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Right Now: 2024-05-14 07:15
Day 1 Start Date: 2024-01-15 00:0
This Video Start Date: 2024-01-15 00:0
This Video End Date: 2024-01-17 12:0
This Video Days from Day 1: -0.41666666666667
This Video Day: 1
Today's Amount Days from Day 1: 119.88541666667
Official Day Number:120
Total Number of Days: 7
New Information on Exercise and Osteoporosiswith Sherri Betz, PT, DPT, NCPT
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Each talk is only available free for a 24 hour period.
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Latest research: what’s working to build bone health
Yoga position modifications demo
How to safely incorporate resistance and impact training
Guest Expert
Sherri Betz, PT, DPT, NCPT
Dr. Sherri Betz is a physical therapist and director of TheraPilates® Physical Therapy locations in Monroe, LA, and Santa Cruz, CA, and specializes in geriatric orthopedics, osteoporosis and mind-body exercise applications for rehabilitation. She is the chair of the APTA Bone Health Special Interest Group and serves on the National Osteoporosis Foundation and American Bone Health professional education committees. She also serves as chair of the Pilates Method Alliance Research Committee.
Dr. Betz is passionately devoted to improving awareness about geriatric exercise, bone health and Pilates-based rehabilitation through development of professional and consumer education as well as through promotion of low-cost community exercise programs for fit and frail older adults.
leg presses have always hurt my low back even in my 40s and I’m 73 now, regardless of the position of my trunk and legs. Any alternative you can recommend?
mary
3 months ago
focus on slides continues to blur in and out
Elise Caron
3 months ago
Can you simply use two dumbbells and hold them on your shoulders to do the squats?
Patricia
3 months ago
The liftmore study probably did not include anyone with osteoarthritis, spondylosis, disc problems plus osteoporosis. What about us? These exercises would be impossible to do.
Karen
3 months ago
I’m wondering if there are any benefits to jumping on a rebounder for post-menopausal women with osteoporosis?
Yes, I agree with Margie’s comment, the Posch 2019 study showed good results in the femoral neck after a 45-60 minute rebounder program.
Elise Caron
3 months ago
Thank you so much for this informative interview!! A couple of questions: 1) I’ve been told that doing a leg press is too risky for the spine and I should not do them. This came from a physiotherapist. This was for the sitting leg press so perhaps it is different from lying down??? 2) If we don’t have a barbell can we use two dumbbells?
1) As long as the pelvis is pressed all the way against the back rest and the pelvis and spine are in neutral, the spine should be quite safe with this exercise. There is no vertical compression in the vertebrae with this exercise.
2) You can use dumbbells for a deadlift in lieu of a barbell but you are going to have to keep buying larger and larger dumbbells as you increase your strength. Remember the intensity of your strength training (getting to muscular fatigue within 5-10 reps) is what matters most.
Maybe a bigger cushion; a sitting leg press doesn’t involve the back at all unless something is wrong with the one you are using, ask the trainer. It’s my favorite.
You can…however, the progression and sequences suggested are based on research that showed effectiveness in building bone. There is greater loading with progressing to jumping off of an 8″ step.
Mary Salmon
3 months ago
Thank you. So great to listen. I have been doing the onero program in Australia based on liftmor e research. My vertebrae increased 4 % and hips 1% both in osteopenia. I unfortunately had a traumatic fall 3 months ago resulting in non displaced pelvic fractures acetabulum doing rehab and going well but wondering what are good hip exercises to prepare me for deadlift squats and heel drops please Very keen to get back to my heavy lifting for my bones to not decline thanks Mary
That is great news about your Onero results! I would definitely see your doctor for a protocol and release before you begin jumping. Also, if you have a physical therapist that you are working with, they should be able to customize a strengthening program for you. You could start with non-weightbearing hip exercises such as bridging and sidelying clamshells and hip abduction, planks front and side, and all exercises such as deadlifts and lunges with bodyweight only and then progress to adding resistance slowly.
where can we find trial for osteoporosis? Sherri Betz is phenomenal but so much information that is hard to process all….I have to stop it frequently to grasp it all!
1. You can go to Choosept.com and put in your location and then under specialty write Geriatrics. That is how you will find a physical therapist who specializes in that. I think that is the best way to start. If you want a trainer, then I would ask the PT you are working with for some recommendations.
