Xem tử vi tuần mới: Exercises for Osteoporosis, Osteopenia and whole body Osteoarthritis by Dr Andrea Furlan MD PhD
Doctor Furlan demonstrates 26 exercises for people with osteoporosis. The types of exercises are: Balance, Aerobics, Strengthening and Endurance (B.A.S.E.). These exercises are good to seniors at home, without expensive equipment, seated and standing workout.
You can download the list of exercises here:
Subtitles available in English, Portuguese, Spanish, Hindi, Odia, Filipino, French and Chinese.
Products recommended by Dr. Furlan:
Resistance elastic band:
To replace the bags of beans, you may use these weights:
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Below is the list of these exercises:
04:13 Summary of all exercises
04:34 1- Hold on to a chair, stand up in place, raise heels up and down
05:13 2- Hold on to a chair, stand up on one foot, then on the other foot
06:19 3- Walk, normal pace
06:40 4- Walk in tandem with one foot in front of the other
07:18 5- Walk backwards
07:40 6- Walk sideways
08:16 7- Walk doing lunges
08:44 8- Walk on your tiptoes and come back on your heels
09:26 9- Walk normal with bags of beans
10:13 10- Walk in tandem with bags of beans
10:48 11- Walk backwards with bags of beans
11:16 12- Walk sideways with bags of beans
11:54 13- Walk doing lunges with bags of beans
12:23 14- Walk on your tiptoes and come back on your heels with bags of beans
12:53 15- One step: Left foot up, left foot down
13:50 16- One step: Right foot up, right foot down
14:20 17- Stairs up on left foot. Stairs down on left foot
15:07 18- Stairs up on right foot. Stairs down on right foot
15:30 19- Sit to stand
16:26 20- Sit to stand holding the bags of beans
16:57 21- With a resistance band
17:13 Pull band to both sides
17:44 Pull band in front of you
18:44 Pull band up and down
19:24 22 Push-ups, maintain straight spine
20:19 23 Back to the wall, posture straight, squat
21:16 24 Back to the wall, bending the knees, slowly go down, maintain this position, move arms up and down.
22:00 25 Wall angel
22:22 26 Fingers walking on the wall
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ALERT: This video is not intended to replace medical
advice. If you think you have a condition that is
causing you pain, please consult with your doctor
to get a diagnosis and a treatment plan for you.
The intent of this video is only for educational
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