Exercise Regime

Posted by susanew @susanew, Jul 25 7:38am

I am at a loss as to what is considered safe exercises for osteoporosis, especially after having had a fracture. I have finished the 12 course treatment of Evenity and now taking Fosamax to retain gains. Even with improved dexa scores, osteoporosis is still prevalent. I know walking is safe but are there other exercises that can be done that are safe from falls and fractures? I wanted to try chair yoga but am afraid that certain bending, stretching exercises may not be good for the spine or hips.

What exercises do you do?

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

HomeAgainLA | @llynch17056 | Jul 26 8:00am

In reply to @gravity3 "How are you choosing to handle your osteoporosis?" + (show)

Right now I am handling it with what I said in my post. I am not taking meds for it. The predicted side effects concern me. If a med has side effects I will surely suffer from them. I try to minimize meds.

HomeAgainLA | @llynch17056 | Jul 27 9:50am

In reply to @samclembeau "have you tried walking with a weighted vest? i understand that just walking is good for..." + (show)

Here in Louisiana the heat might make that difficult. On days when the weather is better I volunteer for a group that picks up litter. Those days I get over 10,000 steps a day and I’m lifting and carrying. But, in the summer all I have is the treadmill. Ugh. I got a rebounder, but I’ve noticed neck pain and maybe the rebounder is causing that, not sure, but the rebounder is supposed to help with osteoporosis.

maymore | @maymore | Jul 28 9:08pm

I have established a consistent exercise routine that I am very happy with. I walk 5 to 6 miles every day, weather permitting and even when it's not. I also engage in regular strength training using resistance bands and kettlebell weightlifting, performing about 30 reps three times a week. In addition, I incorporate heel drops into my routine and swim laps with my daughter three times per week. Has my osteoporosis scores improved? Just barely but this routine keeps me energized and satisfied.

mtran88788 | @mtran88788 | Jul 29 9:03am

You might be interested in checking out Dr Lisa Moore / Brick House Bones Program. It’s on YouTube and it’s free. It’s a 52 weeks program. She shows 4 new exercises weekly. They will progress in difficulty. She’s trained to work with people with osteoporosis. I hope it helps.

HomeAgainLA | @llynch17056 | Jul 29 4:46pm

In reply to @maymore "I have established a consistent exercise routine that I am very happy with. I walk 5..." + (show)

Impressive. The weather in Louisiana requires ingenuity. 😊

worley725 | @worley725 | Jul 29 5:16pm

I am 69 years old and have some osteoporosis. I live in an ADL and we have classes for elderly and disabled people. I have had several leg fractures and other fractures of the body. We have chair exercises and with yoga, and a Balance Class, and Sit and Stretch classes. I walk every day - at least a mile or more. But I keep up with my classes, and it helps me to stretch and keep my body fairly active. That is what I would suggest for you to try. Good luck, and be safe.

marsherry68 | @marsherry68 | Jul 31 3:02pm

In reply to @gravity3 "Swimming does not offer help in this. Not a resistance exercise." + (show)

Swimming is a resistant exercise. Water provides resistance against your body as you move through it.

gravity3 | @gravity3 | Jul 31 11:26pm

In reply to @marsherry68 "Swimming is a resistant exercise. Water provides resistance against your body as you move through it." + (show)

Good topic for discussion.

kcoupland | @kcoupland | Aug 1 11:34am

In reply to @marsherry68 "Swimming is a resistant exercise. Water provides resistance against your body as you move through it." + (show)

I was going to comment that swimming doesn't increase bone mineral density, but apparently it can be helpful in some situations. Who knew!

I tried posting the link to a study but since I'm a newer member I apparently can't post links yet. But you can search for "Swimming as Treatment for Osteoporosis: A Systematic Review and Meta-analysis" on the NIH site.

From the Conclusions: "Although more clinical randomized controlled trials are needed to study the effect of swimming on BMD in other parts of the human body, we have preliminary evidence to show that swimming may have an effect on the lumbar vertebra density of premenopausal swimmers and that swimming may improve the BMD or the radius in these participants. This may also be a good program for the clinical prevention and treatment of osteoporosis."