398 | Exercise to Improve Bone Density for Osteoporosis | Research Proven Strategies
In this episode of the Optimal Body Podcast, co-hosts Doc Jen and Doctor Dom, doctors of physical therapy, explore osteoporosis, emphasizing its impact on women's health as they age. They advocate for a comprehensive approach to bone health that goes beyond calcium supplements to include exercise, nutrition, and professional guidance. Doctor Dom explains the importance of loading bones through high-intensity training to stimulate bone growth. Doc Jen highlights the benefits of combining axial loading with strength training. They also discuss the "Lift More" program, which has shown promising results in improving bone mass density. The episode concludes with an introduction to their "Strong Healthy Joints" program.
The Optimal Body · Dr Dom Fraboni, Dr Jen Fraboni
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Show Notes
In this episode of the Optimal Body Podcast, co-hosts Doc Jen and Doctor Dom, doctors of physical therapy, explore osteoporosis, emphasizing its impact on women's health as they age. They advocate for a comprehensive approach to bone health that goes beyond calcium supplements to include exercise, nutrition, and professional guidance. Doctor Dom explains the importance of loading bones through high-intensity training to stimulate bone growth. Doc Jen highlights the benefits of combining axial loading with strength training. They also discuss the "Lift More" program, which has shown promising results in improving bone mass density. The episode concludes with an introduction to their "Strong Healthy Joints" program.
Strong Healthy Joints
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What You Will Learn:
1:17 Significant statistics on fragility fractures due to low bone density in men and women.
2:33 Limitations of Calcium Recommendations
4:21 Impact of Hormonal Changes
7:09 Discussion on exercise considerations for individuals with low estrogen affecting bone density.
9:09 Discussion on how reduced activity contributes to osteoporosis across the lifespan.
11:04 Advocacy for higher intensity exercises to improve bone density in osteoporosis patients.
12:52 Discussion on the progression of exercises from heel drops to more advanced jumping.
14:35 Focus on lifting techniques and the importance of increasing load for bone health.
17:30 Lift More Exercise Program
18:08 Improvements in bone mass density and muscle strength noted in postmenopausal women participating in the study.
19:29 Key Exercises for Bone Health...
For full show notes and resources, please visit: https://jen.health/podcast/398
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