2. Unfortunately, there is nothing that exists that has the same frequency and HZ as the Marodyne.
3. Yes, you will have these forever if you paid the $79. All you need to do is go to https://healthmeans.com and login to your account and in the upper right corner you will see My Event Purchases. Click that and you should be all set. If you have any issues you can contact HealthMeans support team – support@byhealthmeans.com – they have an excellent support team to help you.
judy
3 months ago
Thank you for yet another fabulous presentation. Regarding the Liftmor study, do you know whether the women who progressed already had good posture before the trial started? I know that there was a 2 month alignment training program prior to adding weights, but people with forward heads and kyphosis don’t tend to shift their posture in 2 months. Thanks for sharing what you know about this.
Hi Judy, there were a variety of women with varying postures in the study. The investigators were noting baseline posture and then changes from baseline at 8 months. They found that even women with kyphosis could participate in the program and not experience vertebral fractures and could improve their posture through the program.
Deb
3 months ago
Could Someone please send information on what kind and where one might buy the smaller barbell Sherri used in her demonstrations. Thank you. I found Sherri’s video very helpful!!
Hi Deb,
You can go to: https://www.therapilates.com/groupclasses.html and scroll down to find the links list for all of the products I use in my classes or recommend for people who need modifications. Here is an excerpt of that list:
Later, when you are ready for the Barbell: (5 foot barbells are hard to find in brick & mortar stores, but take up less space than a 6 or 7 foot standard barbell)
• Barbell Clamps (you will need a pair): Dark Iron Fitness Barbell Clamps, 2 Inch – Adjustable Weight Clamps for Barbell – Amazon
• Rubber Bumper Coated Weights: (You can usually get these cheaper onsite at Play it Again Sports or any used sporting goods store. The Rubber Coated weights are harder to find. I use the rubber coated ones so that I don’t damage my wood floors. If you don’t need rubber coated, the metal weight sets are easier to find and less expensive.
Pamela, You should check with your orthopedic surgeon about your specific situation. You can adjust the leg press to minimal weight that you can tolerate, but every situation is different so best to check with your physician and physical therapist.
Pamela
3 months ago
I have no idea where one could get safe weight training for osteoporosis. I was simply sent to PT. I had fractures so I am not sure what I can really do but not weights.
Pamela, A physical therapist who has experience with osteoporosis should be able to teach you how to safely do resistance exercises and weight training even though you have had fractures to increase your strength. I would see a different physical therapist who can help you custom design a program to help strengthen your muscles and bones safely after the fracture.
Hi Pamela,
You can join our program at http://www.therapilates.com to participate in our zoom bone safe strength training classes. You would have to set up your home with a little bit of equipment. We guide you through that process.
Adrienne
3 months ago
Please send me a link where I can watch the Sherri Betz video. Your link above won’t access the video or the audio. I very much look forward to your response to my e-mail address: adriennebaksa@me.com. Thank you.
Have you seen any studies about the effect of exercises using a sustained hold on bone?I’m thinking of exercises like a wall sit or plank for 30 second or a minute, or even open chain exercises were you hold a weight for several seconds before lowering it.
Dear Betty,
There is no evidence for isometric strength training or sustained hold for building bone. Bone needs dynamic or strong signals to stimulate osteoblasts so that means high intensity resistance training or dynamic impact training.
terri
3 months ago
are the jumping exercised contraindicated with scoliosis due to osteoporosis? Could that potentially compress and increase the curve?
Jumping is not contraindicated for scoliosis. If you have good core control and you have done good trunk stability work to prepare you can support your spine as you jump. I recommend that anyone with low bone density who wants to begin jumping, be able to do the following pain free (as stated in my talk):
1) Be able to lift 50 lbs with good neutral spine control
2) Perform 20 Single Leg Heel Raises
3) Perform 10 Perfect Form Lunges Back knee to ground
Dear Charlene, You can go to: https://www.therapilates.com/groupclasses.html and scroll down to find the links list for all of the products I use in my classes or recommend for people who need modifications. Here is an excerpt from that list:
I am confused about the research study indicating that things like jumping had no effect on post-menopausal women. Are the hops and jumping that were demonstrated recommended for pre-menopausal only? Can you please comment on this? Thank you!
