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Has anyone used the "Be Bonewise" video put out by the NOF and what was your success with it?
Has anyone used the "Be Bonewise" video put out by the NOF and what was your success with it?
Hi, Poet-Lady, I have used the "Be Bonewise" dvd & I like it. It's like any other exercise dvd, it requires discipline & exercising at the same time every day. The reason why I like it is it has variety first the warm-up, aerobics, wall, chair & floor. I haven't graduated to the floor exercise and it is good to do as recommended 3x's a week alternating with walking outdoors. Sometimes my muscles get sore especially around my hips when I do it too many days in a row. Take care. Thanks for the reminder I need to get back on schedule. Joan B.
Be BoneWise Exercise with Lisa Hoffman MA - NOF site. There are 5 sections in this video. The warm up and aerobics sections focus on full body, weight bearing activity while the wall, chair and floor sections focus on specific exercises that strengthen muscles. The exercise band is included for specific resistance training exercises. This video is unique because the exercises and routines avoid movements that are unsafe for people with osteoporosis, such as twisting or jarring the spine or bending forward from the waist. Section 1 - warm up 3:30 minutes This section warms the muscles and prepares the body for exercising. Section 2 - Aerobics 10:30 minutes This section provides weight bearing aerobic activity that focuses on full body movements to condition the heart, strengthen the muscles and improve balance. Section 3 wall exercises 4:30 minutes This section works the muscles of the back, shoulders, chest, arms and legs. Section 4 Chair exercises 4:30 minutes This section works the muscles in the legs, hips and back, and uses the exercise band to strengthen the back, shoulders and arms. Section 5 Floor exercises 10:00 minutes This section works the muscles in torso, shoulders, hips and legs. Hope this helps.
I use the Be BoneWise exercise video along with my other exercise routines. Even though the workout from this video does not require as much strength for me as some of my other routines, I will probably always use it. It provides a good balance and I feel good afterwards. I had an improvement at my last dexa scan (due for another one), and I had been using this video.
I have reviewed many exercise videos and DVD's for osteoporosis. Be BoneWise, although not perfect, is the "best of the bunch" I have seen. There is only one questionable exercise (I seem to remember) and that is a partial abdominal crunch in the floor exercises. The abdominal crunch is the least effective lower abdominal strengthener and even a partial one can be dangerous for some. Other than that, the exercises are safe.
Sara, thanks for your review of the Be Bonewise video. Is the abdominal crunch that you refer to as being possibly unsafe, the "Pelvic Tilt or the Bridge"?
I am not sure which one it is but there was one exercise I thought to be questionable. Out of the entire video, that's pretty good.
These exercise video was done under the direction of a NOF committee of physical therapists several years ago (of which I was one). I do not recall any exercise that resembled the contraindicated crunch that Sara speaks of. Hmmm. Maybe some well-meaning soul added it later.
Lucy Buckley PT aka Mother Goose
Hi Lucy & Sara
I've run through the NOF video several times and don't see any exercise that would be called into question about safety. There is an exercise which is called "prone lift" on the video, but the instructor cautions anyone with spinal problems. With leg lifts, modifications are shown. Of course, I'm not a PT or fitness professional, so I may be missing something. Sandi
Hi, I'm not sure what you mean by sucess. Exercise will not prevent fracture. Exercise strengthens the muscles that support. Also, I think if we are strong and by chance should fracture, we may heal easier. Of course, that is my personal opinion and not a professional opinion. Sandi
Hi sdivas,
By success I meant --
Are the instructions for the exercises easy to follow?
Are you able to do the exercises?
Were you pleased with the exercise video?
Would you recommend it to others?
Thanks to all who answered my post.
Poet-Lady
Sandi:
Weight-bearing exercise and resistance exercise stimulate the bone building process. These 2 types of exercise do more than merely strengthen muscle. Of course, stronger muscle helps us keep/improve our balance to reduce the risk of falls.
Just to clarify --
Lucy Buckley PT aka Mother Goose
Hello Poet-Lady, Let's see if I can answer these questions for you. Please keep in mind this is only my opinion based on my physical ability and fracture free. I have a long list of videos and books listed on another thread that are in my personal collection, but I don't usually recommend a specific video. The reason is that I feel it is important to have an overall evaluation by a physical therapist that has knowledge regarding osteoporosis. I am very physically active and fracture free so the NOF video is easy for me, but I still use from time to time because I think the video is a good overall exercise video. The exercises are visually very easy to follow; the instructor gives very good explanations and cues. I don't have arthritis or any other health condition which hinders much exercise, but I imagine a person that doesn't have full mobility may have to consider the usefulness of the video based on my previous post with the explanation of the video. I'm sorry if I'm not much help. We're all so different and I tend to push the envelope a little. But I think for anyone physically able, if the NOF video isn't good for us which our own dear Lucy and other PT's put together, then I don't what video would be! ( smile)
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