi Eun!

    Regular exercise, especially weight-bearing exercise, will absolutely help support your bone health. Feel free to browse through the many exercises we offer on our blog 😀

    -Megan @ AlgaeCal

  53. Ardis Jones

    May 1, 2021 , 10:34 am

    My bone density was way to low, but after just 6 months of AlgeCal, my yearly bone density test was back to normal.. so I am sure I will stay on the AlgeCal, as I am not getting any younger..

  54. Diana Kendle

    May 1, 2021 , 10:39 am

    The exercises are so helpful, and doable for any age group. I walk each day, lift weights on alternate days, and work with stretch bands. The videos posted are done slow enough to follow, and show different body angles, which is helpful. Thank you for the help in keeping my 75 year-old self healthier and stronger.
    Diana K.

  55. Jill

    May 1, 2021 , 10:41 am

    Even though I have severe osteoporosis, I’ve been doing yoga and dancing all my life, so most of these exercises are familiar to me. However, as I age, it’s good for me to see modifications and to remind myself that I don’t need to do a headstand or triple turn anymore!

  56. Gai

    May 1, 2021 , 10:57 am

    I fractured both arm bones almost two years ago and that how I found out that I have osteoporosis. I am gradually building back the strength in that arm through exercises like these! Thanks for the ideas..

  57. Karen

    May 1, 2021 , 11:07 am

    I have been taking your product off and on over the past 4 years. Thank you for all of your help and for introducing me to the foods and exercise.

  58. Deborah Adams

    May 1, 2021 , 11:11 am

    I love having a schedule and plan for the week as the above exercise schedule offers. I also enjoy doing the very beneficial yoga poses that you offer.

  59. Lynn Pollock

    May 1, 2021 , 11:16 am

    I do a Pilates workout everyday at Club Pilates and use weights for arm workouts. I also walk 7000-10000 steps a day. I seem to have a lot less pain or injury with this routine than others like the weight routine you suggested. Or even an active yoga program. Is this enough to build bone density???

  60. Dr. Emma Gasinski

    May 8, 2021 , 3:16 pm

    Hi Lynn – thank you for the question!

    It is great to hear that you are staying very active with Pilates and walking and that this is keeping pain away! This is a great routine especially because you are incorporating weights through your Pilates exercises. To answer your question, the exercises you are doing – especially weight bearing with walking and the different Pilates movements – are great ways to maintain a healthy bone density. In order to build bone density, make sure you are challenging yourself and increasing the intensity as needed. If you find the exercises are getting easy, try increasing the weight in order to increase the stress on the muscles which ultimately increases stress on the bones and promotes bone growth. You can also consider adding a weighted vest or increasing the inclination when walking to increase the intensity and stress on the bones. The program you have sounds fabulous and the most important thing you can keep doing is to stay active every day!

    Hope that helps 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  61. Heather

    May 1, 2021 , 11:17 am

    This is a great “go to often” place for tips and info on osteoporosis-related exercise. With a fairly recent diagnosis (in the past year and a half), and several fractures since, it’s kind of scary going forward. You don’t know what might cause another one. Good to have some guidance along the way.

  62. Judy Erwin

    May 1, 2021 , 11:23 am

    Some great ideas here, some of which I have been doing.

  63. Peggy

    May 1, 2021 , 11:27 am

    Great article. I jazzercise,4-5 classes per week and play Pickleball 3X per week. You’ve got to keep moving!!!

  64. Susan Troester

    May 1, 2021 , 12:11 pm

    I LIKE THE INFORMATION ON SAFE EXERCISES. THE VIDEOS ARE SO HELPFUL.

  65. Judy

    May 1, 2021 , 12:25 pm

    Considering Covid, this 78 yr old has found daily stretching & strengthening coupled with a 3 mile walk an effective way to exercise. ‘Love having my treadmill facing out of my garage with a view of the water and ability to interact with neighbors walking past.

  66. Laura

    May 1, 2021 , 12:30 pm

    Thank you for all the great ideas! Now I just need to line out a routine that will work for me and that I can keep doing.

  67. carolyn baker

    May 1, 2021 , 12:47 pm

    I am so excited to get started with these exercise recommendations. I already do some of these in a workout session three days per week. I can add these on the alternate days. Thank you!!!!!

  68. Lynne

    May 1, 2021 , 1:09 pm

    Hi! I use a Pilates chair for exercise for my legs and lower body. I do about ten minutes each day. Will these exercises help to improve osteoporosis?

    Can you recommend any specific exercises that will benefit osteoporosis on the Pilates chair?

  69. Dr. Emma Gasinski

    May 9, 2021 , 9:53 pm

    Hi Lynne!

    That is great to hear that you are using the Pilates chair for exercises for your legs. Depending on which exercises you are doing, this should be a great benefit for osteoporosis. As long as you are performing the weight bearing activity at a higher intensity, this sounds like a great exercise to do to help with your bone health!

    As far as recommendations, Lara Pizzorno’s book “Your Bones” has some great recommendations for Pilates based exercises that is advised to check out!

    Hope that helps!

    – Dr. Emma Gasinski @ AlgaeCal

  70. Susan

    May 1, 2021 , 1:21 pm

    I am a breast cancer survivor who had to not just give up estrogen at age 49, but took meds for 5 years to shut estrogen production down completely from various parts of my body. That has taken a huge toll. It didn’t take long to fall into osteopenia, then dropped to osteoporosis about 3 years ago. I had always taken 1200mg calcium daily and 400 IUs of vitiman D….but oncologist, rheumatologist and an endocrinologist said I’m probably wasting my time because of the cancer drugs. I’ve been losing bone in my jaw; and as a result many teeth pulled, bone grafts & implants. I’m 66, I’ve always been very active, I swim laps, walk a lot, do a lot of lifting around my home, love to travel. I ordered AlgaeCal & I’m on the last of 3 bottles, so I don’t yet know if bone density has improved. I have a hereditary mutation to my BRCA1 gene which doesn’t help. I am no longer married – so AlgaeCal is a big expense for me. Is there ever a sale? Any other suggestions?

  71. Megan AlgaeCal

    May 5, 2021 , 10:05 am

    Hi Susan, thanks for reaching out and taking the time to share.

    We’re sorry to hear about all the health challenges you’ve been going through. We admire your strength and determination! ❤️

    We suggest reaching out to our Bone Health Consultants at [email protected] or 1-800-820-0184 so that they can go over our pricing options and work with you to figure out what would be most cost-effective for you. They’re available 6am-4pm PST, seven days a week, and always happy to help!

    Susan, we also happen to have a giveaway right now! For a chance to win a 6-month Bone Builder Pack + more, simply follow the steps here before May 31st. Best of luck and if you have any questions, don’t hesitate to reach out! 🙂

    -Megan @ AlgaeCal

  72. Michele L Cantone

    May 1, 2021 , 1:27 pm

    I have osteoporosis and severe scoliosis. Which exercise can I do to strengthen my core?

  73. Megan AlgaeCal

    May 5, 2021 , 10:18 am

    Hi Michele!

    We have a guide going over core exercises for osteoporosis here. Feel free to take a look! 🙂

    -Megan @ AlgaeCal

  74. Carolyn

    May 1, 2021 , 2:13 pm

    Is stair climbing good for building bone in the spine and hips? Thank you.

    Carolyn

  75. Dr. Emma Gasinski

    May 8, 2021 , 3:20 pm

    Hi Carolyn – thank you for the great question! Stair climbing is an excellent exercise to increase the load through the hips and spine to help encourage improved bone health because this is a weight bearing exercise that is a higher intensity movement.

    Hope that helps 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  76. Carolyn

    May 1, 2021 , 2:14 pm

    Doing squats daily good for building bone in the spine and hips? Thank you.

    Carolyn

  77. Megan AlgaeCal

    May 5, 2021 , 10:10 am

    Hi Carolyn!

    Daily squats can help support hip strength. If you’re interested in targeting these areas, check out our exercises for the spine here and hip-strengthening exercises here.

    Hope this helps! 🙂

    -Megan @ AlgaeCal

  78. Nina Kelly

    May 1, 2021 , 2:31 pm

    I appreciate the sharing of various poses and exercise routines in a scheduled manner. I currently alternate between yoga and interval training with weights. Do you believe that is sufficient or should I consider more? Please advise — thank you

  79. Dr. Emma Gasinski

    May 8, 2021 , 3:24 pm

    Hi Nina!

    Thank you for the comment and glad you find the format helpful. Yoga and interval training with weights is an excellent routine! It would be advised to also consider adding a weight bearing aerobic exercise such as walking, running, or stair climbing 30min/day 5x/week to improve cardiovascular endurance but if you find your heart rate increases with the interval weight training, that works too! As long as you are getting 150 minutes of moderate intensity exercise a week – you are meeting the recommended amount of movement!

    Hope that helps 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  80. Jane

    May 1, 2021 , 3:10 pm

    I start every day with some exercises that my Physical Therapist gave me for moderate back pain. I try to walk at a moderate pace for about 50 minutes 5 days a week. I need to add more stretching and balance exercises. Thanks for prodding me in that direction.

  81. dog gone it

    May 1, 2021 , 3:12 pm

    Thank you for having this site available for questions and discussion about journeys and experiences with Osteoporosis

  82. Cheryl P.

    May 1, 2021 , 3:23 pm

    I’ve had declining bone density for years, and finally started the AlgaeCal Power Pack in January 2021. I was relieved to see all the great information on exercises for osteoporosis because I do not belong to a gym and prefer to work out at home. I’ve incorporated many of these exercises into my twice weekly routine: those for hips, legs, and glutes; also shoulders, back, and core strength. The videos are so helpful. Thank you so much!

  83. Nancy Walsh-Boeder

    May 1, 2021 , 3:40 pm

    I love the barre videos. Please add more!

  84. Deborah Dunn

    May 1, 2021 , 3:41 pm

    The monday through Friday schedule is a good start. I add wrist and foot exercises which are important to me. I also do the balance exercises for 10 minutes every morning before breakfast. Thank you Algaecal for making all this available to us.

  85. Janice Hayslett

    May 1, 2021 , 3:59 pm

    Thank you for these exercises and videos; I will definitely be checking them out!! ☺️

  86. Donna Weaver

    May 1, 2021 , 4:12 pm

    Thank you for providing a week long sample routine! Love the videos showing the how to do it along with the step by step instructions! Excellent and helpful!

  87. Susan

    May 1, 2021 , 4:32 pm

    This all looks wonderful….the real world doesn’t support this type of concerted effort due to many difficult life situations….Momentum, encouragement, motivation….support from those around a person is critcal to achieving the goal of a healthy life….tough times…..

  88. Laurie

    May 1, 2021 , 5:54 pm

    I have noticed what a difference of my mobility by taking AlgaeCal. I had an injury of T12 and Kyphoplasty Surgery. I’m a year out from surgery. Are there any specific exercises that would be helpful to do daily. What would be some good stomach exercises? Thank You. Laurie

  89. Dr. Emma Gasinski

    May 9, 2021 , 10:04 pm

    Hello Laurie!

    That is fabulous you have noticed a change in your mobility since starting AlgaeCal! Happy to hear that you are a year out from surgery as well. Yes there are certain exercises that will be great for you to perform daily. This includes a locust pose which is performed on your belly and lifting the chest, arms, and legs off the ground. Try to hold every day for as long as you can working your way up to 1 minute. This exercise is fabulous for your back muscles.

    The other exercise you can perform every day is a plank position as well as a side plank position. These can be modified to fit your current fitness level. Again, try to hold these for as long as you can for up to 1 minute each position. These movements will help strengthen the front and sides of the core musculature.

    Hope that helps and we are wishing you a speedy recovery!

    – Dr. Emma Gasinski @ AlgaeCal

  90. Tara Serafin

    May 1, 2021 , 6:46 pm

    I think it any kind of exercise routine is good as long as you “listen to your body” and do not over stress yourself. As with anything, moderation is key. Take for example some of the above routines… they are wonderful for building bones and overall body strengthening, but always take note on how you are feeling , on any given day, so you can adjust the routines accordingly and get the most out of them. ?

  91. Maggi

    May 1, 2021 , 6:47 pm

    I’m so thrilled to see your complete exercise routine suggestions. Just visited with a Physical Therapist to set up a safe workout regimen considering my severe spinal osteoporosis. Have been taking AC & St for just 1.5 months. Look forward to working hard with the right exercises and having an encouraging DXA scan later this year. Thanks for all you do!

  92. Maggi

    May 1, 2021 , 7:08 pm

    I’m so thrilled to see your complete exercise routine suggestions. Just visited with a Physical Therapist to set up a safe workout regimen considering my severe spinal osteoporosis. Have been taking AC & St for just 1.5 months. Look forward to working hard with the right exercises and having an encouraging DXA scan later this year. Thanks for all you do!

