I am looking for ideas for resistance training which can be done at home for my father who is 83 yrs and has bone mets in upper femurs , acetabulum , ischeum and some other bones in the body.
He also has osteoporosis in femurs but not in hips.
He is on orgovyx and xtandi. He walks an hour daily and does 15-20 minutes of stationary cycling.
Can anyone share ideas for resistance training which can be done at home with mild resistance, especially to keep the legs strong
I am hesitant to take him to a gym here for this as many viral illnesses going around as it is monsoon season here
Love to all 🤗
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Tinkudi
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No specific recommendations. I have found them to be relatively inexpensive and allow for a variety of exercises. So maybe go ahead and get a couple of them and find out what works best.
I started the program using knock-off and DYI foot plate (used cutting board and furniture feet) and then waited till they has a Black Friday sale and got my X3 with $150 off.
Note: The easiest white band (50 lbs) that comes with X3 Bar kit will most certainly be too hard for 83yo so get cheap band set form Amazon to have easier options. I already had Sunpow set amazon.com/gp/product/B07K1...
you can watch this brief TED talk by X3 Bar inventor:
Monsoon season! 🌧️💦 Is this the first reference on The Forum? ☔😃
And as for exercising at home, Amadeus already mentioned resistance bands. And your Dad is an inspiration to me with his hourly walk everyday! And stationary bicycle!
One thing I have found is that coming up with an exercise regime that one can do without thinking every day, is difficult. There are so many wonderful different exercises at home, including with some hand-weights too.
So I make a diagram of illustrations and then I know what to do next 😂 then I can think of something else when I can exercising. Or listen to a podcast.
A big part of my life is eliminating cognitive load!🧠
If you buy resistance bands they often come with a little booklet of illustrations for various muscle groups….i have a couple sets of them here and both came with a booklet…….beyond that I imagine there are videos on line for instruction……
Amazon sells this for abou $125. AXV Vibration Plate Fitness Platform Exercise Machine Vibrating Shaking Full Body Shaker Workout Power Waver Vibrate Stand Shake Board Sport
I think the vibration is key for bones and for moving lymph. IMO, moving lymph is crucial for the immune system, and a working immune system can defeat many diseases
We have another thing in common. I bought a set of knock off TRX straps before I got cancer. Put a eye screw in a rafter in my basement to hook it up to when I'm at home. I have a place at the Jersey shore and I put an eye hook outside to use the straps when at the shore during the summer. I also bring them when I travel. The door mount works pretty good too. (Steel doors are preferable).
I will say I use them more during the summer than the winter. Prefer the Planet fitness I belong too. But they are great when needed.
You can do a lot with a pair of dumbbells, more if you have a place to lay down like an exercise bench -- lots of interweb videos. What he also needs to do are cardio/aerobic exercises that make you breathe hard. Going up and down stairs should do it. Carry the dumbbells and you get even more exercise.
lunges, calf raises, yoga chair pose and if this is all too simple then pistol squats! or lunges carrying weights, calf raises carrying weights. and lots of walking
If you mean using the large muscles in the legs, and putting weight-bearing stress on the leg bones, the best home exercises are squat-type. One is to sit in a chair and stand up. Another is the Dan Yu (don-you) foundation exercise from Tai Chi, but going down just a little, not far as this: youtube.com/watch?v=vPNrxSA...
Look on line for resistance bands. Basically the are like bungi cords with handles on the end. They come if different thicknesses depending on how much resistance you are able to do. Another option might be a set of small dumbbells maybe 5, 10 or 15 pounds max.
The bands I use have handles on them so I just put my foot in one of the handles while I hold the other in my hands then extend my leg to exercise those muscles. It is not a full workout but better than nothing.
Maybe pay for a private trainer or physio and get them to show your Dad some leg work. I'm sure some would do a zoom as this is how they made a living during covid lockdown. In the UK, you can go to a physiotherapist office and ask for some printout of routines that they recommend for leg specific work.
I had a trainer at a healthcare gym select 9 exercises on their machines to stress all my muscles and bones. Only one machine was for legs -- sitting and pushing against an adjustable hydraulic resistance -- so I added the sit-stand exercise. I was also told to walk, but that was called an aerobic exercise, not a leg exercise.
I picked up a set of resistance bands from a sporting goods store, it’s complete with a pamphlet showing numerous exercises, been using them for years. I’m sure you can get them on Amazon as well. I also use dumbbells to stay toned and strong.
