How do you keep moving?

[ROSModerator]

Hi everyone,

Welcome to Living and Learning Together! Thanks to the valued feedback and encouragement from our members and volunteers, we’re excited to pop up in the community to invite you to share your thoughts and ideas about the everyday realities of living with osteoporosis.

This time, we’re focusing on movement 🚶‍♀️—whether it’s getting outside, staying active in ways that feel good, or simply making gentle movement part of daily life. We know that regular activity can support bone health, boost mood, and improve overall well-being whether it’s a short exercise, a favourite hobby, or just spending time out in the fresh air, every little bit counts!

As everyone’s health journey is different, you can find more information about exercise for bones here: theros.org.uk/information-a...

To get us started, here are some thoughts our volunteers shared:

👟 A short walk in nature, even just around the garden or a local park, lifts my mood.

👟Using walking poles gives me extra confidence and support on uneven ground.

👟Gentle balance exercises in the morning help loosen stiffness and set a positive tone for the day.

👟 Finding activities I love makes movement something I look forward to.

👟I break movement into small chunks throughout the day—getting a few steps in while waiting for the kettle to boil or during TV ad breaks.

👟 Spending time in green spaces helps me feel calmer and more connected to the world around me.

👟 I find exercise much more enjoyable if I have company and can socialise at the same time!

👟I listen to my body—some days I can do more, other days I take it easier, and that’s okay.

✨✨Over to You!✨✨

❓What helps you get some daily movement?

❓Do you have a favourite way to spend time outdoors?

🙋‍♀️ Or perhaps you find it tricky to stay active—what would you like to ask others in the community?

We warmly invite you to share your thoughts on the thread!

If you have suggestions for future topics you’d like to see brought to our online community or any feedback about these spaces, please drop us some anonymous feedback here: forms.office.com/e/7d5EwCd88R

[Fruitandnutcase]

Well, I find I have to keep moving - I also have inflammatory arthritis, a touch of osteoarthritis and bursitis in one hip - because my body definitely feels worse if I don’t get up and out. My motto is *use it or lose it*.

I do two one hour sessions of Pilates every week. Our teacher is a wonderful Physiotherapist who knows our bodies better than we do ourselves. Her classes have always been small. I say Pilates but it is more a case of gently (but thoroughly) stretching every part of our bodies and we do a lot of work on balance - no throwing our legs round our necks etc. We are all about my age with a variety of ‘problem’ body parts and several of us have osteoporosis.

As well as that I go out and walk for about an hour on most days, often with a friend, but I also go alone or with my husband. If for any reason I don’t get out I have a treadmill where I put kindle up on my iPad and I read while I walk. I used to walk 10k steps a day but I do less now, probably 5-6K unless we go somewhere special and I can get up to 10K but for me less is more, I don’t really worry about how far I walk.

I have Nordic walking poles which I use from time to time. They are very good for taking the weight off your hips and knees. My husband and I did a six week course with an instructor to learn the correct way to use them then we bought our own poles. If you join a group that can be a very sociable experience but we mainly do it on our own.

I also do a spot of gardening - preferably in the better weather but I leave things like lifting heavy stuff and digging to my husband.

I don’t enjoy swimming even though it is healthy and I have given up leisure cycling which I loved because I used to fall off occasionally and to me it’s just not worth the risk. I’ve decided that sadly I will abandon my ambition to ride sidesaddle one day, I don’t own a horse and other people’s horses can be unpredictable and I know I could probably break easily so horses and bikes are out.

[Kaarina]

Walking every day. I am not a happy bunny if cannot get out of the home every day. Exercise bike. Hula hooping. Tai Chi. Have just started a12 week Better Balance Class (NHS) (as I have had a few falls over the years when out walking ) which is great plus doing the exercises at home. Different exercises each day ie for the neck, heel drops, gentle jogging on the spot at home. Oh, and there is the garden. Always something needs to be done out there especially come the better weather. Housework - that is an ongoing task too. I am a little disappointed if I do not reach 10,000 steps a day but then some days are well over so I "borrow" steps then! 😂

[corcho]

Until I had a fall last summer, whilst backpacking, I was very active. I did alot of hiking and ran 10k twice a week. During the fall, I didn't realise that I'd sustained some minute fractures to my sacrum and pubic symphysis. I continued to exercise and even returned to running after a couple of weeks. When the pain increased, I paid for a private consultation and MRI. as I was getting nowhere on the NHS.I was shocked and upset with my diagnosis as I'd felt so fit for a 68 year old. However, I now realise that it was a mixed blessing. I only have osteopenia in my lumber spine (-1.5) and my hips are fine. I have the chance to do everything possible to slow or even stop the progression.