  93. Elizabeth Siskron

    May 1, 2021 , 7:40 pm

    I have been doing CrossFit since last May. I have had double knee replacement. The workouts have really helped me. I don’t want to overdo it however. I just do the weight I can handle. Do you see anything wrong with doing this type of workout?

  94. Dr. Emma Gasinski

    May 9, 2021 , 10:08 pm

    Hi Elizabeth!

    That is fabulous you are doing CrossFit after having double knee replacements and that you are benefitting from the exercises! Doing the weights you can handle is a great start to begin to feel comfortable with the movements you are doing in the CrossFit gym. There is nothing wrong with doing CrossFit under guidance from a skilled coach who can make sure you are doing the exercises with correct form. In fact, CrossFit is a great way to get you stronger and more able to do the functional movements that you perform every day while helping prevent future injuries. Keep up the great work!

    – Dr. Emma Gasinski @ AlgaeCal

  95. Guy Fagot

    May 1, 2021 , 8:10 pm

    Could you publish some insights about the impact of GERD medication induced low stomach acidity.

  96. Dorothy Verrengia

    May 2, 2021 , 5:27 pm

    Would love to learn m ore about Yoga workouts that benefit our bones..Thank You AlgaeCal!!

  97. Ruth Pender

    May 1, 2021 , 9:35 pm

    Great routines! Just curious about how long after menopause – post menopause you can you the guarantee for the product.

  98. Ruth Pender

    May 1, 2021 , 9:37 pm

    Great routines! Jump rope is a great alternative to ditch things up.

  99. Alesha Wiese

    May 2, 2021 , 7:11 am

    I incorporate barre into my exercise 5 days a week. 4-5lb weights are used for upper body workout. Is additional strength training still necessary?

  100. Dr. Emma Gasinski

    May 9, 2021 , 10:15 pm

    Hi Alesha,

    That is awesome that you are performing barre 5x/week. The weights that you are using during barre are used at an increased repetition rate which places stress on the muscles in a similar way that lifting heavier weight for less repetition would do. The exercise is great but it is still advised to incorporate heavier strength training throughout the week if that is possible. Simply being because throughout your life, you may need to pick up objects that are heavier in weight and weight training in the gym is a great way to prepare for those activities. Imagine doing activities like packing or gardening – there are sometimes where you may have to haul 20+ pounds multiple times and you want to make sure you are strong enough to do this safely. Barre is a great exercise routine for the bones and is strongly recommended by Lara Pizzorno so continue to incorporate this in to your daily routine but consider also challenging the body in a different way by adding weight training 2x/week to continue optimizing your strength.

    Hope that helps!

    – Dr. Emma Gasinski @ AlgaeCal

  101. Wendy Barlow

    May 2, 2021 , 3:14 am

    Thanks for the exercise suggestions for hip strengthening. I have Osteopenia and Bursitis of the hips along with Osteoarthritis in numerous areas. This is the best group to get educated advise on bone health management.

  102. Belen Chandirakanthan

    May 2, 2021 , 3:20 am

    I do most of the exercises except the Hip raise. I like most is the Angel Wall. This is new to me. I will try not to forget to do it. I like walking, too especially the weather is warming up. I try to do the balance exercises twice a day since I have Menieres Disease so I do not wobble.
    Thanks for the exercises. I like them.

  103. Amber

    May 2, 2021 , 3:36 am

    great articles!

  104. Kimberly Candler

    May 2, 2021 , 4:54 am

    I live AlgaeCal! My Dexa scan showed bone-gain in less than two years! I’m excited to add some of these exercises to my routine!

  105. Kay

    May 2, 2021 , 5:13 am

    There is so much good information here. I would also like to see something about safe ab workouts.

    Thank you—Kay

  106. Elaine

    May 2, 2021 , 5:39 am

    I have added ankle weights and wrist weights to my workout. My Dr recommended this and I can feel that I’m getting stronger!

  107. karen OELBERG

    May 2, 2021 , 5:40 am

    I have been doing alot of these exercises since I seen them on Algae Cal. If anything they make you feel like you are taking good care of yourself.

  108. Carly

    May 2, 2021 , 5:57 am

    Love reading all the different ways people are employing a strength training. My one favorite strength training is Hiking. I believe that I will not sustain any exercise unless I truly commit to it and that usually is because I enjoy it. So I find strength training in Hiking to meet that need. If I’m only walking around the neighborhood or in a park and not on a long track, I may use a weighted vest or I may just pack a lot of water bottles in my back. I live in Florida so caring water has two purposes, the weight and of course if I get overly thirsty! At one point I actually helped somebody who was out of water and gave them one of my water bottles!

  109. Carly

    May 2, 2021 , 5:58 am

    Love reading all the different ways people are employing strength training. My one favorite strength training is Hiking. I believe that I will not sustain any exercise unless I truly commit to it and that usually is because I enjoy it. So I find strength training in Hiking to meet that need.
    If I’m only walking around the neighborhood or in a park and not on a long trek, I may use a weighted vest or I may just pack a lot of water bottles in my back. I live in Florida so caring water has two purposes, the weight and of course if I get overly thirsty! At one point I actually helped somebody who was out of water and gave them one of my water bottles!

  110. Karen

    May 2, 2021 , 6:32 am

    Thank you. I appreciate seeing the videos of how to do these exercises and routine. Great info!

  111. Connie

    May 2, 2021 , 6:36 am

    Thank you for all of the great information here.

  112. Beth

    May 2, 2021 , 7:20 am

    Awesome excersizes!

  113. Beth

    May 2, 2021 , 7:21 am

    Awesome exercises!

  114. Gwenyth

    May 2, 2021 , 7:28 am

    Great video demonstrations…especially useful for when one can’t get to the gym. My best ratio is power walks 5 days p/week with two days p/week in the gym doing a lifting routine. I rotate the weight training pattern every 6 weeks to keep me interested and motivated. Along with taking AlgeaCal products, it’s all helped me get stronger and better at lifting my two new baby grandsons!

  115. JANINE W THORMANN

    May 2, 2021 , 7:30 am

    I appreciate the gentle excercises that can help strengthen our bones without stressing our aging bodies.
    Thanks.

  116. Ruth Olsen

    May 2, 2021 , 7:31 am

    I have been taking AlgaeCal for a couple of years but have not had a new DEXA Scan until last week. I am awaiting the results.

  117. Megan AlgaeCal

    May 4, 2021 , 11:51 am

    Hi Ruth, great to hear from you!

    We’d love to stay updated on your DEXA results 😀 Feel free to give our Bone Health Consultants a call at 1-800-820-0184 (USA & Canada toll-free) or email us at [email protected] if you have any questions about your results… or would simply like to share them with us!

    -Megan @ AlgaeCal

  118. Theresa

    May 2, 2021 , 9:12 am

    Love the added bonus of these exercises from Algae Cal. Down with osteoporosis and up with stronger bones!!

  119. Nancy Stone

    May 2, 2021 , 9:45 am

    I appreciate the reference to NCBI research in some of these exercises. Algae Cal is a very professional program covering various health aspects for people with Osteoporosis/Osteopenia. I would like to see a comparison of Algae Cal to other bone program drugs, Ie: Pro Bono. Where should I ask that question.. to Lara?

  120. Megan AlgaeCal

    May 4, 2021 , 11:49 am

    Thank you for your kind words, Nancy!

    Our Bone Health Consultants would be happy to help address your question. You can reach them at 1-800-820-0184 (USA & Canada toll-free) or [email protected]. They’re available 6am-4pm PST, seven days a week! 🙂

    -Megan @ AlgaeCal

  121. Jacqueline

    May 2, 2021 , 10:10 am

    As an active senior I am very sad to have recently been diagnosed as with osteoporosis. I have begun daily yoga, but know that I need much more weight bearing activities. So far because I find exercise boring I am doing squats while riding my onewheel. This page of exercises is PERFECT. Thank you so much for the inspiration.

  122. Jane Dailey Hollis

    May 2, 2021 , 10:31 am

    Thanks for these ideas. I love Pilates on reformer!

  123. Julie Grojean

    May 2, 2021 , 10:37 am

    Great exercises, I do some of them every day. Thanks!

  124. Franny

    May 2, 2021 , 10:53 am

    Thanks for the great, detailed exercises and instruction that make it so easy to follow, no one has a reason not to!
    And thanks for caring and helping us all with our goals to achieve stronger bones & better health!

  125. Linda Setchfield

    May 2, 2021 , 11:30 am

    Would you create a schedule from beginners (Pre-Kindergarten level) to more advanced exercise work and timelines for accelerating. I find I overdo and end up at the beginning as I try to move. Also, is there a support coach for beginnners? Thanks, Linda

  126. Megan AlgaeCal

    May 5, 2021 , 10:29 am

    Hi Linda!

    Keep in mind that the workout routine here is entirely customizable. We’ve provided suggestions for what you can include each day, but you can simply pick a few options to start out. You can also try less repetitions to start. You want to stay challenged, but as you mentioned, not overdo it.

    As the article mentions, “This is based on the optimal level of exercise for older adults, so of course, it may be a stretch to do this much right away. If that’s the case for you, start small. Pick one activity a week to try or even start with just a few minutes of stretching a day… Remember, it’s not where you start that matters, it’s simply that you start.

    We don’t have a support coach available. If possible, we suggest looking for a physiotherapist who can support you in your exercise goals, tailoring exercise routines to your needs and current capabilities. ❤️

    -Megan @ AlgaeCal

  127. marcia mundy

    May 2, 2021 , 3:02 pm

    thank you for all your help

  128. marcia mundy

    May 2, 2021 , 3:03 pm

    thank you for all your help and these great exercises

  129. Doris Fundora

    May 3, 2021 , 8:53 am

    Got my elastic band & weights & am looking forward to incorporating these doable exercises into my daily routine. I like that you can get a printout to have for easy reference.

  130. Carrol Harvyl

    May 4, 2021 , 10:41 am

    thank you for creating an exercise plan that we can easily follow!

  131. Kathryn

    May 2, 2021 , 4:14 pm

    There’s a lot if good information here, I look forward to trying some of these exercises

  132. Lisa Reiss

    May 2, 2021 , 4:39 pm

    Thank you! I’ve been so lax lately concerning exercize. It’s time to begin again. 🙂

  133. Lisa Reiss

    May 2, 2021 , 4:39 pm

    Thank you! I’ve been so lax lately concerning exercise. It’s time to begin again. 🙂

  134. Lisa Reiss

    May 2, 2021 , 4:43 pm

    Thank you! I’ve been so lax concerning exercise. Much needed article. 🙂

  135. Cathy

    May 2, 2021 , 6:37 pm

    Wow. What a great range of exercises. Thank you for sending them. I’m starting right now!!! I’m looking forward to a stronger body with stronger muscles and bones. Love your website.

  136. Wendy

    May 2, 2021 , 7:28 pm

    The importance of exercise can never be underestimated!

  137. joannna

    May 3, 2021 , 12:10 am

    When I press the green start button on the videos nothing happens. It’s frustrating as it looks interesting. Does anyone else have this problem?

  138. Megan AlgaeCal

    May 4, 2021 , 11:42 am

    Hi Joanna, sorry about that!

    The videos should play automatically, but you may have to linger for a few seconds on them before they start playing. If this isn’t working, could you please let us know which device (eg. computer, phone) and browser (eg. Google Chrome, Safari) you’re using so we can take a look into this?

    Thank you for your patience! ❤️

    -Megan @ AlgaeCal

  139. Carola

    May 3, 2021 , 3:16 am

    Have just discovered this and will read from top to bottom!
    I have a problem with my parathyroid glands and it seems that the calcium I am taking is not going to the right place = low bone density. Does anyone else have this condition, and if so, have you discovered a way to reverse it apart from surgery? Thanks for any help and advice –

  140. Megan AlgaeCal

    May 4, 2021 , 11:45 am

    Hi Carola!

    If you’re interested, we go over parathyroid conditions in the article here. Feel free to have a read! We encourage you to work with your doctor to address your parathyroid health, as resolving underlying issues will prevent calcium from being leached from your bones. ❤️

    -Megan @ AlgaeCal

  141. Kim Mclain

    May 3, 2021 , 5:17 am

    Interesting new option for osteoporosis. Wasn’t much interested in the pills and meds with such possible long lasting bad side effects.

  142. Barb

    May 3, 2021 , 5:36 am

    Best exercises ever!

  143. Michele Bouchard

    May 3, 2021 , 7:27 am

    These excercises are great, lots of different exercises to make sure you address the whole body, not just individual parts of the body! Thank you.

  144. Jo Ann Gross

    May 3, 2021 , 8:17 am

    I can add some of these exercise routines to my daily schedule to increase my bone density. I think these will help me.

  145. Bonnie Ley

    May 3, 2021 , 8:52 am

    Thanks for inspiring!