A very interesting presentation. Thankyou. A bit confused about the value of jumping and hopping after the research presented earlier said it had no effect on post menopausal bones. Is it useful in another way? Also interested in the shoulder exercises if have scoliosis. Annie
Hi Annie,
I understand why you might be confused. Most all of the jumping research has been conducted on children. Christine Snow from OSU was the first to study jumping in post-menopausal women back in the 1990’s. Everyone was too afraid to study jumping in this group due to fear of causing fractures. Since the data (from 2011 and earlier) used to develop the Clinical Practice Guideline was published, there have been several new studies published giving us new information about the effectiveness (and safety) of jumping. Alison, Tucker, Watson (Belinda Beck) have since published great studies on jumping/impact and bone density with no adverse events.
Hi Diane,
I understand why you might be confused. Most all of the jumping research has been conducted on children. Christine Snow from OSU was the first to study jumping in post-menopausal women back in the 1990’s. Everyone was too afraid to study jumping in this group due to fear of causing fractures. Since the data (from 2011 and earlier) used to develop the Clinical Practice Guideline was published, there have been several new studies published giving us new information about the effectiveness (and safety) of jumping. Alison, Tucker, Watson (Belinda Beck) have since published great studies on jumping/impact and bone density with no adverse events.
Tracy
3 months ago
Thanks for sharing the information to support weight & impact training. The demos for each are very helpful!
Hi Sharon. The More Natural Approaches to Osteoporosis and Bone Health 2.0 this year is a rebroadcast of the event we first aired last year. It was so popular and we wanted to give others who’d missed it the first time around another chance to watch. The one we are airing this week has 8 new talks.
Hi Sharon, Sherri’s talk on Day 1 is a totally new talk.She demonstrates different exercises and gives much more information on the research than in her previous summit talk that is on Day 5. Her previous talk was a fan favorite where she demonstrates different strength training exercises as well as exercises to reduce kyphosis. They are different talks. I had Sherri review her old talk so she could present new information or this summit. My last summit was in March of 2023. We recorded this interview in October. It takes a very long time to put a summit together so the interviews are done way in advance.
HealthMeans reposted my last year’s talk since it was voted fan favorite. The 1st talk was a precursor to the New Information on Exercise and Osteoporosis 2nd talk. So there are 2 talks on this summit (one from previous summit 2023 and this one from 2024). The new talk has more information on impact training progressions.
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We've received your request and our support team is going to look at it and get back to you with a response as quickly as possible. We do our best to reply within 24 hours.
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leg presses have always hurt my low back even in my 40s and I’m 73 now, regardless of the position of my trunk and legs. Any alternative you can recommend?
focus on slides continues to blur in and out
Can you simply use two dumbbells and hold them on your shoulders to do the squats?
The liftmore study probably did not include anyone with osteoarthritis, spondylosis, disc problems plus osteoporosis. What about us? These exercises would be impossible to do.
I’m wondering if there are any benefits to jumping on a rebounder for post-menopausal women with osteoporosis?
Yes, one study was shown a 2% increase in the femoral neck bone mineral density when the participants jumped for 45-60 minutes as part of a program that was performed 2x/week for 12 weeks. Here is the study – https://www.researchgate.net/publication/338057201_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
Yes, I agree with Margie’s comment, the Posch 2019 study showed good results in the femoral neck after a 45-60 minute rebounder program.
Thank you so much for this informative interview!! A couple of questions: 1) I’ve been told that doing a leg press is too risky for the spine and I should not do them. This came from a physiotherapist. This was for the sitting leg press so perhaps it is different from lying down??? 2) If we don’t have a barbell can we use two dumbbells?
1) As long as the pelvis is pressed all the way against the back rest and the pelvis and spine are in neutral, the spine should be quite safe with this exercise. There is no vertical compression in the vertebrae with this exercise.
2) You can use dumbbells for a deadlift in lieu of a barbell but you are going to have to keep buying larger and larger dumbbells as you increase your strength. Remember the intensity of your strength training (getting to muscular fatigue within 5-10 reps) is what matters most.
I have tried this with my trainer and even with a cushion it hurts the bones in my back, What are other alternatives?
Maybe a bigger cushion; a sitting leg press doesn’t involve the back at all unless something is wrong with the one you are using, ask the trainer. It’s my favorite.
Sherri – can we do jumping jacks instead of the progression?
