High impact foot hop study 50 hops a day for osteoporosis

Great information all, when I asked about "exercise" doctor said "weight bearing/resistances" without saying exactly what that should be; I went to a PT because of fear of moving wrong and snapping in half! However, I have been doing aerobics with weights most of my life; hate walking but have picked it up and PT gave me some good exercises and strongly suggested a gym with weight machine, in addition to everything else I am doing. So am looking into the Y and a personal trainer. Haven't found pt or trainer here who is specific for osteoporosis yet. I thought I exercised a good amount through the decades; non desk job, kids, house, sick parents, never really sat much but as my primary care pointed out with osteo we need to exercise, then exercise again, and one more time after that!

@zooie

So sorry to hear about the shin splints and plantar fasciitis. I’ve been doing them barefoot on tile, so will keep this all in mind. I hope you are healing well.

@zooie
I’m surprised you got plantar fasciitis from heal drops.
That’s an exercise to repair it. Flexing foot back to get the bend to the fascia.

There’s a vibration plate that goes Up and down (not sideways) but I don’t know the brand name.

@beanieone practicing balance is so important. This is a great way to do! And if you fall out of it, start again!

Jumping 10 times every day impacts the bones according to an orthopedic surgeon I saw. It doesn’t have to be weighed and it doesn’t need to be high or squatted. If you have balance issues hold on to something until you feel secure.
For wrists, if you can do kneeling push up (full if you can). This provides the impact of the wrist and forearm bones. It also strengthens the fingers so you can lay them flat.

I am taking Anastrazole for almost 2 years now following a lumpectomy for stage 1 breast cancer. My recent Dexa shoes I have progressed from osteopenia to osteoporosis in lumbar spine (-2.5) and left forearm (-2.7).

I refuse to take any bisphosphonates or other meds.

I walk every day but it is difficult to lift anything heavy because I have spinal stenosis.

I also have tendonitis in both ankles so I am unable to do much hopping without risking exacerbation of that problem.

My oncologist suggested switching from Anastrazole to Tamoxifen which doesn't cause bone loss like the AI but that increases the risk of uterine cancer, blood clots and diabetes and isn't as effective against breast cancer recurrence.

What can I do that is natural besides try to get more calcium through food and take D3? Is it inevitable it will just get worse? Isn't bone quality also important?

@hansens
All these ideas, gadgets, advertisements, are difficult to sort and know what’s trust worthy , authoritative. I spoke to someone at Osteostrong about hopping on one foot and also the vibration plates and he said they DONT improve bone density because in order to do so you have to increase your impact by 4 times your weight.
That means if I’m 5 feet tall I’d have to jump from 8-10 high .
Then break a bone! How to find out if this is valid?
So I really am perplexed by finding information I can trust in this area.
The hopping study needs more people to try in order to get a wider picture. It was based on 50 women and I think in the Osteopenia category for their T-scores but I’m not totally sure.

@meri8181 I understand. You have to listen to your body and do what you feel comfortable with. I posted my scores to this group.

@meri8181
Our results align with the existing data. Pellikaan et al. reported a hip joint contact force range of 6.0–7.57 BW during self-selected unilateral hopping. (Self selected height for hop-not exceptional height)
This is from a recent study listed in National Institute of Health. https://scholar.google.com/scholar_url?url=https://academic.oup.com/jbmrplus/article-pdf/8/11/ziae119/59803912/ziae119.pdf&hl=nl&sa=T&oi=ucasa&ct=ufr&ei=xxL-aPTjLfrUieoPvMbB8Qc&scisig=ABGrvjJfWD_iV5HkHUqI97cpD2cZ