  146. BL

    May 3, 2021 , 8:52 am

    Thanks for inspiring!

  147. Roseanne bonventre

    May 3, 2021 , 10:01 am

    I am going to start this program today, Monday. Thank you for showing me what to do.

  148. Kathleen

    May 3, 2021 , 11:42 am

    Every month I change up my exercise routine. Your variety of exercises helps me to vary my strength training!

  149. JerryBressin

    May 3, 2021 , 2:37 pm

    The exercises you have presented are wonderful. I have been
    working up to the number of repetitions and can feel my body regaining its strength. Thanks.

  150. Evelina Bryant1

    May 3, 2021 , 3:28 pm

    Great videos, I love the variety of exercises that you provide!

  151. Ginger

    May 3, 2021 , 4:34 pm

    I look forward to including these exercises in my every day morning routine. I work out for about 45 minutes every morning and the more exercises I can incorporate into my routine the better I feel mentally and physically. I know I’m doing this for ME. And I really love to mix it up a little bit every day. Thank you so much!!

  152. Teri Newhouser

    May 3, 2021 , 6:24 pm

    Thank you for all of the information. The videos are very helpful for showing good technique. One of my aerobic activities is climbing stairs!

  153. Sherryl Rampton

    May 3, 2021 , 6:50 pm

    One of my favorite exercise routines is the yoga routine video posted by Cat on the AlgaeCal you tube channel.

  154. Dorothy Bernard

    May 3, 2021 , 7:55 pm

    What a fabulous resource this is! I love the exercise schedule and all the different options given, so you never get bored! Thank you so much!

  155. Cyndi Wilkins

    May 3, 2021 , 8:06 pm

    These videos are so helpful. Thank you!

  156. Rebecca

    May 4, 2021 , 6:34 am

    Thank you for this helpful blog. I look forward to adding more strength training to my exercise routine.

  157. Marie

    May 4, 2021 , 7:48 am

    Love all of these moves, especially “scaption” – can actually feel it in my abs

  158. Michelle Landers

    May 4, 2021 , 7:57 am

    Great exercises to add to my workout routine that focuses on bones and joints.

  159. Nance

    May 4, 2021 , 8:02 am

    Thank you for the exercises. They are easy to adapt to an individual’s needs and fitness level.

  160. Betty Nigoff

    May 4, 2021 , 11:44 am

    What a wonderful variety of exercises and routines. Thanks for making all these available!

  161. Cher

    May 4, 2021 , 4:47 pm

    I’m really glad I found this! I’m actually doing a lot of these exercises. I’m happy to know I’m doing the right types! Thank you!

  162. Rene Bolton

    May 4, 2021 , 6:00 pm

    These workouts look great. Quite a variety!

  163. nancy kelly

    May 4, 2021 , 6:43 pm

    loved the many many ideas for not being bored with one ritual repetitve stuff That allows the brain to become too complacent and we need to keep the brain awake too

  164. Patty

    May 4, 2021 , 7:24 pm

    Would love to get a excercise program going

  165. Beverly A. Watkins

    May 5, 2021 , 3:58 am

    Thank You, For the help and exercises for Osteoporosis,

  166. Sondra

    May 5, 2021 , 9:25 am

    Love all of these. It’s my understanding that to build bone eights need to progressively increase- is that right? Love the variety to keep your body constantly adapting!

  167. Megan AlgaeCal

    May 5, 2021 , 10:22 am

    Hi Sondra, yes you’re right!

    Dr. Emma Gasinski, our in-house physical therapist, explains that in order to gain strength you should be using a weight that will make you struggle around the 8-10 repetition mark. For example, if you’re using a 3# weight for an exercise and are able to do 30 repetitions, this means the weight is too light. If then you try 20# and aren’t able to lift the weight, this is too heavy.

    We encourage you to play around with the weights to find what’s best for you and try to pick a weight where you struggle to do more than 10 repetitions. You can aim for 3 sets of 8-10 repetitions. After each set, rest for 1.5-2 minutes. Your next two sets should still be challenging.

    As you get stronger, you’ll be able to do more than 10 repetitions and this is when you know it’s time to increase the weight! You don’t need to increase the weight a lot – 1 to 2 pounds more should work for most exercises!

    Hope this helps ?

    -Megan @ AlgaeCal

  168. Cindy

    May 5, 2021 , 11:25 am

    I am glad to see that the excercises are things I have been trying to incorporate into my day since the diagnosis. Some are tough with bad knees, but many are things I can definitely do. Thanks for the extra support beyond the supplements. Trusting for ka better scan in 2 yrs or less if insurance approves.

  169. Barbara Stefl

    May 5, 2021 , 12:17 pm

    I recently added 3 simple sciatica stretches every day to my exercise routine. My lower back feels so much better.

  170. Eunice

    May 5, 2021 , 2:32 pm

    I can’t wait to get started. The exercises are identical to what I did with my personal trainer.

  171. Eunice

    May 5, 2021 , 2:33 pm

    Looks like fun!

  172. Rita

    May 5, 2021 , 2:57 pm

    Wow! Looks like great info! I have bookmarked this page so I can come back and try out some of these workouts!
    Thank you!

  173. Susan Herrick

    May 5, 2021 , 3:14 pm

    Thanks for the incredibly comprhensive, varied workout schedule. I particularly appreciate the PDF — I’ve downloaded it and posted it in my workout area as a reminder of all the choices I have.

  174. Lori Thompson

    May 5, 2021 , 11:40 pm

    Appreciate the info on the exercises..

  175. Cheryl Cotton

    May 8, 2021 , 1:01 pm

    Very interested in learning about the exercises. I’m bedridden so I could maybe do some of the arm exercises. I have Rheumatoid Arthritis and Osteoporosis.

  176. Dr. Emma Gasinski

    May 8, 2021 , 3:33 pm

    Hi Cheryl!

    So happy to hear you are interested in starting the exercises. Start with the arm exercises and see how they go! Any exercise is better than nothing so incorporate what you can and remember that starting is the number one best thing you can do! Good luck on your journey!

    – Dr. Emma Gasinski @ AlgaeCal

  177. Linda Russell

    May 6, 2021 , 10:21 am

    Thank you for the weight bearing exercises. I will add them to my workout routine.

  178. Sharon S

    May 6, 2021 , 7:45 pm

    I like that the exercises are demonstrated with a front view and also with a side view. It helps ensure correct body positioning during specific exercises.

  179. Dr. Emma Gasinski

    May 8, 2021 , 3:04 pm

    That is great feedback Sharon – thank you!

    – Dr. Emma Gasinski @ AlgaeCal

  180. Nel P

    May 6, 2021 , 12:33 pm

    I like the videos and bookmarked this site. Thank you for the exercises. I need to include weight resistance/bearing execises. I also checked out the yoga section which I liked as well. I currently walk 1-2 miles a couple times a week as part of my routine and also do yoga.

  181. Dr. Emma Gasinski

    May 8, 2021 , 3:07 pm

    We are so glad that you bookmarked the site Nel – good luck to you and your fitness journey! It is great that you are beginning a strength training routine in addition to your active lifestyle 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  182. Robin Vinge

    May 6, 2021 , 3:37 pm

    I love how you support people to build strong bones. As a health care practitioner, I highly recommend you as a company. All these exercises are instrumental in preventing osteoporosis so thank you!

  183. Dr. Emma Gasinski

    May 8, 2021 , 3:05 pm

    Thank you for the kind words Robin!

    – Dr. Emma Gasinski @ AlgaeCal

  184. Jo Anne Goodnight

    May 6, 2021 , 8:07 pm

    What a great exercise repertoire to keep and use!!

  185. AD

    May 7, 2021 , 11:56 am

    Thank you for putting all these helpful exercises together. Got to practise these.

  186. Dr. Emma Gasinski

    May 8, 2021 , 3:03 pm

    It is our pleasure! Enjoy the exercises and remember to practice consistently to get the best results 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  187. Sharon Gladson

    May 7, 2021 , 12:09 pm

    Great list of exercises! Great variety! Will expand my activities quite a bit. Thank you!

  188. Dr. Emma Gasinski

    May 8, 2021 , 3:02 pm

    You are very welcome Sharon! Good luck on your exercise journey and keep up the good work! 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  189. Amy Jo Messier

    May 7, 2021 , 1:11 pm

    Funny but some of these exercises are ones that I’m already doing because I just had a complete hip replacement!

  190. Dr. Emma Gasinski

    May 8, 2021 , 2:58 pm

    That is great Amy! The exercises are versatile and great to do for a variety of different reasons! Keep up the great work and we wish you a speedy recovery from the hip replacement 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  191. Lori

    May 8, 2021 , 11:28 am

    Great information and exercise plan. I found a pdf summarizing the exercise routine for the week. Is there a pdf of the actual exercises with instructions?

  192. Megan AlgaeCal

    May 13, 2021 , 9:47 am

    Hi Lori, we don’t have this available at the moment and apologize for the inconvenience!

    As this routine is entirely customizable, we encourage you to pick the exercises you’d like to focus on, head to the links provided for each exercise, and create a personalized routine with the details provided.

    Thanks for your feedback and we hope this helps! 🙂

    -Megan @ AlgaeCal

  193. Margie Haines

    May 8, 2021 , 2:34 pm

    I never thought I would do yoga. I can see and appreciate how the exercises would help. I am a convert. Thank you for the three-lesson introduction.

  194. Dr. Emma Gasinski

    May 8, 2021 , 2:48 pm

    Hi Margie!

    Thank you for the comment! We hope the exercises make a difference in your life. Good luck on your journey! 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  195. Karen Jayaratne

    May 8, 2021 , 8:25 pm

    Thanks AlgaeCal. Looking forward to adding some of these exercises to my daily regime.

  196. Dr. Emma Gasinski

    May 9, 2021 , 10:17 pm

    That is awesome Karen! Thank you for the comment and we wish you luck on your journey 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  197. Luz

    May 8, 2021 , 9:40 pm

    Lots of great exercises, and nice to see the videos, so we can see which is the proper way to do them.

  198. Dr. Emma Gasinski

    May 9, 2021 , 10:18 pm

    Hi Luz!

    Thank you for the feedback 🙂 Enjoy the exercises!

    – Dr. Emma Gasinski @ AlgaeCal

  199. LynnSnyder

    May 9, 2021 , 3:26 am

    Healing from a shoulder injury and looking for healing loving tips.

  200. Dr. Emma Gasinski

    May 9, 2021 , 10:22 pm

    Hello Lynn!

    Thank you for the comment. We wish you luck on a speedy recovery! The number one rule of thumb is to keep moving in pain free ranges of motion. Movement is so important for getting blood flow to areas of the body that need it the most. Make sure to consult with your MD or go to your local Physical Therapist to get exercises that can be specific to your injury in order to maximize rehabilitation.

    Good luck and hope that helps!

    – Dr. Emma Gasinski @ AlgaeCal

  201. Carol R

    May 9, 2021 , 5:28 pm

    This is so awesome – I have been searching for the best bone building exercises ! I can’t wait to try these.

  202. Dr. Emma Gasinski

    May 9, 2021 , 10:19 pm

    That is great Carol! You are going to love these exercises that will keep you strong for years to come! Good luck on your fitness journey 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  203. Margaret Kaye Howden

    May 10, 2021 , 12:50 am

    I’m looking forward to getting back to exercising – had to take a break due to spinal fracture caused by bone shot.
    Now my bone density is improving I’m excited to begin again. I feel so much better when I am active.
    THANK YOU AlgieCal.

  204. Blaire AlgaeCal

    May 11, 2021 , 11:01 am

    We’re excited for you to begin again too, Margaret! Wishing you the best in your recovery ❤️

    – Blaire @ AlgaeCal

  205. Karen

    May 10, 2021 , 3:30 pm

    This site with all your videos is just what I need to be motivated to improve my bone density. Thank you.

  206. Blaire AlgaeCal

    May 11, 2021 , 10:59 am

    Love hearing that, Karen! It’s our pleasure ?

    – Blaire @ AlgaeCal

  207. Kay Spears

    May 11, 2021 , 3:19 am

    Any exercises particularly for more flexible hips?

  208. Dr. Emma Gasinski

    May 19, 2021 , 9:45 pm

    Hi Kay!

    Thank you for the question. Generally if you have more flexible hips, you would benefit from strengthening the muscles around the hip joints. Flexible hips are great but we like to have a good balance between mobility and stability. Because the mobility part of exercise may come easy to you, the stability part of exercise will be what you want to focus on. Specifically in this article, the exercises you would like to focus on are the squats, side lying leg raise, clamshells, and glute bridge. Another great exercise to work on is a plank and side plank to strengthen the core muscles to help with providing stability through the hips as well! Hope that helps 🙂

    – Dr. Emma @ AlgaeCal

  209. Katherine Isaac

    May 11, 2021 , 7:19 am

    While I know and practice many types of exercise, I have never worked with resistance bands and you have inspired me to do so. The videos really make the difference ?

