I'm supposed to do weight bearing exercises but I don't know where to start.
Osteoporosis : I'm supposed to do... - Osteoporosis Support
Osteoporosis
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Evylee
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Walking is a good starting point if you're able to, building up to brisk walking, and nordic walking works your whole body. Jogging may be even better, but it depends on the state of your bones whether that's safe or not. Beyond those, dancing, jumping, hopping and skipping are good for some, but not if you've had or are at high risk of a fragility fracture - probably best to get your doctor's advice on that. Evidence from Australia shows lifting weights builds bones and is safe, even if you've fractured, so long as it's done under careful supervision of someone qualified in bone health/osteoporosis. osteoporosis.org.au/new-aus.... Swimming and cycling aren't weight-bearing.
Hello Evylee, you’ve come to a great place for answers. Big picture, bones can strength with stress forces. Either by compression or a strong muscle pulling force. So where to start for the most part is individual to the person, because you have to take into court your current fitness level, your exercise experience and where you want to exercise. Do you want to go the the gym, at home or outdoors.
If you feel comfortable sharing a little more, than I can answer more specifically.
Evylee in reply to
I don't think I will go to a gym so anything I can do at home. I have arthritis also in my hip and spine the pain from that is causing me problems after all these years of trying to control that and now Osteoporosis on top I'm like where do I begin.
Hi,
Start slow and build up. I got sick 3 years ago and started walking 1/2 to 1 mile a day. I now walk 4-6 miles a day and many of those with an 8 pound weighted vest. Recently I started doing heel drops that I learned about here. I have hand weights I try to use a few times a week also. Best-fm.
in reply to Evylee
Arthritis pain usually increases with lack of movement. So for example if you have a sitting job this could be increasing your pain. So agree, start slow with a walking program and gentle stretching for back and hips. Sara Meeks is a Physical Therapist and has put together a great book for back pain and osteoporosis exercises. It’s called Walk Tall.
There is a whole range of things you can do for weight-bearing AND muscle-strenthening exercise.
The American Bone Health website has useful tips and exercises.
Walking is good (it's protective of the hip, but not the spine).
The Go4Life website - go4life.nia.nih.gov/ - has exercises and videos of things you can do at home.
You mention arthritis as well as osteoporosis. Tai Chi is excellent for both. Look for a class called Tai Chi for Arthritis and Fall Prevention (designed by the Tain Chi for Health Institute). It is a highly rated, evidence-based program.
You might also look for the RSVP Bone Builders program (RSVP/Senior Corps). The porgram focuses on strength training (using light weights) and balance.
I've seen significant improvements in participants in both of these programs.
Both Tai Chi for Arthritis and Bone Builders are often found in Senior Centers or local agnecies on aging. Many senior centers have great fitness programs and you'll connect with a suppportive group of people who are facing many of the same challenges you are.
If you do work with a trainer or go to your local gym (rather than a senior center) look for a teacher or trainer who understands your medical issues and your body. (A friend of mine booked a session with a personal trainer who had her doing things that should not be done by a 68-year old woman with osteopenia!)
Find something you like doing - and lokk for a group you can do it with.
Good luck.
Wow thank you for all this good info. Appreciate it very much.
"Walking is good (it's protective of the hip, but not the spine)."
Do you mean that walking is not effective to strengthen the spine and increase bone mass? I thought walking was good for hips and spine both.
I'm afraid so. There is a short article on the American Bone Health website with more info (and citations to the research).
americanbonehealth.org/exer...
"An analysis of several walking studies reports that walking as a “singular exercise” has no significant effects on bone density at the lumbar spine in perimenopausal and postmenopausal women. The researchers did note that there were “significant and positive effects” seen in the bone density of the femoral neck of the femur (hip bone) with walking programs that lasted more than 6 months."
That would seem to make sense. The farther away from the site it impact of an exercise the less the stress on the bones. Also, consider ther research on tennis players. The dominant arm of a tennis player (the arm that is experiencing the greater impact) has higher bpne density thatn the non-dominant arm.
So, keeping walking it's good for your hops and for your overall health. But you'll need a different exercise for the bone density in the spine.
Hi Evylee! Here is some reading to help you get started:
americanbonehealth.org/exer...
americanbonehealth.org/exer...
americanbonehealth.org/exer...
americanbonehealth.org/exer...
Best of luck with your workouts! Remember to listen to your body and don't add too much too fast!
I just joined and know I should begin walking. I have just finished Physical Therapy for my upper back and daily throw tennis balls for my dog, so I have the upper body getting in shape! Now to be brave and start walking.
I have osteoporosis and then had to start of long term prednisone which scared me to death since prednisone increase osteoporosis quickly... so I did get the weight vest..need to wear it more. I take Calcium D3 plus Vit K2 which is HUGELY important. must take it. and I started doing Heel drops (see you tube) but basically you just go up on toes and drop to heels (you can use a chair back for balance) AND here is the thing!!! I started a beginning (very) ADULT (very) Tap class. SO MUCH FUN and easy and gets the banging of the feet and is good for balance brains and BONES!!! AND after a year on prednisone the doc did another dexa scan expecting the worst and I was, drum roll please.... improved by .01 !!!!!! Onward. Good luck. I refuse any drugs other than calcium and magnesium and D3 and Vit K2 M7.
Evylee what was your dexa score.
2.1 .. I was a little shocked I'm afraid to do anything.
Hang in there, Evylee. -2.1 is a little above what the World Health Organization considers osteoporosis (-2.5), though you might have other factors that your physician took into account to give you the diagnosis. Now it's important to keep the bone density you have -- diet, reasonable exercise, adequate calcium/vitamin D will all help with this.
oh! not to worry. I do everything bike walk tap dance have fallen a couple times. once in the accident and once playing volleyball. and no breaks and I am -2.7 I think it is good to do all you can for it.. because not exercising just makes it worse! As my doctor wrote on my chart last time I was in.. in the notes.. after a PMR check up.. "keep on living life."
I have been walking a lot and do yard work. Thanks for your reply
If you have the internet, go on You tube and look up exercises for osteoporosis.
There are many on there. The main thing to remember is start with light weights and work your way up. Best wishes to you!
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