On advice from the consultant, I allowed myself at least 6 weeks to heal (difficult for me) then saw a Physio to get me started safely with a gym programme. I've returned to brisk walking and do that about 3 times a week (about 10k) follow my programme in the gym twice a week and yesterday ran 4k on the treadmill. I'm gradually building up my level of activity again with regular Physio reviews and feeling very positive. Exercise like running and walking is so important to me and although I probably won't run as much as previously to reduce the risk of stress fractures, I can feel my fitness returning.

I spent my recovery time researching medication etc and felt terrified about starting Alendronite which was prescribed. There are so many horror stories out there. Being a member of the ROS has been invaluable with practical, knowledgeable advice.

After dithering for 3 months, I decided to bite the bullet and give AA a try with the idea that I could try something else or stop if I had too many side effects.

I took my first pill last Sunday with a large amount of water and waited with trepidation. Everything was fine (apart from several visits to the loo 😉).

My advice is do your research but try not to dwell on the bad experiences. When people are suffering or feeling down is when they need support. The ROS and forum are fantastic for this, but we're all different and have to make our own decisions.

Exercise to your own ability and capability, even the slightest amount of movement can help with pain and mood. Try and attack this disease from as many directions as possible, diet, exercise and medication and try to focus on the positive, even on difficult days. If I hadn't had a fall, this condition probably would have progressed silently until I suffered worse damage... every cloud etc.

Sorry for long post, but I wanted to put a more positive message out there as I personally found it gave me more encouragement.

[Verauk in reply to corcho]

corcho What a lovely mesage! Thanks to share with others.

[CinnamonRose in reply to corcho]

I can't say anything positive so I won't say anything!!Ahhhh a positive, I got up and dressed and made the bed, 4 th day in a row

Tbh, I'm jealous of all you can do! I hope you appreciate how fortunate you are, keep going ......

[corcho in reply to CinnamonRose]

I certainly feel fortunate that I had a fall which brought this silent condition to my attention. Last year when I first had fractures I thought my active life style was finished & felt very low.Can you do any chair exercises, everything helps.? Also if you need to vent please do, it shows you're human. We're all here to support each other. x

[CinnamonRose in reply to corcho]

Thanks you for that🤗Yeh I know, but I don't want to drag things down being negative when there's positives, and look I found some and didn't have to look too hard: This week's challenge to myself was to get up and dressed by 9 and make the bed properly, which involves putting the the pillows we don't use on the bed and the cushions and throw, yes it's unnecessary but it looks lovely and gives me a sense of achievement, as there's quite a few cushions, yes I'm one of those!! It means I'm bending down to pick them up so it's exercise. I deliberately use our ensuite loo during the day rather than the downstairs loo to make me go up and down stairs. This also means I see the bed, it probably sounds a bit odd but when the room's looking lovely it makes me less stressed, I enjoy nice things.

I aim to use the stairs 10 times minimum a day, 130 stair steps.

If I can do it without using the bannisters I'm even more chuffed.

I find it's the little things that are mini triumphs that give the incentive to carry on.

I do heel taps as often as I remember so several times a day, that's actually the only exercise along with sitting and gently rocking backwards and forwards that the physios have set me to do.

I do things/chores then lie down on the sofa until things calm down then get up for the next on the list.

[corcho in reply to CinnamonRose]

I really do understand what you mean. I like my cushions too😁. Achievements are individual and personal no matter what they are. You're going up and down stairs and doing your best, that's all good. One of my favourite quotes (I don't know where it comes from) is "Comparison is the root of discontent". Keep going... 💪

[ABwn in reply to corcho]

Thank you. It's lovely hearing such a remarkable and positive journey .

[Coffeepixie]

I try and do 10k steps a day whether via housework, cross trainer or a good old walk around the local lanes. I do my own version of pilates which is using weights focussed on building strength in my arms and wrists in the hope it will help with bone strength. I do gardening for exercise which is a good whole body work out. It's important not to be sedentary and do what you can within your own mobility range

[Verauk in reply to Coffeepixie]

Coffeepixie Could you tell us what is your age and if you have osteoporosis or osteopenia ( if is not too much to ask, also your T scores) Thank you so much.