  210. Katherine Isaac

    May 11, 2021 , 7:49 am

    I have done many types of exercise but I have never worked with resistance bands and now would like to try them out. The videos are very inspiring and helpful! Thank you ❤️

  211. Katherine Isaac

    May 11, 2021 , 7:49 am

    I have done many types of exercise but I have never worked with resistance bands and now would like to try them out. The videos are very inspiring and helpful! Thank you ❤️

  212. Blaire AlgaeCal

    May 11, 2021 , 10:58 am

    We’re so glad you found these videos inspiring and helpful, Katherine!

    Let us know how you like working out with the resistance bands once you give them a try ?

    – Blaire @ AlgaeCal

  213. Mary Cordes

    May 11, 2021 , 8:50 am

    Just found your site and am excited to try the product and exercises.

  214. Blaire AlgaeCal

    May 11, 2021 , 10:57 am

    That’s great to hear, Mary! Please don’t hesitate to reach out to us if you have any questions along your bone health journey ?

    – Blaire @ AlgaeCal

  215. Cindy F

    May 12, 2021 , 7:16 am

    Glad to know most of the exercises can be done at home with little to no equipment!

  216. Jeanne Cirillo

    May 12, 2021 , 8:03 am

    So easy to follow and to fit into my schedule! Motion is lotion!!!!

  217. Gail Stacy

    May 11, 2021 , 5:49 pm

    My routine is my job. I am a Lunch Lady at an elementary school everyday M-F. We are on our feet for 4 hours. Packing breakfast bags, packing lunch bags, serving hot foods and loading into a hot box oven that we push down hallways to the different grades (aerobic exercise), K, 1st, 2 & 3rd, and 4th and work with teachers to pass out to students. They eat in their rooms due to Covid. I get such a variety of exercise and no need to do much more until Summer. Then I plan to walk daily. It is perfect for me!

  218. Margaret Schwirian

    May 12, 2021 , 7:19 am

    Thank you for the information

  219. lianna lucas

    May 12, 2021 , 7:25 am

    Thank you for all the great information and videos on exercising! I try to exercise every morning with a different routine and this page is very helpful.

  220. Melanie

    May 12, 2021 , 7:25 am

    I love the variety and the explanatory videos. I wish there was an easy way to print out an outline of the week to follow.

  221. Megan AlgaeCal

    May 13, 2021 , 9:51 am

    Hi Melanie!

    You can print out a general outline by clicking the link provided just above the “Weekly Workout Schedule for Osteoporosis” section. As this workout is entirely customizable, we encourage you to add further details based on the exercises you choose to include.

    Hope this helps 🙂

    -Megan @ AlgaeCal

  222. Eileen Domeno

    May 12, 2021 , 7:26 am

    I also appreciate the motivation the site supplies in all aspects – workouts, advice, etc!!!

  223. Jackie Cummings

    May 12, 2021 , 7:36 am

    Just got off six weeks of no exercise due to a hysterectomy so I am all in to get back to weight training, step aerobics and golf

  224. Susan Olshuff

    May 12, 2021 , 7:36 am

    Wow, just discovered this page. Just what the doctor ordered. Now to get started.

  225. Shirley Hopkins

    May 12, 2021 , 7:47 am

    You can use cans of food in place of the weights if you don’t have weights. Great exercises.

  226. Dalene Ferguson

    May 12, 2021 , 7:51 am

    I’m post polio victim. I work hard as I can around the house and in the yard. These appear to be exercises I could handle but I’m very undisciplined when it comes to routine exercise.

    I’m more into cutting my own fire wood and maintaining home.

    Love AlgaeCal and all its done for me!

  227. Sandie SJ

    May 12, 2021 , 7:55 am

    Wow,how comes I didn’t know about this? So much support from the Algae Cal team. Can’t wait to get started on my new exercise regime after 9 weeks of inactivity (bad back?). Many thanks to you all, Sandra

  228. Kim Sharpe

    May 12, 2021 , 8:06 am

    This is fantastic information! I really need to get going on strength training for sure. I have Fibromyalgia, lifting weights doesn’t always sound good.

  229. Helene Mullaney

    May 12, 2021 , 8:06 am

    Great program – thank you!
    Can you point out best ones specifically for the femoral neck if running and jumping are not allowed?

  230. Dr. Emma Gasinski

    May 19, 2021 , 9:54 pm

    Hi Helene!

    Thank you for the question. One great exercise you can do for the femoral neck if not running or jumping is stomping on the ground as hard as you feel you can. This will create an impact up the bones and stimulate the femoral neck. Another great exercise you can do is stepping up on to a stair with one leg repeatedly. This can be done holding on to support for balance. Another great exercise is the glute bridge which can be done with single leg to stimulate one hip at a time. A weighted squat is also a great exercise to target the femoral neck.

    Hope that is helpful!

    – Dr. Emma @ AlgaeCal

  231. Darlene Carrigan

    May 12, 2021 , 8:15 am

    I absolutely love that AlgaeCal provides specific exercises to target building bone strength In various areas of the body. In particular, my bone loss is mainly in my hip area so I specifically need to target that area. I appreciate knowing that aerobic exercise can also help prevent bone loss in addition to exercises using light weights.

  232. maryjane ellison

    May 12, 2021 , 8:26 am

    The only thing I do for exercise to improve my bone density, is to bounce for 20 minutes a day on my rebounder. I use a Cellerciser.

  233. Jacque Hess

    May 12, 2021 , 8:38 am

    Love how you have a exercise plan for the week to give me a goal and to keep me on track!! Thank you for creating this!

  234. Diane Schulert

    May 12, 2021 , 9:13 am

    I love the clamshell! It looks like SO much fun,…but especially the guidance to “take Wednesday off”–oops, today. is. Wednesday! Yay! Actually I’m going to take Friday off, because then I have to go to my pulmonary doctor 2 hours away to check if I”m still at 30% lung capacity. Isn’t much, but I can really go on a bike. So my daughter and husband say. Anyway, this has given me new life to my exercise regimen which has been, um, missing the spark, shall we say,….great job!

  235. Rita McWilliams

    May 12, 2021 , 9:22 am

    Thank you for this wonderful information. I appreciate having such great explanation in video form!

  236. Elaine Mayrhofer

    May 12, 2021 , 9:47 am

    Love these exercises….just have to do them more often!!!!

  237. Linda Y.

    May 12, 2021 , 9:51 am

    The schedule for the week is very helpful since the studio classes I’ve participated in have been on hold or via Zoom only for so many months. Also, I am always looking for more Pilates exercises that are safe for osteoporosis. Thank you for all of your useful information and your passion.

  238. Darby Quay-Cornell

    May 12, 2021 , 10:15 am

    Great videos and ideas to add to my work out routine. Getting back into swing dancing when COVID restrictions lift.

  239. Teri Rowe

    May 12, 2021 , 10:18 am

    I’ve been doing some of these for the past year and feel much stronger. I’lm going to add some of the ones I’m not doing. Thank you for the list and the videos.

  240. [email protected]

    May 12, 2021 , 10:42 am

    I am very impressed with the AlgaeCal protocols that offer so much inspiration.

  241. Cathy Holden

    May 12, 2021 , 10:45 am

    I really appreciate this coaching.

  242. Glennis

    May 12, 2021 , 10:57 am

    As I have aged a lot of the exercises i am unable to do because of the knees as all the cartilage has gone missing. Overworked them I am sure with weights and heavy lifting. I find best for me is the gardening. Love to be in the flower bed and weeding and trimming. All the gardening is great exercise for me and fresh air. Hope to neve have to give it up.

  243. Patricia J Lovorn

    May 12, 2021 , 11:06 am

    Three years ago I fractured my spine 3 times within a matter of months. Twice from sneezing. I was diagnosed with osteopenia and the doctor wanted to put me on medications. My friend, who is a nurse, said not to take it because it has terrible side effects. She had just started taking Algae Cal and knew I preferred natural cures. My dexa last week showed all of my numbers to be normal for my age, 69. I prefer the resistance bands to weights because it seems to give you better control.

  244. Megan AlgaeCal

    May 13, 2021 , 10:14 am

    Thanks for taking the time to share, Patricia!

    We’re so glad to hear your bone density scan shows that your bones are healthy 😀 Keep up the great work exercising!

    -Megan @ AlgaeCal

  245. Kim R-G

    May 12, 2021 , 11:26 am

    Many of these exercised are the same we do at the Y, but with lower back issues, some of them just aren’t possible. So more that can be done without bending over- at the waist- would be much appreciated!

  246. Marviene Beegle

    May 13, 2021 , 8:12 am

    TO KEEP FROM HAVING BACK SERGURY, HE SAID DON’T LIFT OVER 5 LB. NO JUMPING JACKS, OR SQUATS. IT DOESN’T LEAVE MUCH FOR ME.

  247. Linda D.

    May 12, 2021 , 11:40 am

    This is really exciting! I love the videos and suggestions.
    I’m a competitive swimmer that spends an hour 4 times a week in the pool. I”ve started going to the gym right afterwards to do strength training and balance work. Lots of these exercises I do already but so appreciate this new addition to the Algaecal offerings!!

  248. Barb

    May 12, 2021 , 11:49 am

    I am new to this journey. I am a bit overwhelmed. I will have to study this exercise program in greater detail but it seems yo be a great, organized place to start. I appreciate it!! Thank you!!

  249. Donna Hyatt

    May 12, 2021 , 12:33 pm

    Thanks for all you help!

  250. Sylvia G.

    May 12, 2021 , 12:39 pm

    Since the pandemic started, I’ve been speed walking roughly 3 miles everyday. Along with your exercises, I’m well on my way to stronger bones!

  251. Constance Bishop

    May 12, 2021 , 12:59 pm

    I especially use resistance training/the bands for my daily routine. After work I hike for two hours, four days a week. This gets my heart pumping! Also, forty push-ups each day.
    Thank you for all advice given. It certainly helps.

  252. Sandra McGowan

    May 12, 2021 , 1:02 pm

    I have just saved your workout schedule and am excited to see how it compares with what I am doing already. I do strength training 3 x per week, pilates and kickboxing 1x per week, stretching every day and Tai Chi 2x per week. Exercise is critical in keeping me positive and smiling everyday. I look forward to reading your posts and articles.

  253. Nancy

    May 12, 2021 , 1:36 pm

    I love the exercises posted. They are so inspirational….they get me moving, and doing so correctly and in a way that is very beneficial to me and my bones. ? Thank you!

  254. Karen

    May 12, 2021 , 2:22 pm

    I want o do aerobic as well as resistance exercise.

  255. Dianne Finkelstein

    May 12, 2021 , 2:44 pm

    I would like to see more information if possible on stomach vacuuming. This would add stability to the spine from strenthening the core muscles and allow you to have more confidence in weight bearing type exercises.

  256. Barbara Smith

    May 12, 2021 , 3:10 pm

    Thank you for laying out a weekly exercise plan to strengthen out bones and hearts.

  257. Alice

    May 12, 2021 , 3:23 pm

    Looks like a good plan. I will learn to do some to add to what I already do. Thanks.

  258. Sondra “Sunny” Burwick

    May 12, 2021 , 3:32 pm

    Great exercise routine, I printed the sheet. I will add the resistance band to my pushups and planks. I just bought an AeroTrainer to add some diversity to my exercise, lots of balancing exercise. Now that I’ve had 2 Covid vaccines, I will return to my gym to use the Elliptical, I love running on that as it really gets my heart pumping. I have Bronchiectasis, a lung disease, and important to do cardio to help clear my lungs. Thank you for all your great information.

  259. Joyce Reid

    May 12, 2021 , 4:28 pm

    I would like to see more specific exercise fro strengthening the thoracic spine area as well as posture.

  260. Megan AlgaeCal

    May 13, 2021 , 9:58 am

    Hi Joyce! Feel free to check out some of our other exercise articles.

    Here’s one on exercises for the spine and another for posture exercises.

    Hope this helps 😀

    -Megan @ AlgaeCal

  261. Carla Janzen

    May 12, 2021 , 5:23 pm

    Have done some resistance exercises, also enjoy yoga & Pilates.

  262. KaFrank

    May 12, 2021 , 5:30 pm

    What a tremendous resource this is! Thank You. Exactly what I need right now. Super motivating!

  263. Gerorgiana Yasko

    May 12, 2021 , 5:30 pm

    I work out in my pool by walking and feeling a little resistance, I find this kind of exercise easier than walking on pavement .I can move my arms and of course my legs.

  264. Kathryn H McLaughlin

    May 12, 2021 , 5:42 pm

    Great exercises and information. Thanks!

  265. Joan Alexander

    May 12, 2021 , 7:38 pm

    can’t exercise right now due to a new fracture but keeping this page for the near future when I can!

