#15 Osteoporosis Exercises. Build Bone, Prevent Fracture, Stop Falls. Crafting An Evidence-Based Approach w/ Dr. Lora Giangregorio PhD + BoneCoach™ Osteoporosis & Osteopenia

BoneCoach™ Osteoporosis & Osteopenia - In this interview with Dr. Lora Giangregorio PhD, we discuss evidence-based approaches to building bone, reducing fracture risk, and properly exercising with osteoporosis.=>>FREE Stronger Bones Masterclass (Gain Access Now!)=>>FREE 7-Day Osteoporosis Kickstart=>>Apply to join the Stronger Bones Solution Program w/ the BoneCoach™ Team***Topics Covered2:18 - Who is Dr. Lora Giangregorio6:18 - Two different types of stimuli: muscle pulling on bone and impact. The most effective interventions use one or both in combination.7:02 - How different sports affect your bones (including tennis)8:27 - “The exercise program that a person with osteoporosis would do isn’t that different than one that someone that doesn’t have osteoporosis would do” (with the exception of activities that increase fracture)11:48 - Impact exercises are hard to introduce for those who haven’t done it before12:22 - Muscle pulls on bone to make them stronger13:42 - What types of exercise builds bone? Research says resistance training and dynamic impact14:09 - Swimmers and long-distance running don’t provide varied impact15:04 - Best rep range and percentage of effort for bone-building?15:48 - If just starting resistance training… start with good form and lower weight then build from there.17:22 - The studies that show an effect are more intense in the 5-10 range.20:45 - Can you target specific areas with exercise, or does bone-building occur universally? Bone response tends to be site-specific.21:39 - Spine has much more trabecular bone which is much more metabolically active and likely to respond first. Harder in femoral neck.24:53 - Liftmor study: types of lifts used26:29 - Two things for preventing fracture? Increase bone strength and reduce applied loads29:15 - Why it’s tricky to interpret spinal bone density over time? Be wary of big changes in short periods of time.29:52 - Osteoarthritis, spinal stenosis, scoliosis, ankylosing spondylitis… working around.32:30 - As the risk increases… so too does the need for an exercise physiologist.33:38 - What is BoneFit? 2-day workshop for exercise physiologists and physical therapists to help reduce risk of fracture.38:41 - “Twisty or flexy”... a new medical term! (jk)39:08 - Lora’s work with Osteoporosis Canada40:43 - What’s the “one” exercise program for everyone with osteoporosis.48:50 - Axial loading (overhead lifts) with vertebral fracture… proceed with caution.51:27 - Hopping and jumping for BMD… what to do first.53:41 - Weighted vests. Why Lora wouldn’t go out walking with one.58:30 - Where you can find Lora and her work.***Resources MentionedFind all resources mentioned and show notes @=>>https://bonecoach.com/osteoporosis-exercises-lora-giangregorio/***What can you do to support your bone health and this podcast?1. Hit the “Subscribe” Button. 2. Leave a review. Thank you! 🙂3. Tell a friend.CreditsMusic from https://filmmusic.io "Werq" by Kevin MacLeod https://incompetech.com)License: CC BY (http://creativecommons.org/licenses/by/4.0)