Looking for ways to build bone

[Capan24]

I lift weights three times a week, walk, bike, and use a vibration plate plate for exercise. I want to pick up a weighted vest to use with walking to add to my workout and possibly help my bones. I have read that a good starting point is around 5-10% of your body weight. For those of you that have a vest, does it bother your shoulders when you walk with them? I have had rotator cuff surgery about 8 years ago and don't want to do anything to injure my shoulder. I was looking into getting the Henkelion 6 pound vest. Do you find using a weighted vest has improved your bone health?

[Pvane]

Hello, I wonder if you could borrow a weighted vest from someone prior to purchasing one. I too have to careful about my upper back and shoulders. Also an online fitness class geared for individuals with osteoporosis will begin this fall at online AIM Fitness. Additional information will be posted on August 20. Here is the link to the website if you would like to take a look activitiesinmotion.ca/

I have been so impressed with the variety of fitness and wellness activities that are offered. And I have experienced significant improvement in strength, balance, wellbeing, and overall stamina.

[Met00]

I have a Hyperwear Pro weighted vest. It's expensive, but you can add very tiny weights one at a time so that you build up very slowly and carefully. I find it a good fit and much more comfortable on my back and shoulders than wearing a backpack. I wouldn't buy a vest that has fixed weights, or a starting weight that might be more than I can manage. The down side with it is that it's too hot to wear in summer, so I get out of the routine of wearing it, then have to reduce the weights and start again in winter. I've been so inconsistent that it won't have helped at all, but you mentioning it has reminded me to start again in the cooler weather!

[Weightrun]

I have a weighted vest as well as a weighted hip belt that I alternate. Have only been consistent recently, but August in Texas in US is too hot right now. You should work up slowly to 10% of body weight with a vest as you are able, perhaps starting with only a couple weights. At times the vest has bothered one of my shoulders but since getting a vibration plate that has not been the case. Have these helped with bone density? Not sure, but don't have too much faith in DEXA. My bone density "improved" a couple years ago when I rounded my height down to the nearest inch, rather than up as I had always done. At 68, I, like everyone have lost a bit of height with aging. I do feel like I am stronger having worked up to more than 8% of body weight in vest. The hip belt can not hold more than 10 pounds.

[Capan24 in reply to Weightrun]

Thanks. I did not know they make weighted hip belts too

[glnamcgr]

hi Capan

I am 77 years old, have had osteoporosis for 20 years, with most areas now reading at -3’s, but a good Frax score. Will never consider taking bone meds, so have taken the holistic approach. Diet and exercise. Make sure you’re getting protein; grams equal to 75% of your weight. I have recently begun walking with a weighted backpack; I might research weighted vests, but so far love walking with the backpack. I am 105 pounds; I started with 5 pounds and it’s hardly noticeable. What I do notice is the backpack straps pull my shoulder back and improve my posture, which I love and I can feel the extra weight working my back and legs. I walk around 2 miles daily. I’m going to order a LifePro vibrator. Yes, I fall, but no fractures. In the past three years, I have fallen face first, full body plant on the sidewalk, and also backwards, hitting my body from head to toe on concrete with no fractures. In addition to weight walking, I go to the gym 2-3 times a week, play Pickleball several days a week, do yoga stretches every morning and walk my dog six times a day. Good luck.

[Capan24 in reply to glnamcgr]

Sounds like you're very active and have a good routine. One thing I do is make sure that I get enough protein daily. I tried to incorporate protein with each meal. I don't eat dairy, but I do eat eggs because of the added benefit. If I don't, I supplement with a plant-based shake that has 20 g of protein. I keep reading that smaller framed women have more problems. It is nice to hear someone that weighs 105 lb with osteoporosis for 20 years, no fractures, taking the holistic approach makes a difference. Pickleball is a fun sport. I played it a few times at our local park. I also do yoga sometimes. Stretching is key when you're older. I stretch before anything I do. And dogs do keep you happy 😊 I have an active little Boston terrier. Stay healthy.