  266. Sharon Wood

    May 12, 2021 , 8:53 pm

    I have been doing Lara’s workout for over a year now. I feel that it has helped me stay in shape during Covid when I couldn’t go to the gym.

  267. Rachel Chang

    May 30, 2021 , 1:09 am

    Someone mentioned Lara’s videos. May I know where to find them?

  268. Megan AlgaeCal

    May 31, 2021 , 12:25 pm

    Hi Rachel!

    Sharon may have been referring to Lara’s Pilates videos here.

    Hope this helps!

    -Megan @ AlgaeCal

  269. Mara Modlin

    May 12, 2021 , 8:56 pm

    I have been using AlgaeCal for 5 months and follow the suggested exercise routine from the newsletters I receive. Thank for the guidance. I find I do benefit from the exercises.

  270. Susie Ellis

    May 12, 2021 , 11:38 pm

    I would love to follow this regime but my excruciating lower back pain has to be resolved first sadly

  271. Megan AlgaeCal

    May 13, 2021 , 10:00 am

    Hi Susie, we’re so sorry to hear about the pain you’re in.

    It’s definitely a good idea to have this resolved first. We encourage you to work with a physiotherapist, if possible, who can assess your health and help you get back into a safe exercise routine. ❤️

    -Megan @ AlgaeCal

  272. Linda Kargela

    May 13, 2021 , 4:12 am

    These are very doable exercises and I love the variety too!! Thank you so much!!

  273. Cindy Geston

    May 13, 2021 , 4:20 am

    These exercises are right in line with what is done at my YOGA studio so it is so great to have a routine available to follow at home. Algaecal along with this exercise routine has greatly improved my bone density!

  274. Kathy

    May 13, 2021 , 7:01 am

    Thank you for this great information on exercise for osteoporosis. The videos are very helpful!

  275. Kathy

    May 13, 2021 , 7:03 am

    Thank you for this great information on exercise for osteoporosis. The videos are very helpful! It’s easy to do these exercises at home.

  276. KaeYH

    May 13, 2021 , 9:23 am

    It’s wonderful to have the videos demonstrating how to do the exercise the correct way. The weekly workout schedule is nifty too!

  277. Leigh Anne

    May 13, 2021 , 11:16 am

    I was just diagnosed with osteoporosis and feeling totally overwhelmed. I don’t want to take the medication subscribed by my doctor too many side effects. I just placed my first order today for Algaecal and can’t wait until it arrives. Also was looking for exercises. Thank you so much for these exercises. Can’t wait to get started.

  278. Megan AlgaeCal

    May 14, 2021 , 9:27 am

    So glad to hear you’re on your way to stronger bones, Leigh!

    If any questions come up about the AlgaeCal program, don’t hesitate to reach out to us at [email protected]. We’re always happy to help 😀

    -Megan @ AlgaeCal

  279. Gail

    May 13, 2021 , 12:24 pm

    I feel much more motivated now to start exercising regularly when I see what’s possible and the great benefits for overall health and bone health. Thank you.

  280. Patricia Mullen

    May 14, 2021 , 2:44 pm

    A lot of these exercises are done at the Y in their Silver Sneakers program.

  281. Sue Phillips, DC

    May 13, 2021 , 1:16 pm

    I recommend Algae Cal for my elder patients. One lady 90 years old has seen a positive difference ?

  282. Shirley

    May 14, 2021 , 5:06 am

    I am so thankful I found AlgaeCal. Bone density has improved with every Dexa scan since.

  283. Vivian

    May 14, 2021 , 5:37 am

    I love the variety in this workout and having something specific to follow is so helpful. AlgaeCal along with exercise is improving my bone density. Thank you!

  284. Darla

    May 17, 2021 , 6:22 am

    This is really nice program! Really like all the different exercises that you can do,& work at your pace.

  285. Yachiyo Haney

    May 14, 2021 , 9:44 am

    Using weights and jump rope for exercises are great idea!
    Thanks.

  286. Margareth Wlodarski

    May 14, 2021 , 2:16 pm

    Trying thanks for the info

  287. Arlene

    May 14, 2021 , 3:46 pm

    I really think these exercises are too advanced for me now because I have been so inactive.

  288. Megan AlgaeCal

    May 17, 2021 , 1:46 pm

    Hi Arlene!

    Feel free to tailor the routine to your current capabilities. You can also browse through some of our other exercises here. 🙂

    -Megan @ AlgaeCal

  289. Lynda M Byrnes

    May 14, 2021 , 4:52 pm

    So I’ve been given different information regarding exercise for osteoporosis. I’ve been lead to believe that just resistance training/weight training in and of itself is not sufficient, that the load needs to be fairly great m(either increasing weight rapidly or another theory was doing 85% max ) and resisting the eccentric motion is even more important than the concentric motion of the muscle group. Can you clear up the confusion at all? Thank you!

  290. Dr. Emma Gasinski

    May 19, 2021 , 10:03 pm

    Hello Lynda!

    That is a great question. You are correct in saying that in order to see a measurable change in bone mineral density for women who have osteoporosis or osteopenia, load and intensity matter. There is good evidence to suggest that completing resistance training at 80-85% of your 1-rep maximum is needed to see a significant change in BMD. This looks like picking up a weight that is heavy enough or completing an exercise that is hard enough, where you can only complete 6-8 repetitions before the muscle is fatigued. It is important to work up to this intensity and to perform this with a professional who can make sure you are performing with good form and mechanics. Regarding eccentric vs concentric – there is not clear evidence to suggest one being better than the other. The important factor is to load the muscle tissues and the bones in a high enough intensity to stimulate change. Now, even if you are not able to perform at a high intensity of weight lifting, exercise and specifically weight bearing exercises are crucial to help maintain BMD. Walking, stair climbing, yoga, pickle ball, etc. are all very important to help keep the bones strong and healthy.

    Hope that clears up some of the confusion and again, thanks for the great question!

    – Dr. Emma @ AlgaeCal

  291. Susan Hilger

    May 15, 2021 , 3:13 am

    I’m exploring this product to see if it’s right for me

  292. Jeanne Caparso

    May 15, 2021 , 10:09 am

    Thank you for the exercise information. The videos make it easy to follow and are helpful.

  293. BC

    May 15, 2021 , 9:45 pm

    Thank you for suggesting these exercises. I definitely want to make an effort to do these exercises every day.

  294. carol l snider

    May 15, 2021 , 9:50 pm

    I really like the wide variety of exercises offered and that this approach encourages listening to what my body’s response . Thank you for a well thought out and common sense program.

  295. Paula

    May 16, 2021 , 1:54 am

    I am. Excited to incorporate weight bearing, low impact exercise and strength training in my routine

  296. Robin Jordan

    May 16, 2021 , 3:25 pm

    Great article. I like that dancing is included and this is tailored for osteoporosis. I’m already doing some things that are helping me, but didn’t know that it was – yard work. Lol!

  297. Barb H.

    May 16, 2021 , 3:56 pm

    Thanks for the specific suggestions on how to tailor a workout program for osteoporosis. I’ve always been a little mystified on what I’m supposed to be doing; this is very helpful!

  298. Janice W.

    May 17, 2021 , 7:02 am

    I like the exercises you provide except for the yoga

  299. Linda Kargela

    May 26, 2021 , 6:47 am

    Yoga is so good for you not just for bones, but flexibility and overall fitness. Things that seemed to hard to do, you can adjust to ones you can do that are similar. I did that when I first started a yoga class. I hope you try it.

  300. Patti W

    May 17, 2021 , 7:41 pm

    I haven’t been a fan of getting down on the floor to exercise, difficult getting up and somewhat painful after spending time on the floor, but I’m willing to try some of these.

  301. Megan AlgaeCal

    May 18, 2021 , 9:40 am

    Hi Patti!

    If you’re experiencing pain, we recommend consulting a physical therapist who can assess your capabilities and provide you with a safe exercise plan. For now, feel free to focus on the exercises that don’t require getting down on the floor ❤️

    -Megan @ AlgaeCal

  302. Linda R Quintana

    May 29, 2021 , 10:28 pm

    I know the feeling Patti.

  303. Patti W

    May 17, 2021 , 7:43 pm

    I haven’t been a fan of getting on the floor to exercise, but I’m willing to try some of these.

  304. Jane

    May 18, 2021 , 10:37 am

    I can’t get off the floor, so I am doing exercise in bed and in my chair and standing. My bones are improved now with Algae Cal and exercise…20 mins daily when not raining:)

  305. Judy Adair

    May 19, 2021 , 12:39 am

    How beneficial is exercising on a rebounder for Osteoporosis?

  306. Dr. Emma Gasinski

    May 19, 2021 , 10:18 pm

    Hello Judy! Thank you for the great question. Looking in to the research, there has been a new RCT (randomized control trial) article that has recently been published in the Cochrane database that directly looks at the effectiveness of a mini-trampoline training program on BMD and many other factors on older women with osteopenia.

    This new study that looked specifically at the population we want had women perform a 12-week program on a trampoline 2x/week that consisted of strength and balance exercises. For your knowledge (and I will link the study below) the exercises consisted of the following movements:

    “Balance exercises consisted of walking in place and static exercises like, two-legged stance, shifting weight while standing, semi-tandem stance, lunge, tandem stance, heel or toe stances and one-leg stance. All balance tasks could be done with eyes open or closed, or alternately with the left or right leg in front to increase task difficulty. Moreover, IG (Intervention Group) participants were given balance exercises under single- (only balance tasks) and dual-task conditions (additional motor tasks). Motor tasks included moving arms, balancing a balloon with the index finger, throwing and catching balls. Generally, balance exercises were designed to progressively reduce the base of support, to disturb the center of gravity, to stress postural muscle groups and to diminish sensory input as recommended by the American College of Sports Medicine

    Strength exercises aimed at improving muscular strength and strength endurance from the lower and upper limbs and trunk. All exercises to enhance muscle strength were performed on the mini-trampoline and consisted of squats, abduction and adduction of the legs, flexion and extension of the elbow joint, abduction and adduction of the arms, anteversion and retroversion of the shoulder joint. Jumping exercises were performed on the minitrampoline to reduce the possibility of jump-related injuries and consisted of bouncing in place, bouncing with feet in a semi-tandem and tandem stance, jumping with feet together or with scissor steps (to the front, back, right or left), jumping combined with rotations around the longitudinal axis and jumping on one leg”

    Although the study had fabulous results regarding improved balance and functional mobility, strength, gait performance and fear of falling in those patients compared to the control group, they did not have significant results when they looked at the femoral neck and lumbar BMD in these patients. That being said, they do reference that “given the relatively short duration of the intervention (12 weeks) and the tendencies found, it seems hard to draw a conclusion on the efficacy of the training intervention on BMD. Future research might therefore address potential effects on BMD using adequately powered studies with a longer intervention time.”

    So, long story short – BMD did not improve in 12 weeks when performing the exercises on the trampoline. The trampoline did seem to improve balance and functional mobility but this was also done with trained professionals present to address any potential injuries that can happen on the trampoline due to their unstable nature. As the study states, “Although some results of the underlying study are encouraging, it should be mentioned that both physical activity in general and mini-trampoline training specifically bear some risks for older women. These risks were believed to be minimized in the present study due to specialized instructors, but should be considered when assessing the present intervention.”

    Also important to keep in mind that this study was done with women who only were diagnosed with osteopenia. There are some adherent risks to jumping when you already have been diagnosed with Osteoporosis and the risk of compression fracture is higher. I would not recommend doing this without a trained professional to help guide you and prevent falls due to this risk.

    Hope that helps 🙂

    Here is the study:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6929928/pdf/cia-14-2281.pdf

    Posch M, Schranz A, Lener M, et al. Effectiveness of a Mini-Trampoline Training Program on Balance and Functional Mobility, Gait Performance, Strength, Fear of Falling and Bone Mineral Density in Older Women with Osteopenia. Clin Interv Aging. 2019;14:2281-2293. Published 2019 Dec 20. doi:10.2147/CIA.S230008

    – Dr. Emma @ AlgaeCal

  307. Ivy Smart

    May 19, 2021 , 9:20 am

    Using the various weights is a bonus for sculpting my arms.

  308. Esther

    May 19, 2021 , 12:24 pm

    I love having the examples of how to do each exercise, and the PDF to keep handy to follow!

  309. Joan Patterson

    May 19, 2021 , 4:00 pm

    Thank you for all of these videos and ideas to make bones stronger

  310. Marsh Engle

    May 20, 2021 , 12:04 pm

    Thank you for providing this collection of excellent exercise suggestions.

  311. Marcia

    May 20, 2021 , 8:39 pm

    Thanks for putting it all together! I’ve done a lot of these individually, but I need a schedule and routine to follow.

