If you have low bone mass (osteopenia) you are at an increased risk of osteoporosis and frailty fractures. This episode with Laura Bilek, PT, PhD one of my physical therapy professors will review the causes, symptoms, and treatment for low bone mass so that you can help prevent fractures and osteoporosis.

After menopause when estrogen drops, bone mineral density also decreases. Being proactive with resistance exercise and bisphosphonates such as risedronate can greatly help improve your bone health as you age.

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// T I M E S T A M P S
[0:00] Why we care about body composition changes during the menopause transition for our bones?
[5:00] What’s the difference between osteoporosis, low bone mass, and fragility fractures?
[6:15] How to interpret your TScore to know if you have low bone mass.
[9:15] Which is more important for bones lean mass versus total body weight?
[10:00] Risk factors for osteoporosis.
[13:10] Best exercises to keep our bones healthy and prevent fractures.
[14:30] Why resistance training is KEY for fracture prevention + recommended parameters for how frequently and intensely to strength train for fracture prevention.
[15:57] How do the resistance changing recommendations change for someone who already has osteoporosis or a high T score?
[23:10] Comparing the effects of exercise and risedronate on bone mineral density.
[24:20] The role physical activity and exercise plays in fracture prevention.
[28:58] Why hip extension strengthening may be particularly valuable in preventing femoral neck (hip) fractures.
[32:43] Take home messages to improve and preserve bone mineral density to prevent osteoporosis and frailty fractures.
[40:30] How to stop using the “I don’t have time to exercise” excuse.


// R E S O U R C E S
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To connect with Dr. Bilek, you can email her at [email protected].

Osteoporosis Foundation: https://www.osteoporosis.foundation/

Boneloading exercises versus risedronate for the prevention of osteoporosis in postmenopausal women with low bone mass: a randomized controlled trial: https://link.springer.com/article/10....


// V I D E O S
Protein Playlist    • Protein  

Disease Prevention Playlist    • Disease Prevention  


// F O L L O W
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▸ email | [email protected]
▸ apple podcasts | https://podcasts.apple.com/us/podcast...
▸ instagram & TikTok | @drmorgannolte


// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a boardcertified clinical specialist in geriatric physical therapy. This video is for general informational purposes only. It should not be used to selfdiagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctorpatient relationship between Dr. Nolte and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.

   • Low Bone Mass (Osteopenia) & Osteopor...  

#osteoporosis #lowbonemass #physicaltherapy #geriatrics