exercising & dumbbell weights with osteoporosis

@hmbrglr I am 73-years-old and my first bone density scan that was done when I was in my mid-40's showed osteopenia. I was stunned as I'd been active with weightlifting, hiking, walking, and cross country skiing for many years. Yet, my mother had osteoporosis and by the age I am now she was very frail and had compression fractures. She was in a lot of pain. I learned that if one's mother has/had osteoporosis then you are at more risk. My bone density was improved when I was in my 60's when I took alendronate for 5 years. But then I needed pelvic radiation therapy for recurrent endometrial cancer in 2021 and that radiation therapy must have weakened my bone density (my radiation oncologist warned me of this possibility) and I had a sacral fracture in 2022. I was referred to an endocrinologist who told me that I was doing everything I possibly could by my lifestyle choices (exercise and diet) but the sacral fracture put me at risk for more fractures. So, reluctantly, I agreed to medication. I did 12 months of Evenity injections and with that my bone density significantly improved. I had a Reclast infusion about 6 weeks after I finished Evenity.

I continue with physical activities but don't feel quite as energetic as I did 10 years ago. I work out with resistance bands and weightlifting, I do balance activities too. I snowshoe and cross-country ski in winter and walk outdoors when the weather is pleasant. Since I'm now retired I take advantage of the hours when I don't have anything scheduled which is usually later in the afternoon. I then relax and read.

What does your doctor say about your bone density score?

@bjgrace Hi There, I was wondering if anyone would ask about that.
I do not know a simple answer. My osteo doctor did not find a cause. Nor did doing additional testing at Lani Simpson's direction provide one. Obviously there are reasons why this happens to us but "medical science" just isn't there yet, at least for some of us.

Here's my educated guesses: I had an extremely weird diet for the past 45 years due to extreme food sensitivities. One aspect of this was very low calcium intake and low intake of a number of nutrients.
I did exercise starting in 2012 or so but before being diagnosed with osteoporosis I was not using weights.
After being diagnosed I still didn't get going on exercising with weights consistently. I would do it for several months and then stop for a few months and so on.
During that time I was losing at a high rate which really got my attention so I finally started lifting weights consistently. Following a modified Belinda Beck LIFTMOR/Onero protocol but not quite as heavy a resistance. 85% of 1 rep max for 5 sets of 5 reps is what got the results in their studies. My efforts did not stop me from losing though not quite as rapidly. And it was only during the past 2 years that I did find out I could actually boost my calcium and other mineral intake without reactions.
So no simple answer to why I got to -4.1 but lots of bits and pieces. I like to think that the lifting the weights in a manner proven to work for others will work for me (and was helping me) but that other factors (some unknown) were just too strong in a negative direction. Certainly I feel so much better exercising and I haven't fractured despite some fairly interesting falls.

I'm not a clear example. The only period I was doing close to the LIFTMOR protocol with weights, consistently, for a good time period was the year where I took Evenity and made terrific gains. That was probably mostly the Evenity but I like to think that the weights and better nutrient intake, etc helped also.

3 drs. My gynycologist, inerterist, and rheumeutologist, all say the numbers are high and I should not think about not taking medication for my osteoporosis. I have been having unpleasant side effects, despite hesitently taking the meds. Every day I tell my husband, I want to stop taking them but I havent given up yet! I am impressed that you attemt skiing and snowshoeing despite your fracture. My point of view is that I have not broken anything and can exercise so why not take a chance and just continue doing what I have been because these meds are not agreeing with me.

Thank you. I don't know the reason, possibly just heredetary or diet. I have been an on again off again dieter most of my life, and they say that can be one of the reasons??? i will never know.

Thanks for the information. We all seem to be unique in our osteoporosis journeys.
Did you take additional medication after EVENITY to lock in the gains?
Thanks again!

@bjgrace Hey, oh yeah, I'm taking a follow up to Evenity. I'm taking oral monthly Risedronate following Dr McClung's logic if you want to take Evenity again soon. The idea is take the least powerful and especially the least long lasting of the bisphosphonates for a year or so after Evenity. Then take another round of Evenity.

The thinking is that Risedronate will intefere least with that second round of Evenity. And maybe you'll get some modest gains from the Risedronate also. But mainly the idea is that Evenity round two will be more effective than if you took Reclast or Prolia after Evenity.
Of course getting insurance for round two of Evenity may be difficult. If so I'll try paying myself and going with a shorter time period on Evenity. I want to increase my bone density still more.

Thank you for the info!

Do not stop exercising!! The best way to protect yourself from further bone loss is weight bearing exercise, from falls is muscle mass —just be smart about your activity. Make sure your exercise space is clear of clutter, walk on flat streets (no potholes, slanted streets, but go for hills!!), focus on balance. Make sure your health care providers, pt, etc, understand your lifestyle goals —depression from inactivity could be more dangerous than a fracture

You can look for Dr. Lisa Moore for Brick house Bones exercises. She has foundations for beginners, different weekly exercises as well as total body exercises. Start out with light weights, and build up. Also do heal bounces, and marching to give your bones impact, that will stress them to grow more bone. I have a long way to go in my journey. Best of luck to you

Thanks for your recommendation. I will look into them. I have been diligent with my exercise mostly low impact ones. I vary them to include dancing , low impact aerobics , walking . I use the 5 lb. weights every other day. I am working on trying to do more with weights. I just bought myself some flat bands, so I will start them as well. Just trying to focus on the positive! I am in a better frame of mind knowing others share the same concerns. Be well!