  312. Bernadett Keri

    May 21, 2021 , 4:18 am

    Hi!
    I have been using AlgaeCal for over a year and recently underwent a bone density scan, my specialist advised of significant improvement. I am waiting for the full report. So excited and can’t wait to try implementing the exercise routine.

  313. Megan AlgaeCal

    May 21, 2021 , 10:32 am

    Woohoo!! Exciting news, Bernadett. Congratulations! 😀

    We’d love to stay updated – feel free to reach out to us at [email protected] or 1-800-820-0184 (USA & Canada toll-free) after you get your results! ❤️

    -Megan @ AlgaeCal

  314. Lizzie

    May 21, 2021 , 12:16 pm

    My only exercise now is walking, lawn mowing in summer, some snow shoveling in winter. I know I need to do more, especially in winter months. This looks like something I can work with. Thank you.

  315. Cyndi

    May 22, 2021 , 4:32 am

    Love this article. Liked the unique stretches for after working out.

  316. Dierdre A CAMPBELL

    May 22, 2021 , 4:55 am

    Im looking fwd to following exercise & Algaecal plus plan for the next year.

  317. Michele L

    May 29, 2021 , 7:35 pm

    Love the exercises and support. Hoping to continue to increase both bone density and muscle mass.

  318. Dierdre

    May 22, 2021 , 4:56 am

    Im looking fwd to following exercise & Algaecal plus plan for the next year.

  319. Ashley

    May 22, 2021 , 11:24 am

    These are all great ideas and I feel like I can work up to it. Which day would be good for Tai Chi and what are the benefits of the OsteoStrong facilities ?
    Thanks?

  320. Megan AlgaeCal

    May 24, 2021 , 11:42 am

    Love your positivity, Ashley!

    Tai Chi would be great on the days you do aerobic exercise – so Thursday or Saturday based on this schedule 🙂 We aren’t too familiar with Osteostrong facilities, so we’re hoping others who have tried them will be able to share their input! ❤️

    -Megan @ AlgaeCal

  321. Kathy

    May 22, 2021 , 12:32 pm

    Wondering if you have Hypopara patients following these exercice routines ?

  322. Megan AlgaeCal

    May 24, 2021 , 11:44 am

    Hi Kathy,

    The answer is likely yes, as many of our customers have or had hyperparathyroidism. If you have any concerns about medical conditions and exercise, we recommend consulting your doctor or a physiotherapist who can assess your exercise routine ❤️

    -Megan @ AlgaeCal

  323. Pam West

    May 23, 2021 , 9:52 am

    How does grooming horses and cleaning out their feet count in exercising? Plus,I like all the examples of exercises.I have scoliosis,a Harrington rod,and arthritis in my spine.Plus ,the osteoporosis..I’m game for any of these exercises that I can handle. I need those that help strengthen the spine,in particular.

  324. Megan AlgaeCal

    May 24, 2021 , 11:54 am

    Hi Pam, grooming and cleaning horses would be good exercise as well!

    We have an article specific to Exercises for Osteoporosis of the Spine that you can see here. Hope this helps 🙂

    -Megan @ AlgaeCal

  325. Nan

    May 23, 2021 , 10:37 am

    My chiropractor told me that jumping is great for osteoporosis. I bought a mini trampoline. It will really give you a workout.

  326. Margaret

    May 23, 2021 , 5:35 pm

    Thank you for the information.

  327. Tiffani

    May 23, 2021 , 9:41 pm

    I am anxious to try the exercises I have not done before and appreciate the videos, seeing it done is so much better than a diagram. One thought, have you considered using an older woman in the videos? Someone who looks a little more like your target market?

  328. Megan AlgaeCal

    May 24, 2021 , 11:55 am

    Hi Tiffani,

    Thank you for your feedback! We’ll definitely keep this in mind for future content ❤️

    -Megan @ AlgaeCal

  329. Anne

    May 24, 2021 , 2:49 pm

    Love your blog & my Algaecal!

  330. Nancy giorgio

    May 25, 2021 , 7:31 pm

    I am not walking well and use a cane. Since taking algae cal I noticed the pain in my legs has diminished and I am walking better. Thank u

  331. Susie Hutchinson

    May 25, 2021 , 10:21 am

    I really appreciate this comprehensive program. I have been trying to think of exercises I can do that won’t hurt my back or compromise my bones since I was diagnosed with Osteoporosis. This program is just what I need! Thank you!

  332. Noel

    May 25, 2021 , 11:14 am

    WOW! Schedule, videos, and PDF are extremely helpful!

  333. Erika

    May 25, 2021 , 6:43 pm

    I have severe osteoporosis. So I have started the algaecal and strontium. Hope it will work. Want to try the fish oil too!! I currently have 6 compressed vertebrae fractures. I did not fall. Just from weak bones. Tried bone medications they were horrific in side effects. One particular one has given me severe vertigo which I’ve never had in my life I’m still fighting the vertigo. Vertigo is the worst thing you want to have If you have osteoporosis.

  334. Carla Brett

    May 28, 2021 , 6:01 pm

    The last time I had vertigo, my daughter found this video on YouTube for me. It really works. You may already know about it but maybe it’ll help others who don’t.
    https://youtu.be/mQR6b7CAiqk

  335. Nannce Artemenko

    May 26, 2021 , 7:24 am

    Physiotherapist has me doing some of these already but I will be adding more from your videos

  336. Chris Speight

    May 26, 2021 , 8:28 am

    All of the exercises are great. I hope to be able to master all of them in time. persistence pays off

  337. Vivian

    May 26, 2021 , 9:08 am

    The exercise program looks great!

  338. Kathy Warfle

    May 29, 2021 , 8:42 am

    I agree! This is an awesome, and diverse program!

  339. Patty Mac

    May 30, 2021 , 4:06 am

    Love the variety of ideas. I stay very active and believe it has really helped improve my bone strength along with the Algaecal line of products. Thanks!

  340. Patty Mac

    May 30, 2021 , 4:08 am

    Love the suggestions you offer. Staying active, eating well and taking algaecal products has helped me.

  341. SUE NIELAND

    May 26, 2021 , 2:02 pm

    I attend an exercise program called S.A.I.L. it stands for Stay Active and Independent for Life. We do many of the exercises in your above videos. An hour class consists of about 20 minutes of aerobics, and a combination of balance, flexibility, and weight bearing exercise. We do several different leg lifts- front, back, side, bent leg and straight. For each of these we are bearing weight on one leg, while lifting the other. Most of us use leg weights, starting small, adding weight as it becomes too easy. We do resistance with arm weights as well. Classes are offered all week, with most people attending 2-3 times, skipping a day between. It is an excellent class and easy to do at home if you cannot make it to a class.

  342. Megan AlgaeCal

    May 27, 2021 , 10:02 am

    So great to hear this, Sue!

    Keep up the awesome work 😀

    -Megan @ AlgaeCal

  343. Deborah A

    May 26, 2021 , 9:13 pm

    My doctor suggested I start doing a walking regimen every day so I am going to start that first and then add exercises to the mix once my body get adjusted. A little at a time until I work up to doing more without injuring myself.

  344. Mayana Williamson

    May 26, 2021 , 10:59 pm

    Thank you for this full and balanced program. I look forward to incorporating it into my routine.

  345. Mayana Williamson

    May 26, 2021 , 11:04 pm

    Thank you for this comprehensive program. I’m excited to expand my exercise routine.

  346. Ruth deGeus

    May 31, 2021 , 5:18 am

    Great program. Need to expand my exercise programs. Thank you for all your help.

  347. LeeAnne

    May 27, 2021 , 8:45 am

    This workout looks like what I have been looking for! Buying a Matt today so I can get started and strengthen my bones! Thank you!

  348. Carol Cleland

    May 27, 2021 , 4:21 pm

    I wonder if shadow boxing would be a good exercise for bone health.

  349. Carol Cleland

    May 27, 2021 , 4:22 pm

    I wonder if shadow boxing would be a good exercise for bone health. Maybe jumping rope when I’m away and can’t go to the gym

  350. Ellen W Khalifa

    May 28, 2021 , 10:16 am

    I’m glad to find this – I do many of these already. So much of what’s shared in health news letters says “avoid ______ if you have osteoporosis” while my MD says “keep active doing what you’ve always done.” Only critique – the models demonstrating moves are young women. What about adding a few older models, if they are part of your target audience?

  351. Leah

    May 28, 2021 , 12:19 pm

    I was afraid of doing exercises that may cause more harm than good. I’m so happy to have these exercises, schedule and videos to have some structure and a plan

  352. [email protected]

    May 28, 2021 , 2:02 pm

    Thank you for having these daily exercise routines available with the video visual so that I can be sure to get the correct form down and make it a habit. Exercise and weight resistance is the crucial link that helps AlgaeCal do its best repair work!
    AlgeaCal has made my Osteopenia come to a halt and I am slowly regaining some of the bone loss!

  353. Judi

    May 28, 2021 , 2:08 pm

    Reading all this seems a bit overwhelming. I have osteopenia and want to stop it and build stronger bones, even though the doctors say it’s not reversible. I’m hoping they are wrong. Wish supplements weren’t so expensive and the health insurance and Medicare would pay for those instead of the drugs that I do not want to need! One step at a time in the right direction and do what I can are my goals.

  354. Megan AlgaeCal

    May 31, 2021 , 1:31 pm

    Hi Judi, we hear you.

    If ever you have any bone health questions and would like to chat over the phone, please don’t hesitate to give our Bone Health Consultants a call at 1-800-820-0184. They’re available 6am-4pm PST, seven days a week, and always happy to help 🙂

    -Megan @ AlgaeCal

  355. DOREEN

    May 28, 2021 , 2:30 pm

    I would love to try your product. My bone health has deteriorated due to chronic use of oral steroids because of my severe asthma and Lyme disease. Your product looks wonderful.

  356. Donna

    May 28, 2021 , 2:42 pm

    I would like to see older models. Thanks. Us 60 somethings are the ones being diagnosed osteoporosis, falling and breaking bones…

  357. Marion

    May 29, 2021 , 9:40 pm

    When over 60 we do need some special advice, especially on balance. It would be nice to see some older models helping us. If we fall down, it probably will not be good.

  358. Marion

    May 29, 2021 , 9:40 pm

    When over 60 we do need some special advice, especially on balance. It would be nice to see some older models helping us. If we fall down, it probably will not be good.

  359. Debbie

    May 30, 2021 , 4:57 am

    Very good comment. I agree. I think this everytime I see an obvious 20 something is representing women with wrinkles. ?

  360. MaryLou

    May 30, 2021 , 12:18 pm

    I agree. Let’s see older women working out. Otherwise, really nice movements and routines.

  361. Seventy-five Plus

    May 31, 2021 , 7:37 am

    I’d like to see older models, too and am looking forward to being part of this blog.

  362. Constance Romano

    May 29, 2021 , 5:00 am

    I was just diagnosed with osteoporosis at 59, I can’t wait to start doing these exercises, I knew something was wrong when I couldn’t even do sit ups my back was hurting certain exercises were not working anymore, my sister recommended this too me.

  363. SanDiego57

    May 29, 2021 , 6:27 am

    I found the Spine Exercises print out helpful. Wish you had a graphic to go along with it. Also agree with previous posters that it would be nice to see your models be representative of the age when real women have osteoporosis.

  364. Chris Marhover

    May 29, 2021 , 8:08 am

    Thank you for for the printable schedule guide and all the great ideas to follow. Printed and going to get started. Planning on ordering the AlgaeCal shortly. I want something natural and works, that does not have the nasty side affects that the Doctors medications seem to always have. When you complain about the side effects, they just want to push something else that also comes with another side effects list. Vicious circle and very discouraging to someone who hates taking medications.

  365. Megan AlgaeCal

    May 31, 2021 , 1:34 pm

    Hi Chris, thanks for reaching out!

    AlgaeCal definitely fits the category for something that is natural and works 🙂 If ever you have questions or would prefer to order over the phone, don’t hesitate to give our Bone Health Consultants a call at 1-800-820-0184 (USA & Canada toll-free). They’re available 6am-4pm PST, seven days a week, and always happy to help!

    -Megan @ AlgaeCal

  366. Debra Brownstein

    May 29, 2021 , 8:44 am

    I am thrilled with the yoga videos that you have and am excited about using the weights with your videos too.

  367. Vivianne Servant

    May 29, 2021 , 10:10 am

    I’ve been doing many of these exercises for years. Some of these exercises are new and some new research identified in some of the links (eg. holding yoga poses for 30 sec.) are great additions to my routine! Thank you for all your efforts to helping minimize effects of osteo!

  368. Judy Tatum

    May 29, 2021 , 10:55 am

    It’s hard to contemplate 5 hours of exercise when working full time

  369. liz

    May 29, 2021 , 12:54 pm

    Thanks for giving us all the free information, exercises, etc.

  370. Kay Dudek

    May 29, 2021 , 1:07 pm

    Just getting started. This blog is really great for explaining the how’s and why’s of each exercise.

