Are you exercising for osteoporosis but unsure if your program is truly effective? Many people miss key components that make all the difference in preventing fractures and building strong bones.

In this episode, I dive into the essentials of a complete osteoporosis exercise program. As a physical therapist with over 40 years of experience, I've seen so many women doing "good exercises" but still missing critical pieces that protect their bones and reduce fracture risk.

I break down the five core components every osteoporosis program should include and share practical tips for making these exercises effective. I also talk about balance exercises and why improving balance is crucial for preventing falls, and I highlight posture techniques to protect the spine and enhance spinal stability.

Finally, I share resources, handouts, and videos you can access for free, so you can implement these exercises safely at home. Whether you're walking, dancing, or doing resistance training, these tips will help you make your program complete and effective for bone strength and independence.

"Research has shown that the bones respond to the forces placed upon them. So when a muscle is contracting against resistance, it's pulling on the bone and shaking the bone as if to say, hey, we need more bone here." ~ Margie Bissinger

In this episode:

- [01:19] - Five essentials for a bone-building program

- [03:28] - Resistance training: proper weight, form, and frequency

- [09:32] - Impact and weight-bearing exercises: why supervision helps

- [11:49] - Balance training: static, dynamic, dual-tasking for fall prevention

- [15:54] - Posture work: spinal alignment, seated posture, visual cues

- [24:30] - Flexion vs. extension exercises

- [27:10] - Movements to avoid

- [34:55] - Aerobic exercise: benefits and limits for bone density

- [35:25] - Core & pelvic floor: breathing and stabilization techniques

- [39:08] - Happy Bones Club for workshops, Q&A, and more resources

Resources

- Osteoporosis Exercises - https://tinyurl.com/exercisesforme

- Happy Bones Club membership - https://www.happyboneshappylife.com/bones-club

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.