WHAT DOES BEING DIAGNOSED WITH OSTEOPOROSIS MEAN TO YOU?

You are not alone. Emotions can run from scared to frustrated to angry – especially if you are active. I understand, as I’ve worked with people like you for over two decades.

According to recent statistics from the International Osteoporo...

An overview, with tips and guidelines, so that you rock your 30-Day Osteoporosis Program!

A stand-alone fit tip for anyone who wants to exercise safely, and one of our educational videos for the 30-Day Osteoporosis Program.

How to bend, or hinge, safely.

A stand-alone fit tip and one of our educational videos for the 30-Day Osteoporosis Program.

Learn what exercises and why to avoid when you have osteoporosis.

A stand-alone fit tip and one of our educational videos for our 30-Day Osteoporosis Program.

Can you reverse osteoporosis?

Workout #1 - 30 Day Osteoporosis Program

A total body strength workout to build the muscles and the bones.

Tools: a pair of light & heavy dumbbells, a chair, exercise tubing

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-...

Workout #2 - 30-Day Osteoporosis Program

All standing cardio workout.

Tools: none

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #3 - 30-Day Osteoporosis Program

Tools: a moderate pair of dumbbells

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #4 - 30-Day Osteoporosis Program

A short cardio workout, followed by mobility and stretch session.

Tools: chair, yoga tie

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #5 - 30-Day Osteoporosis Program

A total body strength workout.

This is the final workout for your week. You have 2 days that you can use:

- For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
- Or, make up any workouts you didn't get in

...

This great low-impact cardio workout is fantastic as a stand-alone or before a core or balance workout.

This workout is also an optional workout for Week 1 of the Osteoporosis Program.

Tools: chair or wall access, weighted vest (optional)

The vest I am wearing in this video:
Amazon Canada: htt...

Workout #6 of the 30-Day Osteo Program.

EMOM (every minute on the minute) strength workout.

This is the start of a new week of workouts! Here's to kicking some butt.

Tools: a pair of moderate & heavy dumbbells

For after-workout stretches if you have Osteo, please follow this: https://overfif...

Workout #7 - 30-Day Osteoporosis Program

It's cardio time!

Tools: nothing

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #8 - 30-Day Osteoporosis Program

Today's workout is all about the upper body!

Tools: a pair of light, moderate and heavy dumbbells

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #9 - 30-Day Osteoporosis Program

Improve your balance, core and stability with this workout.

Tools: be by a wall, or have a chair by you

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #10 - 30-Day Osteoporosis Program

For the final workout of your week, we are focusing on your lower body.

After today's workout you have 2 days that you can use:

- For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
- Or, make up any worko...

This fun EMOM (every minute on the minute) workout will get your heart rate up. It is low-impact and also targets the core.

Week 2 optional workout for the Osteoporosis Program.

Tools: chair & access to a wall

Workout #11 - 30-Day Osteoporosis Program

To kick off your 3rd week you'll perform a total body strength workout.

Tools: a pair of moderate dumbbells, tubing

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #12 - 30-Day Osteo Program

Get your heart rate up, without any stress to your knees with this fun, low-impact workout.

Tools: a mat

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #13 - 30-Day Osteo Program

Strengthen your biceps & triceps with this no-repeat arm workout.

Tools: moderate dumbbells, a chair

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #14 - 30-Day Osteoporosis Program

This is a short low impact cardio workout, followed by an extended stretch. You will love it!

Tools: a chair

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #15 - 30-Day Osteoporosis Program

A lower body strength workout, without any lunges or squats! Yay!

This is the final workout for your week. You have 2 days that you can use:

- For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
- Or, make...

Join PJ for a quick low-impact cardio workout, followed by lower leg strengthening exercises to strengthen your calves for better balance. This workout is perfect for those with osteoporosis who may have joint issues or are looking for a low-impact option to stay active and healthy.

This is also...

Workout #16 - 30-Day Osteoporosis Program

Hit the muscles and get the heart rate up with this fun low-impact Metabolic Conditioning workout.

Tools: a pair of moderate dumbbells, tubing, a chair, a step or access to the bottom stair (if you have a staircase)

For after-workout stretches if you h...

Workout #17 - 30-Day Osteoporosis Program

EMOM low-impact cardio workout (every minute on the minute).

Toools: none

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #18 - 30-Day Osteoporosis Program

Strengthen your arms and shoulders with this fun upper body workout.

Tools: a chair, a pair of light & moderate dumbbells

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #19 - 30-Day Osteoporosis Program

Work your mobility - so you not only feel better, you move better too!

Tools: a chair & mat

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #20 - 30-Day Osteoporosis Program

Welcome to your final workout of the 30-Day Osteo Program! Train the legs, and improve your balance with today's workout.

Tools: 1 heavy dumbbell and a chair (or a wall nearby)

For after-workout stretches if you have Osteo, please follow this: https:/...

Join PJ for this low to high-impact cardio workout with many options, so you feel confident and finish strong!

This is also an optional cardio workout for week 4 of the Osteoporosis Program.

Tools: nothing

Who says you can't have strength and balance? In this workout video, I'll show you how to achieve both!

Say goodbye to wobbly moments and hello to a strong and stable body. Our unique blend of strength training exercises will target all areas of your body while improving your balance skills.

...

In this video, you will be guided through a series of yoga poses that are safe and effective for those with osteoporosis.

These poses focus on improving balance, flexibility, and strength while putting minimal stress on your bones.

Tools: yoga mat, chair, yoga bolster (or pillow), stretch tie

Join PJ for a quick warm-up, that is all standing and uses no equipment. Other great uses for this: mid-day energizer, after dinner to help lower your blood sugar, before an existing workout if a longer is needed for your arthritic joints.

If strengthening your core muscles is your goal, do this workout as a stand-alone exercise or after an existing exercise.

Tools: mat

Are you looking to improve your grip strength and prevent hand and wrist injuries? Look no further! This hand and wrist strengthening workout is perfect for athletes, office workers, and anyone looking to increase their hand dexterity.

My easy-to-follow exercises will target all the muscles in ...

Strengthen your core with this osteoporosis-safe workout. It is also great for individuals with lower back pain and spinal stenosis.

Tools: mat

Learn how to use the Workout Finisher bonus videos in your weekly workout program.

Finish your workout off with this special arm finisher, focussing on the biceps and triceps.

This is also one of your Workout Finishers for the Osteoporosis Program.

Tools: light & moderate dumbbells

Wake up your hips with this hip finisher workout focussing on the outer hips (gluteus medius).

This is also part of the Osteoporosis Program.

Tools: mat

Join this leg finisher after a workout or if you're short on time and need a quickie for the legs.

This workout is also a part of the Osteoporosis Program.

Tools: moderate dumbbells

Finish off those quads in this knee-friendly, open-chain workout finisher with PJ.

This workout is also part of our Osteoporosis Program.

Tools: nothing

Add this workout after one of your other workouts or as a stand-alone if you only have 10 minutes and want to strengthen your shoulder muscles.

This workout is also part of our Osteoporosis Program.

Tools: light dumbbells, chair or bench