You can…however, the progression and sequences suggested are based on research that showed effectiveness in building bone. There is greater loading with progressing to jumping off of an 8″ step.
Thank you. So great to listen. I have been doing the onero program in Australia based on liftmor e research. My vertebrae increased 4 % and hips 1% both in osteopenia. I unfortunately had a traumatic fall 3 months ago resulting in non displaced pelvic fractures acetabulum doing rehab and going well but wondering what are good hip exercises to prepare me for deadlift squats and heel drops please Very keen to get back to my heavy lifting for my bones to not decline thanks Mary
That is great news about your Onero results! I would definitely see your doctor for a protocol and release before you begin jumping. Also, if you have a physical therapist that you are working with, they should be able to customize a strengthening program for you. You could start with non-weightbearing hip exercises such as bridging and sidelying clamshells and hip abduction, planks front and side, and all exercises such as deadlifts and lunges with bodyweight only and then progress to adding resistance slowly.
that was terrific!! thank you so much!
Can we watch the video again, amazing!
where can we find trial for osteoporosis? Sherri Betz is phenomenal but so much information that is hard to process all….I have to stop it frequently to grasp it all!
You can find it here: https://pubmed.ncbi.nlm.nih.gov/28975661/
Hello! I have several questions:
Thank you!
1. You can go to Choosept.com and put in your location and then under specialty write Geriatrics. That is how you will find a physical therapist who specializes in that. I think that is the best way to start. If you want a trainer, then I would ask the PT you are working with for some recommendations.
2. Unfortunately, there is nothing that exists that has the same frequency and HZ as the Marodyne.
3. Yes, you will have these forever if you paid the $79. All you need to do is go to https://healthmeans.com and login to your account and in the upper right corner you will see My Event Purchases. Click that and you should be all set. If you have any issues you can contact HealthMeans support team – support@byhealthmeans.com – they have an excellent support team to help you.
Thank you for yet another fabulous presentation. Regarding the Liftmor study, do you know whether the women who progressed already had good posture before the trial started? I know that there was a 2 month alignment training program prior to adding weights, but people with forward heads and kyphosis don’t tend to shift their posture in 2 months. Thanks for sharing what you know about this.
Hi Judy, there were a variety of women with varying postures in the study. The investigators were noting baseline posture and then changes from baseline at 8 months. They found that even women with kyphosis could participate in the program and not experience vertebral fractures and could improve their posture through the program.
Could Someone please send information on what kind and where one might buy the smaller barbell Sherri used in her demonstrations. Thank you. I found Sherri’s video very helpful!!
Hi Deb,
You can go to: https://www.therapilates.com/groupclasses.html and scroll down to find the links list for all of the products I use in my classes or recommend for people who need modifications. Here is an excerpt of that list:
Later, when you are ready for the Barbell: (5 foot barbells are hard to find in brick & mortar stores, but take up less space than a 6 or 7 foot standard barbell)
• Barbell Clamps (you will need a pair): Dark Iron Fitness Barbell Clamps, 2 Inch – Adjustable Weight Clamps for Barbell – Amazon
• Rubber Bumper Coated Weights: (You can usually get these cheaper onsite at Play it Again Sports or any used sporting goods store. The Rubber Coated weights are harder to find. I use the rubber coated ones so that I don’t damage my wood floors. If you don’t need rubber coated, the metal weight sets are easier to find and less expensive.
I need the answers to terri and Annie as well please.
I have done a leg press but I did unfortunately have to have both knees done and wonder if that is ok or too much pressure on the implants.
Pamela, You should check with your orthopedic surgeon about your specific situation. You can adjust the leg press to minimal weight that you can tolerate, but every situation is different so best to check with your physician and physical therapist.
I have no idea where one could get safe weight training for osteoporosis. I was simply sent to PT. I had fractures so I am not sure what I can really do but not weights.
Pamela, A physical therapist who has experience with osteoporosis should be able to teach you how to safely do resistance exercises and weight training even though you have had fractures to increase your strength. I would see a different physical therapist who can help you custom design a program to help strengthen your muscles and bones safely after the fracture.
Hi Pamela,
You can join our program at http://www.therapilates.com to participate in our zoom bone safe strength training classes. You would have to set up your home with a little bit of equipment. We guide you through that process.
