1. < Osteoporosis & Bone Health

exercising & dumbbell weights with osteoporosis

Posted by hmbrglr @hmbrglr, Feb 4 4:21pm

I walk 2 miles every day and do low impact exercises for 1-1/4 hrs ea day. I use 5 lb weights with my exercises. My t score is -4 but I feel like I need to continue my daily routine. I do not want to stop because I’m afraid I will get weaker. What type of exercise works for you? I’m 72 years old and active.

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tymlos666 | @tymlos666 | Feb 11 5:53pm
In reply to @hmbrglr "3 drs. My gynycologist, inerterist, and rheumeutologist, all say the numbers are high and I should..." + (show)
@hmbrglr

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.

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Try changing meds … I was having a horrible reaction to Tymlos. Until I read on the site at some people do half of a dose …. which is what I’ve been doing for months now. I’m only 411 feet high and weigh 103. I’m doing fine on the half dose unfortunately I won’t know how well my bone density is increasing until next year when I take another bone density test.

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hmbrglr | @hmbrglr | Feb 11 8:47pm

I will keep this in mind. Thanks

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maryandnans | @maryandnans | Feb 16 8:55am

Hi. I am 70 and last year I was diagnosed with osteoporosis in my right femoral neck. I left them on neck and lumbar are in the osteopenia range. I started doing exercises with weights after doing a lot of research. I follow brickhouse bones with Dr Lisa Moore religiously. From what I've learned the important things for dealing with osteoporosis especially if you don't want to take meds or exercise which gives impact to your bones, posture, balance, and strength training. All of her videos on YouTube teach you just that also she has modifications which we all need when we start. I am currently going to PT for hip and lumbar issues. I hope to start PT with a person trained in osteoporosis in March. Best of luck and keep us informed.

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hmbrglr | @hmbrglr | Feb 16 5:37pm
In reply to @naturegirl5 "@hmbrglr I am 73-years-old and my first bone density scan that was done when I was..." + (show)
@naturegirl5

@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?

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They say that -4.1 put me in high risk category and highly stress that I need meds. Interesting about the pain you describe because I have a lot of pain that I believe is in my muscles also.

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Mentor
Helen, Volunteer Mentor | @naturegirl5 | Feb 16 6:22pm
In reply to @hmbrglr "They say that -4.1 put me in high risk category and highly stress that I need..." + (show)
@hmbrglr

They say that -4.1 put me in high risk category and highly stress that I need meds. Interesting about the pain you describe because I have a lot of pain that I believe is in my muscles also.

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@hmbrglr Is it possible that the aches and pains you feel in your muscles are related to your activities? I'd like to think that's the case for me and that it's a slower recovery now than when I was younger. By the way, I don't think my activities explain my joint aches and pains. Any thoughts about my suggestion?

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