  371. Helen Bogy

    May 29, 2021 , 1:57 pm

    Great exercises! This motivates me to get busy!

  372. Donna

    May 29, 2021 , 3:22 pm

    Good videos and incentive to get started on an exercise program. With a -3.9 on my last dexa I’m concerned about doing too much bending, especially with weights. I need to take some time to poke around the AC site to see if there’s info about what to avoid if you have severe osteoporosis.

  373. Marilyn

    May 29, 2021 , 4:45 pm

    I loved having safe exercises for osteoporosis from a source I trust. I have hesitated to exercise due to wondering which exercises were safe. I especially liked the Fishman (?) yoga routine So thank you AlgaeCal.

  374. Linda Brett

    May 29, 2021 , 4:47 pm

    Wow! I just found this. It’s such a great guide to exercises to complement my regular qigong practice. Thanks so much for providing this to us.

  375. Deborah F.

    May 29, 2021 , 5:13 pm

    Algae-cal is the absolute miracle I was looking for. It has made a huge difference in my life now and for the future. I know that incorporating your exercise routine will help build my bones even faster. I will particularly be looking for ways to get exercise in my daily work at the hospital. Your Blog showed me how important it is to take those extra steps while at work. Thank you for your comprehensive exercise tips.

  376. karen OELBERG

    May 29, 2021 , 6:08 pm

    Great exercises, have been doing some of them for 3 years now.

  377. Helene

    May 29, 2021 , 6:51 pm

    Really appreciate this workout plan! Any suggestions for additional aerobic exercises that don’t involve high impact? Also bone building for femoral neck specifically? Thanks!

  378. Dr. Emma Gasinski

    June 1, 2021 , 9:53 pm

    Hi there Helene!

    Thanks for the great question. Aerobic exercises can be fast paced walking with poles or Nordic walking which helps take impact off of the legs, stair climbing is a great exercise as well. Exercises that have some impact through the legs is important to build bone but if you are already performing strength training 2x/week you can try swimming or biking which will be good for cardiovascular endurance but not as much for the bones. Other great options for increasing aerobic activity in a fun way is playing pickle ball or joining a dance class.

    The hip, specifically the femoral neck, can be best stimulated during exercises that attack the muscles around the bone such as the gluteal muscles, the quadriceps, and the hamstrings. Jumping is also a great way at stimulating the femoral neck. Some exercises that may be best for the hip are the:
    ○ Bridge
    ○ Squat, Sit to Stand, Jump squats
    ○ Single leg sit to stand
    ○ Stomping or Marches
    ○ Step-ups
    Any activity where you are loading the legs and can work on single leg movements is a great way to increase the impact through the femoral neck.

    Hope that was helpful!

    – Dr. Emma @ AlgaeCal

  379. Judy H

    May 29, 2021 , 7:31 pm

    An incredible set of valuable exercises to
    improve your bone strength. Thank you
    Algae Cal for sharing!

  380. Alisa Stevens

    May 29, 2021 , 7:32 pm

    Looks like a comprehensive set of exercises to draw from. I do some Strength classes with weights, but I like the incorporation here of the bands into some of the classic moves.

  381. Sheela Shridhar

    May 29, 2021 , 8:21 pm

    This comprehensive program is so very well presented. It is so easy to follow thanks to the videos. Algaecal helps prevent the pain in my hips and legs caused by osteoporosis.

  382. RJ

    May 29, 2021 , 8:42 pm

    This workout routine is a pleasure to do….love using the bands!

  383. Nancy Kjellander

    May 29, 2021 , 8:55 pm

    I do extensive yoga to help me keep pain free from osteoporosis.
    Thank you for the additions I can add to my daily routines.

  384. Elizabeth B

    May 29, 2021 , 9:26 pm

    Thank you for providing video demos of these exercises. It helps so much to perform them correctly. I’ve been very active all my life and battling osteopenia and osteoporosis for many years. AlgaeCal, strontium and Triple Power have helped turn around my diagnosis. Totally inboard with the supplements and exercise!!

  385. Elizabeth

    May 29, 2021 , 9:27 pm

    Thank you for providing video demos of these exercises. It helps so much to perform them correctly. I’ve been very active all my life and battling osteopenia and osteoporosis for many years. AlgaeCal, strontium and Triple Power have helped turn around my diagnosis. Totally inboard with the supplements and exercise!!

  386. Nora

    May 31, 2021 , 8:32 am

    I agree. Exercise is definitely important.

  387. Janice

    May 31, 2021 , 10:40 am

    I am 77. Lately my left knee is keeping me from doing my aerobic workout on a professional grade elliptical. I am looking for alternatives. Thanks for posting

  388. Holly Blackburn

    May 29, 2021 , 9:36 pm

    Thank you for this comprehensive program! I really appreciate the video instructions and PDF printout.

  389. Holly Blackburn

    May 29, 2021 , 9:38 pm

    Thank you AlgaeCal for providing us with so much supportive information on building our bones!

  390. Sandy B

    May 29, 2021 , 11:17 pm

    Really appreciate all the great information you share to help our bones be stronger from workouts, to nutrition and recipes. Thank you very much.

  391. Marea Huggins

    May 30, 2021 , 1:07 am

    Thank you to the wonderful people at AlgaeCal who inspire and help in every way possible, those inflicted with osteopenia / osteoporosis, helping us all to build stronger bones. I am truly grateful for your dedication and help.

  392. Jackie Rasmus

    May 30, 2021 , 1:19 am

    Great exercise plan. Really thorough. Thank you

  393. Martina J

    May 30, 2021 , 2:20 am

    Thank you very much for these videos that help to perform the exercises correctly, I also feel more motivated with videos rather than just written instructions.
    Indeed I have read that Cchi kung (similarly to Tai chi) can help with bone building.

  394. Christine

    May 30, 2021 , 2:54 am

    A good range of exercises, I am coming back from fracture injuries (fell off my horse) and am able to do most of them now.

  395. Janet Musselwhite

    May 30, 2021 , 3:35 am

    This looks like something I really need to do. My bone scan is getting worse and I have arthritis in my knee, back and hips. My mother had it really bad and I did not realize how susceptible I was for it in my body! I am taking Algae-Cal+ and SB.

  396. Linda Alves

    May 30, 2021 , 4:31 am

    I loved every comment on this page and all the exercises. Lots of new information I never knew. Thank you everyone!

  397. Laura Parks

    May 30, 2021 , 4:43 am

    I recently joined the YMCA specifically to attend there water aerobics classes. Your weekly exercise routine looks great. I plan to beginning doing it along with the water aerobics this week.
    Thanks

  398. Robin Reynolds

    May 30, 2021 , 5:07 am

    I’m an Occupational Therapist and recommend many of these exercises to my residents but haven’t done them myself. Now it is time to practice what I preach. Thank you for the program.

  399. Patricia Gladstone

    May 30, 2021 , 5:46 am

    I love being able to bring these exercises up on my computer to make sure I am doing the exercises correctly. And I know that they are working from my dexa scan results. Thank you

  400. Sue

    May 30, 2021 , 5:56 am

    Thanks for the info for us over 60 group. There were a few excerises I was leaving out. I don’t get my bone scan till 2022, looking forward to results. Thank you!!

  401. Susan

    May 30, 2021 , 6:33 am

    Thanks for the exercises

  402. Linda Reynoldson

    May 30, 2021 , 8:41 am

    Love the exercises

  403. Linda Reynoldson

    May 30, 2021 , 8:42 am

    Love the exercises! I plan to start doing them

  404. Patricia Wenzel

    May 30, 2021 , 8:59 am

    I very much appreciate videos for effective exercise. It makes exercise more fun and safe. Thank you.

  405. Chris M.

    May 30, 2021 , 9:10 am

    WOW! Schedule, videos, and PDF all in one place…Thank you.

  406. Stephanie Aragon

    May 30, 2021 , 9:20 am

    This is very helpful, thank you! I will use it encourage my mother to get into a routine.

  407. Janet Maines

    May 30, 2021 , 9:22 am

    This breakdown of daily exercises is so helpful! In looking it over, it looks like a good variety over the week. I’ve done some aerobic and strength training through the years, but stretching? Not so much! I’m starting today.

  408. Teri

    May 30, 2021 , 9:45 am

    I love having the videos of the exercises to follow along with.

  409. Teri

    May 30, 2021 , 9:46 am

    I love having the videos of the exercises to follow along with.

  410. Sally White

    May 30, 2021 , 10:43 am

    These exercises look great and will be a useful addition to my walking routine!

  411. Karen G.

    May 30, 2021 , 11:16 am

    Great ideas! Thanks!

  412. Judi

    May 30, 2021 , 12:40 pm

    I’m excited to b a part of algae cal clients.

  413. Marie Konopka

    May 30, 2021 , 12:40 pm

    It’s good to know specific exercises safe for people with osteoporosis

  414. Pauline

    May 30, 2021 , 1:33 pm

    Thank you for all these exercises! So many to choose from.

  415. Wendy

    May 30, 2021 , 2:30 pm

    Yes, thank you for all the helpful videos. After my cardio hip hop workout, I have added: pushups, wrist up/down, tennis ball squeeze, seated wrist curls, dumb bell open, and hip raises.

  416. mrs.templeman

    May 30, 2021 , 2:42 pm

    I’m 48, so my doctor didn’t agree with me getting even a baseline scan yet, but I’ve been taking AlgaeCal for a few years to prevent any surprises down the road. I love this post because it explains all of the exercises and includes videos all in 1 place (I don’t have to go searching for what a “scaption” is). And, I’m notoriously bad at sticking with things like exercise routines, so I really appreciate the pdf- it’s not so daunting when it’s shown like this. Thank you!

  417. Janet H.

    May 30, 2021 , 4:50 pm

    In the past I did “Bone Builders” classes and now lead a SAIL (Stay Active and Independent for Life) class 2x a week. I’m healthy, but have gained 10 pounds during the pandemic (stress eating!) that I really want to shed. I am wondering what Pilates exercises are safe for someone with osteo? I’m also very intersted in yoga, thanks for the yoga guide.

  418. Megan AlgaeCal

    May 31, 2021 , 1:36 pm

    Hi Janet!

    We have an excellent Pilates Guide here.

    Hope this provides some inspiration! 🙂

    -Megan @ AlgaeCal

  419. Mars

    May 30, 2021 , 6:22 pm

    Great blog !
    Thank you !
    This time of year is great for working out while gardening.

  420. Sandy

    May 30, 2021 , 7:03 pm

    I appreciate this very thorough exercise routine with alternatives and videos. I’m looking forward to adding a resistance band to my pushups and trying the clamshell!

  421. Laurie Robb

    May 30, 2021 , 10:55 pm

    Is resistance training as effective as weights?

  422. Megan AlgaeCal

    May 31, 2021 , 1:37 pm

    Hi Laurie,

    Yes it is! Adding weights is actually a form of resistance training 😀

    -Megan @ AlgaeCal

  423. Pam Zimmerman

    May 31, 2021 , 4:32 am

    Hello, I just found out three days ago that I have osteoporosis t score – 3 in my spine. Prescribed to me was Flomax. I am opting instead to begin 6 months of AlgaeCal and exercise. Being aware that my spine is especially vulnerable at this time, I will be using this great info as my guide. I am so thankful to have the HOPE found within this website and exercise guide! My journey to wellness begins today ~

  424. Maxi

    May 31, 2021 , 6:02 am

    Can’t wait to get the chance to spend time learning some of these exercises. I already do some of them I think. Which ones help build bone mass in the hips? My radiology report says the bone mineral density of the left hip femoral neck is of concern.

  425. Megan AlgaeCal

    May 31, 2021 , 1:38 pm

    Hi Maxi!

    We have a blog post dedicated to Hip Strengthening Exercises here.

    Hope you enjoy adding these to your routine! 🙂

    -Megan @ AlgaeCal

  426. Barbara Erb

    May 31, 2021 , 7:25 am

    This is a great routine. Unfortunately, I have two hip replacements and one shoulder replacement, with the other having problems, as well. How about Qi Gung? Or Tai Chi? I do Bridge Pose and can do the squats, but not the weights and no Theraband with shoulders/arms involved. What do you suggest? Thanks.

  427. Dr. Emma Gasinski

    June 1, 2021 , 9:58 pm

    Hi Barbara,

    Thank you for sharing the information and taking the time to comment. Glad you think this is a great routine! Qi Gung and Tai Chi are fabulous exercises to perform because they not only work on movement and breath coordination but are great for the joints and for working on balance. As far as the weights go, it is important to remember that the muscles around the joints that were replaced need to be strong and gradually adding weights to the routine will be a great way to add them. Due to the complexity of your situation, it is suggested that you go to your local physical therapist so they can teach you a safe and effective way to incorporate weight training. They will help you with form and make sure that you are working the right muscles! Good luck on your journey 🙂

    – Dr. Emma @ AlgaeCal

  428. MargueriteH

    May 31, 2021 , 7:44 am

    Glad to see the bridge that I do for my back is one of your suggested exercises. I will be working on the rest as well.
    Thank you

  429. Cynthia Novak

    May 31, 2021 , 7:48 am

    Great article!! Seems like a good well rounded program and easy to incorporate into anyone’s life style! Thank you!!!

