exercises

[Radars]

how often do people do exercises every day or 3 times a week with osteoporosis. I think 3x weekly would be better to give you time to recover.

[Met00]

It depends on the exercise. With resistance exercises (using weights or resistance bands), you're supposed to have at least one day off between each exercise day, but things like walking can be daily.

[Verauk in reply to Met00]

For how long? Exemple: I used to go to the gim 3x a week ( 20 min of resistance) and 30 min of trendmill and 3 days of walking ( around 8000 steps) . Should it be enough?

[Met00 in reply to Verauk]

I wish I knew the answer to that one! I think it depends partly on the intensity of the exercise (eg how much weight/resistance, speed of walking) and partly on us as individuals, our weight, metabolism etc. If we're losing bone strength and density fast we're going to need to do a whole load more exercise than if we're losing it more slowly.

[Verauk in reply to Met00]

Thanks Met00 you are always attentive. I understant that it is difficult to foresee. I made some research on Google, truing to find how fast and depending on the age and some other conditions, we loose bone percentually. But did not find yet.

[Met00 in reply to Verauk]

I've read that on average women lose 1-2% bone density per year from about age 40, with a much faster rate of loss for about 5 years around the menopause. But those are just averages, some people will lose more slowly than that, others faster. There are many reasons why rate of loss might be faster, for example being on certain medications, some cancer treatments, some other health issues such as hyperparathyroidism, smoking, drinking too much alcohol, lacking nutrients in your diet, too much sugar, some carbonated drinks, not enough protein, genetics ..... The only way I can think of to get any indication of your individual rate of loss is by comparing results from successive DEXA or REMS scans.

[Soupsandsmoothies]

I do hip hinge exercises 3 times a week and a seated Pilates class once a week. You can find exercises on the ROS website along with a host of information and Diana Moran ( Green Goddess) has written an excellent book about OP with specific exercises at the back. Book is called Beating Osteoporosis. Hope this helps.

[Radars in reply to Soupsandsmoothies]

thanks there are that many different exercises, they say weights are the way to go,I was just doing body weight exercises but I don't think they were doing any good, so I have started doing weights with my scores-2.5 4.1 lumbar spine bmd at femoral neck 0.593 vfh superior end-plate deformity at t12, I have a mild to moderate wedge compression fracture, I just hope that I will be ok with weights and don't make myself worse.

[HampshireELM]

Hi. As the other responders have said, it does depend on the exercise and, as you have compression fractures, it really would be worth getting advice from a physio or similar.

There's a very good person in the US who has some great advice on YouTube. I've started following her recently thanks to a post on here. There are four different types of exercise that are advisable for osteoporosis though care must be taken with fractures, especially weight bearing exercises. There are balance, posture, strength and impact/power exercises that are recommended. See youtube.com/@drlisamooredpt...

Hope this helps

[Salmon20]

I have been advised to exercise in one form or another daily so I do stretches daily and walk 4-5 times a week so far it’s helping me keep mobile and have some quality of life

I do feel better when I exercise

[Radars in reply to Salmon20]

is your osteoporosis severe, and can you do any weight exercises.

[Mongoose59]

Define exercise. I go to the gym 3 times a week. I allow a day of rest between each visit. The rest day still includes walking.

[Radars in reply to Mongoose59]

is your osteoporosis as severe as mine, I have put my scores on a earlier post can you lift weights ok in the gym.

[Mongoose59]

Hi Radar.

I keep away from the free weights because it’s so easy to have incorrect posture. My gym has weight machines that support you and I found they work well for me. I use the leg press as an example instead of a dead lift. I always keep in mind that I must not push too hard as years a go I lifted a motorcycle and ended up with compression fractures. I use a variety of machines that all come under the banner of techno gym. These aren’t the machines that do everything but are for specific muscles. I use the tread mills for cardio work for about 15 mins but again have to be very mindful not to push too hard. My scores were quite low and definitely in Osteoporosis.

I wouldn’t advise lifting weights because of the potential to cause damage and might be worth a discussion with a professional if possible.

ATB

[Capan24]

I start my day every morning doing yoga/stretching. After that I do either weights or cardio. I lift weights three times a week, use resistance bands too. My cardio consists of walking, biking, using an elliptical, treadmill, and a mini rebounder trampoline. I also have a vibration plate I use three times a week with my weight workout. I think it's so important as we get older to stretch and keep moving. I really enjoy exercise and the way it makes me feel. If you're nervous about exercising with osteoporosis, check with your doctor. But I think it's okay to at least walk and stretch daily at minimum.

[Radars in reply to Capan24]

yeah but have you got severe osteoporosis, some of say it's OK to lift weights.

[Capan24]

No I don't have severe osteoporosis. My last dexa scan showed an improvement in my right hip from osteoporosis to osteopenia. The scan also showed some improvement in my left hip and spine. I still have osteoporosis in my spine, but now osteopenia in both hips. I also take Citrical maximum plus and vitamin K2 daily. I don't get enough calcium in my diet. The vitamin K2 can help ensure that calcium is directed into your bones and teeth, rather than being deposited in your arteries or soft tissues. I don't lift heavy weights. I am using lighter weights with more repetitions to reduce the risk of injury while still providing resistance to stimulate bone growth. I also make sure I have two day rest between my weight workouts. You can also do squats, lunges, and push-ups to help build muscle strength and bone density without using weights. Maybe you would benefit seeing a physical therapist to help tailor a exercise routine that is best for you with your severe osteoporosis. It's all about balance. What works for some does not work for others.

[Radars in reply to Capan24]

thanks, it's nearly impossible to see a physio nowadays. I know how to lift weights correctly. I can do 8 reps deadlift with 30lbs up to now ,but with t12 I don't know if iam making myself worse, you say you do high reps,I used to do high reps shoulder press but when I got to 30 reps, I started adding a bit more weight, it will get a bit boring when you get to 100 reps,you have got to keep increasing weight each time.

[Capan24 in reply to Radars]

I don't do that many reps, 30. But I do increase the weight when it does get a little too easy to do with the reps. Thanks for your input. I also use a weight belt to protect my back and make sure I use proper form.

[Radars in reply to Capan24]

thanks, what do you call high reps, and do you do 3sets or just 1set.

[Capan24 in reply to Radars]

I usually do three sets, 20 reps. When that gets too easy I increase the weight and do 12 to 15 reps. I am interested in keeping muscle tone and helping my bones. This seems to work for me anand get a decent workout.

[Radars in reply to Capan24]

yeah, 3 sets of 20reps it will be bedtime when you finish .

[Capan24 in reply to Radars]

That was supposed to say 15 reps on most exercise. Takes me about an hour. When I start, sometimes I'll do more reps to warm up.

[HampshireELM in reply to Radars]

It really sounds as though you need to see someone to get specific advice for all your conditions rather than take the risk and make things worse. Although lots of people can give their experiences on here, it's not the same as someone seeing you in person. Would you be able to see a private physio, even if just for one session to discuss what you'd like to do? It depends where you are in the country but a session might cost somewhere between £40-£80 maybe? I saw a physio last year to discuss my scans and ask what was good to do or avoid.

[Adlon57]

I use my old faithful exercise bike, the 2,000 metres a day, means I can even look at TV whilst doing it! I also have diabetes 2 so I have to keep weight down, I have collapsed rib cage structure, and "bust" skull, so no running!