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Has anyone found an exercise based program proven to work?
Osteoporosis & Bone Health | Last Active: Aug 25 4:51pm | Replies (175)Comment receiving replies
I had no luck finding a physio to supervise me in Onero, and I couldn't wait for it to come to Canada while I watched my bone density decrease steadily. I began a program called Starting Strength six months ago. It uses four exercises, squat, deadlift, overhead press and bench press. I had an Echolight bone scan just before I started and had another one today. I'm amazed at the results. I'm no longer osteoporotic, I've made it back to osteopenia. L2 went from -3.6 to -1.6 in just six months. No meds, no strontium, no HRT, just heavy weights and careful, one-on-one coaching. The downside - it's expensive. But I expect Onero will also be expensive in North America.
Replies to "I had no luck finding a physio to supervise me in Onero, and I couldn't wait..."
Thank you @wyn00001. I am also in Ontario and am intending to talk to my physio about bringing in the Onero program, but am anxious to get started now. Did you get in person training before doing this on line program to know if you were doing the exercises correctly? Or were the videos sufficient? Beck stresses in-person supervision is important. Also her program has an impact component as well. Did you add that to your workout?
Congratulations on your success btw!! Very exciting and encouraging.
That is really exciting! Congrats!!! May I ask how heavy you were lifting? I started a few months ago (worked with a physical therapist to learn correct form) and have slowly progressed to about 75 lb back squats and 80 lb deadlifts. I intend to keep increasing, soon under the supervision of an Onero-trained therapist, but wondering just how heavy you need to go to get good results. A nice side effect was that I discovered that I really enjoy weightlifting!
Congratulations on your hard work with your weight training program working. This is very encouraging! It is reassuring to me, though I have a LONG way to go to get to the weights I read in another post you are lifting or using. I got my osteoporosis diagnosis in early April of this year. For example, I’m just starting out with a deadlift with 20 lbs, to get my body used to doing it. My physical therapist wants me to gradually increase. You did say it took you six months. How long did you stick to one weight before you started to increase it?? And, how many times a week were you lifting? I was told 3x a week, to give muscles a chance to recover.
Keep up the good work! I can’t find an Echolight bone scan in my area. . . and had the DEXA scan with TBS, also. (bone quality). I did get the CTX and P1NP blood bone marker tests done, though, so I will use them as my guide . . . at least for now. My next DEXA is two years away.
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This is helpful. I am in Ontario Canada so will look for this program.