  430. Tessa Dowell

    May 31, 2021 , 8:00 am

    Thank you for all these wonderful exercises to help with healthy bones!

  431. Carol Bassingthwaighte

    May 31, 2021 , 8:14 am

    This encourages me todo more. Thank you

  432. Carol

    May 31, 2021 , 8:30 am

    The videos are a great help to keeping me motivated.

  433. Kathleen Liddell

    May 31, 2021 , 8:42 am

    Many thanks for this exercise routine/instructions and all the educational material you continually provide.

  434. Lynne Wood

    May 31, 2021 , 9:02 am

    LOVED Cat’s yoga videos. Also sent all this great information to my yoga teacher. Thanks so much.

  435. Marcia

    May 31, 2021 , 9:52 am

    Thank you for the printable pdf, much appreciated!

  436. Fran

    May 31, 2021 , 9:54 am

    Look forward to implementing these exercises!

  437. joan

    May 31, 2021 , 10:26 am

    great to have this resource …

  438. Janet

    May 31, 2021 , 11:00 am

    This is so very helpful. Thanks for making this available.!

  439. Sarah Lombardo

    May 31, 2021 , 11:03 am

    Thank you for information, I’m seeing physical therapist after being diagnosed with severe osteoporosis of L1 and L2 with milder osteoporosis to hip and pelvis bones, I’ve been instructed to keep arms and legs closer to the body when lifting arm weights and performing abdominal exercises! This will allow less stress on Lumber area

  440. VIRGINIA

    May 31, 2021 , 11:13 am

    I AM WAITING FOR A KNEE REPLACEMENT

  441. Cindy

    May 31, 2021 , 11:18 am

    I am excited about all the exercises to try. This is a great resource.

  442. Nina Paladino Caron

    May 31, 2021 , 1:32 pm

    Great Osteoporosis Workout Routine
    I will be encouraging my students to get on AlgaeCal website and check it out. Covid has created couch potatoes and this workout is just the trick to get people up and moving. Great moves and lots of variety. Thank you

  443. Val

    May 31, 2021 , 12:39 pm

    These look very doable.

  444. Sharon

    May 31, 2021 , 1:03 pm

    Thank you for this great exercise resource!

  445. Barbara

    May 31, 2021 , 2:12 pm

    So helpful to have the videos, pdf schedule, and suggested breakdown of activities throughout the week!

  446. Terri Grillo

    May 31, 2021 , 3:02 pm

    I would like to see the safe ways to do yoga. I was just recently diagnosed with Osteoporosis and have been doing yoga for 15 years but now do I have to stop doing Wheel, Headstands, Handstands, etc.

  447. Megan AlgaeCal

    June 1, 2021 , 3:40 pm

    Hi Terri, we have just the blog post for you!

    Feel free to visit our Ultimate Guide to Yoga for Osteoporosis here.

    Hope this helps you get back into doing yoga! 🙂

    -Megan @ AlgaeCal

  448. Susan

    May 31, 2021 , 3:34 pm

    Thank you for all the wonderful exercises and bone building tips!!

  449. Anne

    May 31, 2021 , 3:48 pm

    Many thanks for these excellent exercises and for the videos which show correct movement. Also appreciate the schedule print out.

    Wondering if there are any of these exercises not suitable for someone with pretty severe osteoporosis most especially in the back.

  450. Dr. Emma Gasinski

    June 1, 2021 , 10:34 pm

    Hi Anne!

    Thank you for the comment. All of these exercises should be good for you to do but always listen to your body and stop if you have any pain. If you are unsure, feel free to go to your local Physical Therapist to have them check on your form.

    Good luck on your journey!

    – Dr. Emma @ AlgaeCal

  451. Carol

    May 31, 2021 , 4:04 pm

    Spread the word.

  452. EMTSR

    May 31, 2021 , 5:50 pm

    Fantastic! Thank you!

  453. Carol

    May 31, 2021 , 6:41 pm

    Love the videos showing how to perform the exercises properly. I will be adding to my routine tricep pushback, front squat and alternating front dumbbell.

  454. Anne Decunha

    May 31, 2021 , 6:50 pm

    Thanks for not only providing a product that is safe and replaces all the drugs that have been the only solution pushed on trusting patients, but you also provide solutions from experts and workouts to help people get healthy and stay fit. I’m impressed with the comments from other members with their helpful stories and information.

  455. Rose

    May 31, 2021 , 7:26 pm

    Great resource for exercise! Thank you!

  456. Karen Kreutzfeld

    May 31, 2021 , 8:13 pm

    This is a very useful blog for exercises for people like me who have osteoporosis and I hope to incorporate them in what I am currently doing.

  457. Lori Stratton

    May 31, 2021 , 9:34 pm

    I liked the schedule of exercises, although it seems light on weights and time duration. I am an older adult and I cycle really hard for about 30-40 miles on hilly terrain every other day. I feel like it is a workout on my bones, pushing hard into the pedals, but I never read about cycling as a good osteoporosis weight bearing exercise. I have always done weight lifting at the gym, and yet, I developed severe osteoporosis! I am doing squats with 105 lbs on the bar now, so I hope that will help!

  458. Lori

    May 31, 2021 , 9:38 pm

    Great exercises line up!

  459. Wilma Grobbelaar

    May 31, 2021 , 9:50 pm

    Thank you for your inspiring guidance

  460. Betsy nies

    June 1, 2021 , 12:04 am

    Please add neck exercises . Maybe I overlooked them .

  461. Megan AlgaeCal

    June 2, 2021 , 11:14 am

    Hi Betsy, thanks for your feedback!

    We have a few neck exercises on our Posture Exercise post here and our Desk Exercises post here. In saying that, we’ll definitely consider making a post dedicated to neck exercises in the future!

    -Megan @ AlgaeCal

  462. Rain Garnier

    July 21, 2021 , 10:39 pm

    Dear AlgaeCal,
    I have found a cornucopia of information and real science on your website and feel I have a chance to start gaining strength after my diagnosis of severe osteoporosis in my spine L1 and L2. I am a bit scared as I read not to bend forward with any exercises do only low impact or possible water exercises. My doctor doesn’t have any great knowledge. Do you have any other area of your website where exercise explanations or suggestions have been changed for those of of with spinal osteoporosis like mine.

  463. Megan AlgaeCal

    July 27, 2021 , 11:04 am

    Hi Rain, we’re so happy you stumbled upon our website!

    You can absolutely regain strength with lifestyle changes, even with a diagnosis of severe osteoporosis. You might find some inspiration on our Success Stories page here.

    Our Ultimate Guide to Yoga for Osteoporosis may be a good place for you to start. We go through 12 poses with step-by-step instructions, contraindications, and osteoporosis variations for each… all accompanied by videos you can follow along with!

    Whenever possible, it’s always a good idea to consult an exercise specialist who can tailor exercises to your needs and current capabilities ❤️

    – Megan @ AlgaeCal

  464. Kathy Brown

    October 3, 2021 , 4:27 am

    Hello, I cannot find the place to print the pdf form of the exercises that you said was available for printing, could you please help me? Also I would like to use resistance bands in place of weights, is that as effective? And do you have a print out for that? Thank you sincerely Kathy

  465. Kirby Johnson

    October 4, 2021 , 10:45 am

    Hi Kathy,

    Sorry for any trouble! You can find a small green bar on the left-hand side of your screen while browsing through the article. The last box in that bar has a printer icon which should allow you to print out the recipe details (below pinterest, twitter, email, etc). And wonderful question regarding resistance bands; many individuals find these more comfortable and safer to use than weights. But rest assured, they’re all forms of resistance exercises and provide similar benefits. You can find more information on resistance bands and exercise suggestions HERE. Please let us know if you have any further questions, Kathy!

    Kirby @ AlgaeCal

  466. Janet

    January 6, 2022 , 6:07 am

    Is there supposed to be sound to the videos? I have no sound and have tried on my PC, laptop and iPad.

  467. shirlee hachman-chatterton

    January 13, 2022 , 12:00 pm

    Thank you so much for all of this information along with the feedback from so many clients. I’ve been taking AlgaeCal for several years now and don’t seem to be getting ahead of the osteoporosis. It’s a miracle I received this encouragement today, as I’m struggling with how to win at this game. I was to have a Dexiscan the other day to determine if change of diet, nutrition and exercise I had made over this last year was working, and I could maintain without bone drugs. My insurance denied paying for the Dexiscan, so now wondering if I dare go another year, staying on AlgaeCal, good nutrition, and these exercises, and trust that my bone health will improve. I thank you for this information that came to me this morning into my inn box. Please give me any advice that might improve my bone health. Do I need to increase the amount of AlgaeCal and Strontium I’m taking, or will increase in the area of exercise be the answer? I exercise just about everyday and walk between 3 & 5 miles a day. I’d appreciate hearing from you. Thanks so much. May God Bless you all!
    Shirlee

  468. Kirby Johnson

    January 18, 2022 , 3:34 pm

    Shirlee,

    Thank you so much for sharing and reaching out – we understand the frustration of waiting for a DEXA scan to be covered by your insurance provider. If your medical insurance provider won’t cover the cost of a DEXA scan due to timing, you can still pay for one yourself. The price of a DEXA scan varies depending on where you get it, but you can expect to pay between $100-$300 USD. While many of our customers choose to wait for the structured timeline of DEXA check-ins, if your scan results show that your approach is working, it would likely provide you peace of mind.

    We’re thrilled to hear of all the efforts you’re putting into naturally increase your bone density! While we don’t recommend increasing your dosage of AlgaeCal Plus or Strontium Boost above the daily clinical dosage (4 AlgaeCal Plus, 2 Strontium Boost), there are always steps you can take to improve your bone health. Continuing to improve your nutrition is a key component of bone health: you can take advantage of all the free nutrition resources we have available HERE. We’d also encourage you to engage in varied and resistance-based exercises. You can discuss the resources available HERE with your physical therapist in order to create a customized exercise regimen. Please let us know if we can provide any further support!

    – Kirby @ AlgaeCal

  469. Lucy Mauterer

    January 15, 2022 , 7:05 am

    I have osteoporosis from years of prescription drug use which was prescribed for my rheumatoid arthritis. I have since found a rheumatologist who has weaned me off the steroids.

    The frustrating issue here is I can’t bend my knees very far. I certainly can’t get down on the floor because I can’t get back up. Every joint hurts, even though the meds tone the pain levels down a bit. I want to be able to exercise and strengthen my muscles and my heart but everything I try isn’t working. I can’t swim because I get urinary tract infections. I broke my leg three years ago and lost a lot of strength being laid up for six weeks. They did send two physical therapists who did their best. I was able to get some upper body strength back.

    I wish someone would come up with some ideas for increasing strength and aerobic fitness for people like me. There must be a lot of us. RA and Lupus are almost at epidemic levels. And we can’t afford to pay a lot because many of us are disabled and unable to work.

  470. Kirby Johnson

    January 18, 2022 , 3:56 pm

    Lucy,

    Thank you for sharing and reaching out – we’re so sorry to hear of all the trouble you’ve experienced working to naturally support your bone health. While you’re already doing tremendous work by taking our clinically supported supplements to increase your bone mineral density, it’s fantastic that you’re interested in doing more for your bones! We’d love to provide some resources for you to discuss with your physical therapists; you can find them HERE and HERE. Given the circumstances you’ve shared, we feel you’d absolutely benefit from engaging in the activities discussed in these links. And as you continue on your bone-health journey, we’re always available to support you! Please don’t hesitate to reach out if you have any further questions!

    – Kirby @ AlgaeCal

  471. yanntreguier

    February 3, 2022 , 6:33 am

    Hello, I am a 59 year old male, 5’10 and 155 lb, with osteoporosis, and shamefully completely out of shape. What would be a good starting weight for the dumbbells? Thank you!

  472. Kirby Johnson

    February 4, 2022 , 2:29 pm

    Hello,

    Thank you for reaching out. Adapted to each movement, an ideal goal while using weights should be to add enough resistance to perform a maximum of 8-10 repetitions at a time. While we aren’t able to offer a specific recommendation, it should give you an idea of an appropriate starting weight. This number of repetitions is optimal in regard to time and energy efficiency to achieve hypertrophy while avoiding unnecessarily heavy loads. It’s always best to discuss any movements or physical exercise regimens you’re considering with your physical therapist. Hope this helps!

    – Kirby @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,