Girls, we are always talking about eat healty, exercise , no smoke, no drink etc... if you have osteoporosis.
I start taking medicine two months ago only, but I did everything right in terms of food and drink and also I've been exercising since 2019 when I retaired.
Even though, my spinal score decrease from -1,9 to -3,2 since 2019.
I walk 6 days a week ( 1-1,5 hours a day) and I swimm 40 min 1 x a week. Recently I've included 04 types of bearing exercises .
How much exercise it is enough?
That’s annoying isn’t it! I wonder how accurate your DEXA is or even was the first time round - was it done on the same machine by the same operator? Were you positioned correctly each time? Although I suppose you are five years older.
Like you I walk for at least an hour every day and I do 2 x 1 hour long sessions of Pilates every week, we used to do three sessions - Mon, We’d and Fri. a day in between each session to give our bodies a break.
I’m in a group of six ladies - we are all fragile in our own ways. Dodgy shoulders, knee replacements, people with osteoporosis, scoliosis etc, We do a variety of different exercises, stretches, balancing exercises etc. all very varied and different parts of our body are covered in each session and at a level that suits each of us.
The big thing being that nothing should cause pain and if something hurts we must stop, even if the teacher (who is a physiotherapist) has told us to do it and even if we’ve done it before. Rest days are important too.
On top of that I do housework and light gardening.
Similar to my rotine also. I do housework and gardening too. Regarding my Dexa, not at the same place nor same professional, but I wonder that shouldn t have small diferences between one to another... anyway I can not repeat since the last one was in May. Too much X rays( mammogram, teeth , mobile, computer ....)
Thank you so much for your reply. It is been very helpfull share experiences with all of you here.
I go to the gym 3 times a week totalling about 6 hours in all. I walk on a slightly raised treadmill and do weight bearing exercises I'm 73. I have osteopenia among other things and my my last scan showed my hips had improved and my overall score was slightly better. I missed one so had a gap of 8 years between them. I also eat a Mediterranean diet 95% of the time
I suppose everyone is different. Between my 2 DXA scans , 3 1/2 years apart, I had no significant change. I do 1 hour of pilates plus a little extra some mornings when I'm feeling stiff, walk a bit (that's very variable - I don't have a routine), take calcium citrate, vit D, ibandronic acid (I'm on tamoxifen too). I have a friend who improved just by taking medication and she came off that after a couple of years. An active lady who did no organised forms of exercise. So no-one can say what enough exercise is. There are too many variables between us all. My only comfort is that it would probably be worse if I did less. I wonder if a large study has been done.
I also think you've got a life to live too. Personally I wouldn't want to put in lots of hours as I'd have to give up other things I enjoy.
I agree! Thank you🌸
I alternate my daily exercise routine - 1 day is high intensity resistance training and the other day is weight bearing squats, lunges, etc. Both include some cardio time whether jog or rowing. I do this about 1.5 hours each morning and still include some activity during the day.
My 1st dxa showed osteoporosis in 2023. I moved and had another this year after a year of this regimen (and different machine/operator) and I now am in osteopenia range.. My 1st scan is suspect for accuracy.
I changed my diet to include nutritional calcium (not supplement), K2, D3 (I was low), and lean towards mediterranean diet to try to get more leafy greens. Salmon weekly (I could do better).
From studies I have read, it isn't the duration but the type of exercise we choose. Walking may not be as valuable as other activities. Swimming/cycling does not help from a bone density standpoint.
It is a journey with self-discovery that we fill with hope and energy to avoid drugs if possible.
Thanks a lot. Unfortunately I'm a swimm lover. But I agree that bearing exercises!
Substituting heavy weight lifting would be a good addition; could substitute that for swimming, which won't help your bones. Jumping is also helpful, but start slowly. Lateral fast movements are are better than slow, steady walking, so do you have a pickleball group you can join?
The question isn't really about how much exercise is enough, but about whether you are doing exercises to build or maintain bone. Walking and swimming won't do much. Adding a weight vest or backpack to your walks may help a little.
Now I agree with what you have said: walking and swimm dont do much for bones, but nobody told me that before( even doctors). I discover it by myself and after I started following ROS page. I lost 4 years that I could have stopped the progression of my osteoporosis.... Anyway 🫶🏻
I agree that's frustrating. Same thing here; I've been a runner all my life and no one (until recently) said that your body adapts to running and it's not enough to protect bones by itself.
My Pilates teacher says we need to vary our exercise routines to ‘surprise our bones’. That would tie in with what you say about your body adapting to running.
My personal trainer says the same about changing things up. I recently added dance classes to my running and strength training. Tap dancing not only challenges my brain and coordination, but it involves a bit of stomping and hopping. Another class, Be Moved, incorporates many styles of dance and music and is so much fun. It’s offered in many cities. Whether or not it’s building bone, dancing means I am moving, strengthening my balance, and finding joy!
I will surprise them so 🤭 and I hope they surprise me also!!!
It is great to see so many ideas relating to appropriate exercise. the problem for me is that I was not aware that I had significant osteoporosis until I sustained three spinal fractures (nightmare and fell out of bed!) and whilst the fractures are healing and the severe pain gradually reducing, I am still very wary regarding exercise and supported by my physiotherapist, am still just walking and doing floor exercise. Achieving that safe balance is really difficult. No medication yet until I see Bone Physician next week after a 7 month wait! Everything that I know about this disorder has eminated from ROS and the lack of access to both scans and appointments to assess for suitability of medication is shameful. I am having to arrange my appointments privately because I know that the longer I am without suitable medication I can only get worse! Thank you for all your support, one can feel very lonely with this condition.
You can feel quite alone. I'm lucky to have a friend who also has the condition so we can always chat and compare notes. Is there an ROS group near you? My local group organises get-togethers which sound like a great idea (although I haven't been to one, having only recently joined).
Hi all,
It's so positive to see so many comments and ideas on this thread, thank you everyone for sharing!
We just wanted to drop by to let anyone coming across the thread know that we have lots of information about exercise and osteoporosis on our website: theros.org.uk/information-a...
All the best,
Lulu
ROS Moderator
Yes I will look up to all this rich material you make available at the site.
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