Please send me a link where I can watch the Sherri Betz video. Your link above won’t access the video or the audio. I very much look forward to your response to my e-mail address: adriennebaksa@me.com. Thank you.
Here’s the other link that you can use to access the daily talks: https://morebonehealth.byhealthmeans.com/kmtyekj
Should you encounter any more issues, please contact our support team at support@byhealthmeans.com. We are happy to help.
Have you seen any studies about the effect of exercises using a sustained hold on bone?I’m thinking of exercises like a wall sit or plank for 30 second or a minute, or even open chain exercises were you hold a weight for several seconds before lowering it.
Dear Betty,
There is no evidence for isometric strength training or sustained hold for building bone. Bone needs dynamic or strong signals to stimulate osteoblasts so that means high intensity resistance training or dynamic impact training.
are the jumping exercised contraindicated with scoliosis due to osteoporosis? Could that potentially compress and increase the curve?
Jumping is not contraindicated for scoliosis. If you have good core control and you have done good trunk stability work to prepare you can support your spine as you jump. I recommend that anyone with low bone density who wants to begin jumping, be able to do the following pain free (as stated in my talk):
1) Be able to lift 50 lbs with good neutral spine control
2) Perform 20 Single Leg Heel Raises
3) Perform 10 Perfect Form Lunges Back knee to ground
Where can you get the weighted bar and tubing?
Dear Charlene,
You can go to: https://www.therapilates.com/groupclasses.html and scroll down to find the links list for all of the products I use in my classes or recommend for people who need modifications. Here is an excerpt from that list:
• 8lb Weighted Bar with Resistance Tubing: Amazon
I am confused about the research study indicating that things like jumping had no effect on post-menopausal women. Are the hops and jumping that were demonstrated recommended for pre-menopausal only? Can you please comment on this? Thank you!
A very interesting presentation. Thankyou. A bit confused about the value of jumping and hopping after the research presented earlier said it had no effect on post menopausal bones. Is it useful in another way? Also interested in the shoulder exercises if have scoliosis. Annie
Hi Annie,
I understand why you might be confused. Most all of the jumping research has been conducted on children. Christine Snow from OSU was the first to study jumping in post-menopausal women back in the 1990’s. Everyone was too afraid to study jumping in this group due to fear of causing fractures. Since the data (from 2011 and earlier) used to develop the Clinical Practice Guideline was published, there have been several new studies published giving us new information about the effectiveness (and safety) of jumping. Alison, Tucker, Watson (Belinda Beck) have since published great studies on jumping/impact and bone density with no adverse events.
Hi Diane,
I understand why you might be confused. Most all of the jumping research has been conducted on children. Christine Snow from OSU was the first to study jumping in post-menopausal women back in the 1990’s. Everyone was too afraid to study jumping in this group due to fear of causing fractures. Since the data (from 2011 and earlier) used to develop the Clinical Practice Guideline was published, there have been several new studies published giving us new information about the effectiveness (and safety) of jumping. Alison, Tucker, Watson (Belinda Beck) have since published great studies on jumping/impact and bone density with no adverse events.
Thanks for sharing the information to support weight & impact training. The demos for each are very helpful!
Hi Tracy. Thanks for sharing your positive feedback. We appreciate it!
Thank you for the positive feedback! I am glad you enjoyed the presentation!
It seems that this is a repeat from Oct, 2023 — so, only “relatively new” information…
Hi Sharon. The More Natural Approaches to Osteoporosis and Bone Health 2.0 this year is a rebroadcast of the event we first aired last year. It was so popular and we wanted to give others who’d missed it the first time around another chance to watch. The one we are airing this week has 8 new talks.
Hi Sharon, Sherri’s talk on Day 1 is a totally new talk.She demonstrates different exercises and gives much more information on the research than in her previous summit talk that is on Day 5. Her previous talk was a fan favorite where she demonstrates different strength training exercises as well as exercises to reduce kyphosis. They are different talks. I had Sherri review her old talk so she could present new information or this summit. My last summit was in March of 2023. We recorded this interview in October. It takes a very long time to put a summit together so the interviews are done way in advance.
HealthMeans reposted my last year’s talk since it was voted fan favorite. The 1st talk was a precursor to the New Information on Exercise and Osteoporosis 2nd talk. So there are 2 talks on this summit (one from previous summit 2023 and this one from 2024). The new talk has more information on impact training progressions.