exercises and severe osteoporosis

[Radars]

when you read regarding osteoporosis they all say lift weights, but people with severe osteoporosis can't,so how do you make your bones stronger.

[Fruitandnutcase]

Have a look on the Osteoporisis website for ideas theros.org.uk/information-a...

Ask if your hospital has a Fracture Liaison Nurse and or an osteoporisis physiotherapist who can help / advise you about gentle exercise

[Jemi7266]

I use very light weights 5-10 lbs and also use resistance bands. The bands help me stay fit and toned.

[Justme16]

Apparently my osteoporosis is classed as 'severe'.I've been lifting weights for 6 years, though I was referred through my GP for a programme for people with health issues. Advisor at gym trained me to use weights correctly. I'm careful to avoid anything unsafe or contraindicated. Had great improvements.

[Radars in reply to Justme16]

are you lifting heavy weights with severe osteoporosis, I got in touch with the ros society and they said be careful lifting weights, and just do bodyweight exercises.

[Justme16 in reply to Radars]

'Be careful ' is correct. I am. I was referred by my g.p. to advisor at council gym for a programme for people with health issues.

[Radars in reply to Justme16]

you can't lift heavy weights with severe osteoporosis you are asking for problems, unless you were dx wrong.

[Justme16 in reply to Radars]

Incorrect. I started with very light weights and increased under supervision of specially trained gym staff.

[Radars in reply to Justme16]

gym staff don't know about spinal fractures for people with t12 severe osteoporosis.

[Justme16 in reply to Radars]

I don't have spinal fractures. Apparently anyone diagnosed with osteoporosis and has fractured anywhere is classed as 'severe'.

[jamr in reply to Justme16]

Can I ask your T scores as a measure of osteo severity and how you have measured your improvements from doing weights. I have been using heavier weights and more macro exercises like deadlift, squat, bent over rowing, incline press or the past 3 months (an hour twice a week) and feel much stronger. I got the program from a study on the benefits of resistance training. Previously I had done lighter and more micro weight programs like curls, pushups, flys etc that were good more muscle tone on limbs but the deadlifts etc really work my core. I have a -3.1 score in my spine, rest are -2.5 or below. Reason for the change is after 6 years, my scores have improved but not as much as I had hoped. So I checked and realised I was under supplementing with Ca, Mg etc and not doing an effective resistance training program. I am generally active sports wise. 66yr old male. Osteo caused by lack of nutrition following parasite infestation damaging my gut and creating food intolerances, malabsorption etc over a decade.

[Radars in reply to jamr]

-2.5 4.1 lumbar spine bmd at femoral neck 0.593 vfa superior end-plate deformity at t12. that's not good I have had a reclast infusion last April

[Justme16 in reply to jamr]

My programme was detailed under my previous username Justme13. I'm waiting for another dexa.

[jamr in reply to Justme16]

Hi there, thankyou for that. I found your earlier post under previous name, your improvements are excellent. I could not find any detail on your resistance training program in terms of exercise types, how many times per week, repetitions etc. I assume you are still following the same RT regime, are you able to please share these details?

[Justme16 in reply to jamr]

Hi jamrMuch the same exercise programme updated by gym staff. Resistance training 3 times a week. Mostly variations on the essentials given by ROS i.e. deadlifts, squats, lunges, upper body etc increasing weight . I've also started incorporating some of the elite stability ball exercises from the Margaret Martin book into my programme (weighted).

[Radars in reply to jamr]

you are bending forward from the waist with bent over rows, with the heavy weights you can't be classed as severe.

[Osteosaurus]

Hi Radars, If you have severe osteoporosis you could get specific advice from an qualified exercise referral teacher. There is a lady called Helen Oughton who is a fully qualified exercise referral yoga teacher, specialising in osteoporosis. She did a talk for the Manchester Central Royal Osteoporosis Society group earlier this year and it was very good. She also has osteoporosis and she teaches yoga in a way that will protect the bones and improve their posture, flexibility, strength,

As Friday 20 October is World Osteoporosis day she is trying to raise funds for the Royal Osteoporosis Society. She is offering yoga classes specifically for people with osteoporosis. You can give a donation by paying what you can afford and the money will go to the Royal Osteoporosis Society.

You can read more about her on her website verticalyoga.org/yoga-for-o...

I hope that this will help you to find an exercise that is suitable.

[dancingdragons in reply to Osteosaurus]

Helen is really good. She came to talk to our ROS support group too. I did her online yoga session recently. She is very knowledgeable and can help answer any questions you may have. You certainly need high quality advice before embarking on a new exercise programme with severe osteoporosis.

The ROS website has some new exercise resources, including weights and resistance bands, carefully proscribed stages that may help too.

[Radars in reply to Osteosaurus]

thanks I am going to get in touch with a physiotherapist at local hospital and ask about a spinal x-ray