She now has ‘little to no pain day to day’.
A 72-year-old woman has reverse her medical condition through simply exercises.(Image: Getty Images)
As we age, many of us can develop aches and pains that can turn into more worrying health conditions if action isn’t taken. However, it is never too late to prioritise your health as one 72-year-old was able to greatly improve on a medical condition by taking up some simple strength training exercises.
Four years ago, Pam was suffering from chronic back and shoulder pain, as well as a condition called osteoporosis. According to the NHS, this condition weakens bones, making them fragile and more likely to break.
However, after attending Balance and Body Restoration Physical Therapy and Massage in Dublin, California, she has become one of the facility’s strongest clients. Wanting her “life back”, Pam is now able to confidently perform a range of strength exercises in a single session, including deadlifts and kettlebell swings.
The most stark difference over the years has been her significant improvement in bone density. Her latest femoral neck T-score, which compares hip bone density with that of a healthy young person, showed progress from -2.7 in 2024 to -2.3 in 2026. Osteoporosis is defined as a score below -2.5.
It should be noted that this success isn’t something that has happened overnight, as the 72-year-old has worked hard over the last two years to boost her bone density, reports Women’s Health.
Sharing Pam’s journey on Instagram, the clinic wrote: “More than the numbers though — Pam’s body feels GOOD. She has little to no pain day to day. She lives unrestricted. She carries her own groceries and suitcases. She has the energy to keep up with her grandkids. And to us, that matters MUCH more than what her T-score says.
“Pam’s story is proof: it’s never too late, and you don’t need to have ‘athletic experience’ to become one of the strongest versions of yourself. You just need the right program and the discipline to show up consistently.”
Below are five of the strength training exercises that Pam has used over the years to help improve her condition. It’s important to note that Pam’s progress was made under direct clinical supervision for years, and this particular program was tailor made for her specific needs. Those hoping to see similar results should consult with a health professional before embarking on any routine.
Five exercises that help reverse osteoporosis
Double kettlebell deadlift
The clinic explains that hip-hinge movements such as deadlifts can load the thigh bone and spine, making them beneficial for bone health.
To carry out a double kettlebell deadlift, place two kettlebells on the floor between your feet and stand with your feet hip-width apart. The hinge at your hips while bending your knees slightly and grip a kettlebell in each hand with an overhand drip.
It is important to make sure your back is flat and your chest is lifted. You should then proceed to stand up straight by extending your hips and knees at the same time. At the top, you should remember to squeeze your glutes.
To finish off the movement, slowly lower the kettlebells back to the floor by hinging at your hips and bending your knees. Make sure to keep the spine in a neutral position. You should perform three sets with six reps.
Double kettlebell goblet squat
To complete this exercise, stand with your feet hip-width apart and your toes turned slightly out. Hold a lighter kettlebell in each hand and hold your hands together. Make sure the bells are resting on your forearms with your elbows tucked close to your body.
While keeping your core tight and chest lifted, lower into a squat by pushing your hips back and bending your knees. You must keep your weight distributed between your heels and midfoot to help keep balance.
Lower until your thighs are parallel to the floor and your knees are still in line with your toes. Pause briefly before driving through your heels to stand. This should be performed in three sets with six reps.
Kettlebell swings
The clinic explained: “Weight plus acceleration leads to greater force, which generates stronger signals for bone growth.”
Standing with your feet hip-width apart, hold a kettlebell in both hands between your legs. Slightly hinge your hips and bend your knees as you swing the kettlebell back between your legs, keeping it close to your body.
From there, swing the kettlebell forward until it reaches around shoulder height. At the top of the swing, make sure you are standing fully upright with your knees extended and arms straight as the kettlebell ‘floats’ momentarily. As the kettlebell begins to fall, hinge your hips and allow it to swing back between your legs before repeating.
This exercise is carried out for five sets with 10 reps.
High plank
This exercise doesn’t require the use of kettlebells. Start on your hands and knees, with your hands stacked directly beneath your shoulders. Step your feet back until your body forms a straight line from head to toe.
For more stability, widen your stance, however you can increase the challenge by bringing your feet closer together. Make sure to brace your core and squeeze your quads and glutes so your hips don’t lift or dip. You can also drop down to your elbows for a harder exercise.
Providing essential baseline stability for the other exercises, the high plank should be done in three sets for 45 seconds each.
Farmer’s carries
This exercise can be done with your kettlebells or with heavy jugs you have in the house. After picking up the equipment from outside each ankle, drive through your heels to stand tall.
From there, pull your shoulders down and back while maintaining a strong grip. Using small, controlled steps, walk forward while keeping your torso upright throughout. To change direction, set the kettlebells down, turn around and then pick them back up before continuing.
Helping your spine and postural muscles, carry out this activity for three sets of around 15 to 20 seconds.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: www.dailyrecord.co.uk
