Osteoporosis

[Smilerv]

How can I tell if I’m strong enough to do regular exercise?

[Met00]

All of us need to exercise, so it's more a case of how much you can do. There are some very good ones on the UK site: theros.org.uk, which give alternative options of seated or standing, including using weights. Start slowly and gently and gradually increase what you're able to do. If you can walk, try to walk more briskly than you might normally. If you haven't had fractures, try hopping, but just do one or two initially and build up from there. Of course it's always recommended to check with your doctor first before starting any new exercise, but do be aware that some doctors aren't up to date with the latest exercise recommendations for osteoporosis!

[Nexie2020 in reply to Met00]

Hello Met00. Found this site after having a T12 fracture in 2023 because I have been looking for help and advise. Not finding much help here in Tampa, FL yet, but I really appreciate all your posts with tips.

[Raleigh59]

I found out in February and all I had done for years was walking and some hikes . My walking for 30 years was usually slow like a relaxed stroll and probably did nothing for my bones. Sometimes I walked 2.5 miles quickly but that was not typical because that only happened when I had a friend to walk with me.

I am 60 years old with very extreme numbers in North Carolina.

I was in in shock when I was diagnosed in February when I found out, and started out reading and here on this board trying to learn, I really didn’t want a gym I thought. Then I started gym touring and joined planet ftness for $10 per month. I started out really a 0 gym level with no strength I think I did 5 minutes per day of the elliptical 20 minutes per day of recumbent bike. I then added 10 repetitions of the back extension machine . It’s been two months and now I do 5 machines every day or every other day depending on how I feel physically and elliptical or recumbent bike or stairclimber 45 minutes total gym time each day depending on how I feel physically.

I was scared of the weight equipment and but the gym trainer is free and really helped me he said just try 5 repetitions and stayed with me while I tried . I kept saying are you sure I won’t fracture a vertebrae . I was so scared. Well now I do 12-25 repetitions per machine each day. A psychiatrist I know at my chorus had said “ you are going to pull a muscle and then have a new problem “ but so far I am fine.

The key to it all was at the beginning I put the machines on no weights. Now I put 10 lbs , 20 or 30 lbs. of weight on the machines.

The machines are much easier and fun than hand weights and work my back much harder I think. I have improved sooooo much since I began.

Also I am low level dabbling with fosamax , 5 mgs every day, or every other day .

I am not sure yet what I think of it. I started with 10 mgs per day and had an extreme stomach ache for 15 minutes but I am trying to get through this bottle of 7 tablets of 10 mgs. I only take 5 mgs at a time. It’s slow bc of my stomach.

I feel I am on a journey and I was so scared I would break a bone but I seem to be doing well. I am careful when I walk and don’t want to run and trip .

This whole explanation was at the purpose of this conclusion;

Once we claim our bodies and take responsibility and action for our bodies - life begins anew. I never thought I would be glad to have osteoporosis and of course no one would want it. However it DOES, give us a new chapter and new possibilities.

[paxom in reply to Raleigh59]

Inspiring! Thanks for sharing your experience.

[yogalibrarian]

As a woman over age 40, you should have a conversation with your healthcare provider about exercise -- and what you should do and not do. (Most exercise professionals require or at least suggest clearance.)

But you can do some homework first. Do a self assessment first and show it to your provider:

*Exercise and Screening for You -- easyforyou.info/

or

*PAR-Q (or Get Active Questionnaire) -- health.harvard.edu/GAQ

Then find a program or work with a professional (a PT or a trainer) who has training to work with older adults especially those with chronic diseases.

The other "rule" is start "low and slow" and honor your own body.

[Southerngirl2787]

I ask myself that question all the time...then define "regular exercise"! I do what I can...as every few weeks I have fractured a vertebrae for zero reason. #7 was last Monday. So I'm back to light stretching, but I keep my legs on regular exercise, bends, squats...but I found out that the abs/thoracic are definitely connected to the upper leg muscles too! My neurosurgeon keeps telling me to take it easy, don't push exercises...but I have the need to keep/maintain muscle! Lost too much weight after the last surgery. Just start low and be slow about adding more resistance or reps or distance.