Ankle Weights

[Smilerv]

I have mild osteoporosis and I’m thinking about using ankle weights during my exercise routine. Does anyone have experience with this?

[matiascortesj]

Hi Smilerv. I am Matias, orthopedic surgery resident. You can use ankle wights to excercise. However, I also recommend excercises where you stand and push the floor, like squats for example. Your bones become stronger with increased (and adequate) load. That said, the best option would be to excercise under the supervision of a certified physical therapist, at least at the beggining to learn the right way to excercise

[Smilerv in reply to matiascortesj]

Thank you Matias! Yes, I am trying to incorporate more and more safe exercises and squats are one of them. I err on the side of caution with any exercise even if it’s designed for people with osteoporosis.

I appreciate your reply 😊

[SuuSuu]

I have not been diagnosed with osteoporosis, but I'm small boned and 10 years into Parkinsons Disease, so fall I more often than I care to admit. That said, I haven't broken any bones! I attribute that to Miriam Nelson's Strong Women program which I've been doing for most of the last 12 years. I do the program in her Strong Women Stay Young book, but she has a modified program in Strong Women, Strong Bones. I have dumbbells and "All Pro" ankle weights and a heap of determination to stay healthy. -- Seeing a PT is great counsel too. Be proactive, be well!

[Smilerv in reply to SuuSuu]

Thank you for the recommendation. I will check out Strong Women Strong Bones!

[Tom2000]

Hi Smilerv

I was diagnosed with osteopenia, which is a milder version of osteoporosis, about 4 years ago. I started exercising holding a couple of 1.5 Kg dumbbells in my living room basically moving to loud rock music. I go though a series of different movements including squats which I am told are good for you. I attempt to make all my movements slowish and smooth. Nothing jerky. I have graduated to 2.5Kg weights now, with my friend still pouring scorn on the small weights, but I don't care!

I'm afraid it rather irritates my wife but she seems relatively happy about it now. When I asked my physio how much exercise I should do, she said "Listen to your body." which sounded acceptable to me. However, I had to bite my tongue from saying, "But my body says slob out in front of the TV and watch football!"

After 30 mins of fluid body movements and isometric holding of the weights I usually feel so much better in myself.

Here in the UK we have a utube guy, Joe Wicks, who does exercise routines of all sorts and I exercise with him from time to time along with my grandchildren. They love it!

All the best wishes and hope for remedial action. Just keep dancing!

Cheers, Tom

[Smilerv in reply to Tom2000]

Thanks Tom2000!