[Coffeepixie in reply to Verauk]

I'm 52 with Osteoporosis diagnosed 3 years ago via DEXA scan. My L1 to L4 was -2.8 and hip/femur were -2.2. I was scanned following early menopause with a grandmother who had severe Osteoporosis. I haven't had any broken bones yet 🤞

[Verauk in reply to Coffeepixie]

Coffeepixie Thank you so much

[CinnamonRose in reply to Coffeepixie]

I hope you don't, it makes so much difference once you've had fractures. Xx

[CDreamer]

Absolutelhy agree with everything on the list - hiking poles in particular.

[petabyte]

I'm a bit of a sucker for measurements so when I got my first fitness tracker 4 months ago I was hooked. Maybe motivational for others?

I started walking every day on the recommendation from my oncologist and do 5k most days. I now ❤️ getting out for a nice walk in the park. I volunteered to walk a neighbours dog but that didn't work out.

I only have osteopenia T -1.4 at the moment but it is likely to get worse with my treatment.

[Posy-White]

I know this sounds really boring, well it is, but I do the excercises given by the physio every morning unless real ill /hospital appointment. If I let myself off, before I know it 4-5 days go by and then I wonder 'why am I in more pain and so stiff" !!!!! - You could question my learning curve!

I do 20 minutes of excercises, spread over an hour each morning before I put my brake on; then have like others, little bits as part of the routeen of the day, holding a worksurface to balance on one leg then the other. Once a week I go to a hydro session, still at the one to one stage but like the daily physio I am making small steps in being stronger.

The winter is such a killer - long for the time in the garden and better weather - my spine is rubbish but with help to get down on my hands and knees using a kneeing board I can do 'little bits' of gardening. Need help with loads of it BUT I feel so much better having been outside and 'gardening'. Plus indoor growing seeds.

I'm not really able to walk far, so go out in my wheelchair or scooter for wellbeing. Big plus was getting the house adapted to meet my needs so I'm as independent as possible, such a boost to me feeling positive about becoming disabled, but staying mobile at home.

[Graceissufficient]

I am 70 Verauk, with a moderate lumbar compression fracture which is probably quite old and dates from a time when I was probably very low in D. But I can feel it all the time.

Just now recovering from a v bad fall and still have lingering concussion which creates a lot of fatigue. Have osteoporosis diag, can't recall scores.

I know how v lucky I am, Cinnamon. One day reading posts here is a real wake up.

I find it very hard to stop myself from taking risks - carrying shopping, buckets etc.

Just now I have one small walk a day, usually 30 mins to the shop and back, with a small steep hill.

I hate stand alone exercise, it has to have a living related purpose for me.

There are 40 steps from the bottom of the house to the top and in a usual day I have to go up and down at least 3 times, let alone smaller journeys. Now I have the diagnosis I try to make all everyday movemeny count, so I try to remember posture as I walk up, head high, pelvis tucked in, core engaged, shoulders relaxed. It's surprisingly hard.

Same on the walk and in the kitchen trying to be aware all the time, Supporting my head more, conscious of position especially sitting.

When the fatigue reduces I may manage more.

[Kaarina in reply to Graceissufficient]

I am so sorry to hear about your fall. You are doing well. When you have fully healed from your fall you may like to ask your doctor about being referred to your local Better Balance class. I will be attending my third Better Balance session next week and really enjoy attending. Last week there were 6 of us. The class is for an hour and I shall be attending for 12 sessions.

[Tlflom]

In the warm months I garden extensively and interact with our deer friends who visit daily. I bought all leather moccasins to help me ground when outside. Grounding really helps eliminate inflammation. We travel alot with site seeing. In the winter I use the vibration plate, go to the gym, and travel to warmer locations. This week we are in Sedona AZ, USA. Today we hiked several very steep miles. Over 300 stairs down and 300 back up. The ancient pueblo cliff dwellings and geology is very inspiring. Tomorrow we take a tour of the some vortex which will involve some meditation and hopefully be less strenuous. I know people who mall walk in the bad weather. We are not near a mall.