So dad has bone mets and dexa showed osteoporosis in some places like femur and osteopenia in some places. Hips are OK. Attaching the report.
How does one decide how much resistance training is OK ? Can the resistance training be risky in contributing to fractures ? I know resistance training helps keep the muscles and bones good.
He has been prescribed Denusomab 60 mg once in 6 months. Will get him that shot next week.
is it better to wait till he gets the shot before starting resistance training ?
As of now he walks for an hour and does stationary cycling for 15 minutes
Thanks everyone 🙏🏻
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Tinkudi
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Your father should see a orthopedic doctor and if you have physical therapist in India, start with that to devise a "loading schedule", if one is required at all.
The cycle doesn't do much for bone density. Maybe switch to a rowing machine. The leg contractions during the stroke phase puts stress on the bones which will result in increase BMD over time. That and rowing is a great all body exercise.
Walking will certainly help but resistance with weights is best. I've and several radiation treatments to bones. Radiology Oncologist said more reps, lower weights. Risk of fractures for me is primarily to the long bones. Light weights with more reps reduces the risk dramatically. No one can tell you how much weight is to much without understanding his physical condition, age etc, except his doctor. I use dumbbells and machine weights.
Light weight should pose no issues, if he is able to give sufficient effort. Light weight and high repetition can be very effective.
The walking and cycling is fine, but definitely not enough. He stands to benefit greatly from resistance training, its effect on bone density is but one.
I can’t say because I have no way of knowing his basic health, body composition, experience with lifting etc. The most basic thing to try is weight he can do 15-20 reps of without undue difficulty and continuing to near failure. Finding that point helps the most, for it’s where one can start monitoring progress of both weight and number of reps, which is strongly recommended.
He should start easy. If he starts easy and is consistent he will develop the habit, which gets inspiring quickly. Gains are fastest in those starting at lower levels.
From Chat GPT: When dealing with osteoporosis in areas like the femur and osteopenia in other regions while having healthy hips, it is crucial to approach resistance training with caution to avoid contributing to fractures. Here's how to determine the appropriate amount and intensity of resistance training:
1. Consult with a Healthcare Professional
Primary Care Physician or Endocrinologist: Consult your primary care physician or an endocrinologist who specializes in bone health. They can provide personalized advice based on your specific condition and medical history.
Physical Therapist: A physical therapist can design a safe and effective exercise program tailored to your needs, considering the severity of your osteoporosis and osteopenia.
2. Types of Resistance Training
Low-Impact Exercises: Focus on low-impact exercises that minimize the risk of fractures. These include:
Bodyweight Exercises: Squats, lunges, and modified push-ups.
Resistance Bands: These provide adjustable resistance and are gentle on the joints.
Light Weights: Use light weights with high repetitions to build strength without putting excessive strain on the bones.
3. Progressive Overload
Start Slow: Begin with low resistance and gradually increase as your strength improves. This approach, known as progressive overload, helps in safely building bone density and muscle strength.
Monitor Pain and Discomfort: If you experience pain or discomfort during or after exercise, reduce the intensity or stop the exercise and consult your healthcare provider.
4. Focus on Form and Technique
Proper Technique: Ensure that you are performing exercises with the correct form to avoid undue stress on the bones and joints.
Supervision: Initially, perform exercises under the supervision of a physical therapist or a certified trainer to ensure you are using proper techniques.
5. Incorporate Weight-Bearing Aerobic Activities
Walking: Regular walking is beneficial for bone health.
Elliptical Training: An elliptical machine provides a weight-bearing exercise with minimal impact.
6. Avoid High-Risk Activities
High-Impact Sports: Avoid high-impact sports like running, jumping, and activities that involve twisting or bending at the waist.
Heavy Weightlifting: Lifting heavy weights, especially without proper supervision, can increase the risk of fractures.
7. Additional Recommendations
Nutrition: Ensure you are getting adequate calcium and vitamin D to support bone health.
Medication: Follow your healthcare provider’s recommendations regarding any medications for osteoporosis.
Sources
National Osteoporosis Foundation: Exercise for Bone Health
Mayo Clinic: Osteoporosis Treatment: Medications Can Help
American College of Sports Medicine: Resistance Training for Older Adults
By following these guidelines and working closely with healthcare professionals, you can safely incorporate resistance training into your routine to improve bone health and overall strength without increasing the risk of fractures.
TRY CHAT GPT AND PERPLEXITY. SIMPLE, TYPE IN A QUESTION/PROMPT AND GET A REPLY. USE MULTIPLE TIMES EVERY DAY. INCREASE RESEARCH PRODUCTIVITY 15 TO 20 TIMES. GAME CHANGER. MY EXERCISE POST TOOK ABOUT 2 MINUTES. ONCE YOU. GET AN ANSWER; IF YOU HAVE FURTHER QUESTIONS, ASK CLARIFYING QUESTIONS. YOU WILL QUICKLY LEARN HOW TO USE. GREAT BENEFIT IN RESEARCHING HEALTH AND FITNESS. FOR EXAMPLE, YOUR DOCTOR PRESCRIBES A TREATMENT, IN THE QUESTION TO CHAT GPT DESCRIBE YOUR CONDITION WITH SPECIFICITY, ASK ABOUT THE EFFECTIVENESS OF YOUR TREATMENT, STUDIES REGARDING THE TREATMENT, AND TREATMENT ALTERNATIVES.
The primary cause of osteoporosis is loss of estrogen due to ADT. You can grow bone over time with estradiol supplementation. Estradiol (E2) is an inexpensive, all-natural hormone that is made by converting testosterone to E2 by the enzyme, aromatase. When ADT crashes testosterone levels, it also crashes E2 levels.
how does one get it ? I did ask my MO about low dose eatrogen patch - he said it can be risky as estrogen can convert into testosterone or something like that
There are some risks of taking estrogen supplementation. These include: gynecomastia and increased risk of breast cancer (which is still very low risk in men, unless you have a BRCA 1/2 gene mutation, like some women do). I'd recommend getting a free genetic test done from prostatecancerpromise.org before starting estrogen supplementation.
Normally, estrogen is made by the enzyme "aromatase" that converts testosterone to estrogen. When Lupron, etc. ADT causes the testosterone to crash to very low levels, this also causes the natural estrogen levels to crash to very low levels. The very low estrogen is what causes hot flashes and osteoporosis in men on ADT. Taking estrogen supplements typically reduces and/or eliminates the problems with hot flashes and osteoporosis. You may want to ask your PCP for a prescription of estradiol patches or gels to treat hot flashes from ADT, if your MO won't prescribe them.
If you live in an area with hills , walking down hills ( roads )provide a fair amount of light impact, up hill walking is resistance. Ck with your doctor first.
I thinkit is better for bone impact training and resistance , Your muscles will tighten when subjected to impact auto responce.to protect joints. depending, uphill can be a strain on the heart for some. Not for everyone just like any exercise.
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