I walk every other day for legs and cardio, good brisk walking for a half hour +, I used to go for longer walks and hikes but that’s gotten difficult as I get older. There are leg exercises that you can do with resistance bands though and YouTube is full of videos on simple leg exercises for older folks. I don’t take many supplements anymore, just D, iron and ferritin. I always review supplements with my oncologist to make sure they’re ok.
I am 69 and now 5 years post RP and 4 post RT; I have had 21 months of Lupron ADT...so far so good. I dedicated myself to daily resistance training from the moment I started ADT some 4 years ago. The 1st year of treatment I did nothing; absolutely nothing...feeling sorry for myself et al. When I realized what I was doing I went to the gym. Luckily I took 10 pound bar bells to a distant corner and got on my back. I was not able to lift 10 pounds of weight in each hand over my chest; it shocked me. I was always fit and able and I was going down a drain hole fast. Reading as I did the incredible, really miraculous benefits of exercise, I dedicated myself to this and it has had many benefits...but how to structure appropriate routines that you can sustain over time, that was the question? Here is what I found.
I work out Monday to Friday each week in my garage. I take Wednesday off as well as Saturday and Sunday. I alternate between dumb bells and bands, one week with each. I can now press 40 pounds in each arm on the bench (you youngsters out there dont laugh); amazing for me given where I started. My fitness is very good for my age. My joint pains have gone away (shoulder and knee!). I can lift and place a heavy bag in an overhead compartment on a plane, an amazing feat! So, this stuff really works but you have to keep at it.
I am always asked; 'What gym do you go to?' I reply; 'My garage.' I have been able to do this routine, unbroken for 4 years, because I work out at home. If I had to get in my car, drive and park, go into a gym, shoot the breeze, do my routine, return home and 'rinse and repeat,' I would long ago have given up. So the key I think is find a home gym.
Now, your father is 83. When I reach 80 I will give up my bar bells (unless I can still do them). I will most definitely keep my exercise bands. These are fantastic resistance exercises. You can set up a home gym very easily, even use a door with its hinges as shown on the band kit manual. But key is to set something up, commit to do the routine and grind it out...
I put on my ear buds when I exercise and have developed a great set of blogs that I listen to while I work out. I use my iPhone and listen to all sorts of stuff; history, current events, treatment discussions regarding PCa, anything that interest you...it really works. Daily my routine (whether dumb bells or weights) takes 35-40 minutes. I precede both routines with stretching (very important) and jumping jacks (I am up to 60 now). Only after I stretch do I start my exercise.
I share some images of my humble garage; dont laugh (please no OSHA comments). I also share the routine I put together. I apologize for the PDF and how it chopped up the tables, data and images when my iPhone exported it. The exercise band anchors must be located 6 inches from the floor, at shoulder height, half between these two and finally well above the head. I will most likely do the exercise band routine until I cant get up and walk anymore...its that good. I was amazed how much effort and stress it puts on your frame; it really works. Plus, you adjust it to fit your fitness level and capacity; see the NOTES on the PDF.
If dumb bells interests you I can send a separate image of my spectacular, 5 star garage exercise area, but at age 83 weights may not be a good fit (heck, I will most likely have to quit them). But the bands are great...NOW, vacations! Yes, you can take the bands with you on vacation and work out...yeah. I remember back in the day you could also take your books home from college during xMass break and study; that turned out to be a bad idea...I take a break when I vacation; no exercise at all, just relax...you will be walking your head off in any event.
Sorry for the long post...but my Brothers, if you are not exercising every day, or most of the week, you are missing out...it really works. I have heard several Doctors say the following in podcasts; "If exercise was a pill I would force my patients to take it." Well, they cant but if they could, they would...hope this helps. Rick
240831 IMG ART Home Gym Exercise Bands Routine Health Unlocked POST v2
I’ve bought many. exercise books. This seems to best in my opinion for my needs. Shows all exercises then groups them into four or five levels from beginning plan to more advanced. Try the bow and arrow but be careful to select the proper band as far as tension. We don’t want anybody to get hurt.
You have more than enough information now I see. I will add only the urging to start light, see what he’s willing to do consistently, and build on that.
Since you asked about legs repeatedly (good-they are the most important), the chair sit and stand-assisted if necessary at first-building to body weight squats with arms across chest and then potentially to the goblet squat cannot be beat.
I'm currently in cardiac rehab. Besides aerobic stuff, they've been having me do exercises with Therabands, which are inexpensive and versatile. Exercises here:
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