Best surfaces to stomp on

[711debbie]

I have osteoporosis and would like to improve my bone density with jumps, hops and skips but don't want to end up with shin splints. I live in an apartment building on the 4th floor (I "stomp" down the steps as much as possible); it has concrete under the flooring, and I also want to avoid annoying my downstairs neighbor. Any suggestions from any of you in a similar situation would be appreciated. Thanks!

[bonewarrior]

Hey Debbie, what I do is I hold the heaviest dumbbells possible in each hand (for me it's about 10 kg each) and I get on my toes and back down. Thirty times several times a day. Every time I walk by my dumbbells I pick them up and do it. Not sure if I am making sense. I saw this in a Japanese instagram video about osteoporosis where the doctor showed the patient how to do it. He did not even use weights, only body weight impact. Up and down but not with the entire foot, not like you are jumping. On the toes and let your foot fall back on its heel. The impact is really good for the bones. Let me know if you know what I mean and good luck with fighting this damn decline.

[711debbie in reply to bonewarrior]

What great advice! I'm 73 and the heaviest weight I have is 2 kg (and a 5 kg kettlebell). The more I read on this site, the more I realize I've got to buy some serious dumbbells soon! I've started jumping from the lowest step on my 4 floors but, again, I'm trying to make sure I don't get shin splints. Thanks so much!

[UkuleleStrummer in reply to bonewarrior]

Yes! This movement is know as heel drops!

[bonewarrior in reply to UkuleleStrummer]

Thanks for putting a name on my weird description

[UkuleleStrummer in reply to bonewarrior]

You are welcome! I only knew this because a practitioner I saw told me to do them and this is what he called them.

[711debbie in reply to bonewarrior]

From your reply I know I will gradually need to add more weight. Again, I'm at 2 kg right now. Should I add a kg every month or so? Will need to go to the store to buy plates instead of dumbbells. Thanks!

[bonewarrior in reply to 711debbie]

You need to be comfortable with the weight. The Japanese doctor only used body weight. So use the weights you are comfortable with! Slowly increase the weights as you gain strength. I started out with 3 kg each side when I started weight bearing exercises because of my diagnosis and am not at holding 10 kg each side and lifting and curling about 6 - 7 kg depending on how I feel that day. So don't exaggerate, even body weight would be fine.

[711debbie in reply to bonewarrior]

Thanks again for your great advice!

[Grandk23sc]

Hi Debbie

Check out the Melioguide on the web. She's a great resource and has many you tube videos that give lots of information and ideas! melioguide.com/about/margar...

[711debbie]

Thanks so much! I know her name but never take the trouble to focus on what she's teaching.