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Weight lifting - bone scans improved in one year!
Osteoporosis & Bone Health | Last Active: 6 hours ago | Replies (86)Comment receiving replies
For my weightlifting program, I first watched YouTube videos from "Brick House Bones" (she shares excellent information and technique) and researched the Australian osteoporosis weight‑lifting program known as LIFTMOR and its clinical course, called ONERO. However, since I don't have space for a barbell in my apartment, I looked for a program that only uses dumbbells (2.5kg, 5kg, 7.5kg, and 10kg) and a mat. I started out using the 2.5-5kg, but now I'm using 7.5-10kg, lifting with fewer repetitions but heavier weights. I started doing a routine from Heather Robertson — it's not specific to osteoporosis, but just a weightlifting fitness routine that I really enjoy. Any routine can work--it's all about weight-bearing.
Replies to "For my weightlifting program, I first watched YouTube videos from "Brick House Bones" (she shares excellent..."
@vga Congratulations and thanks for sharing. I’m curious to know, because it’s always hard to separate these things, did you change other significant things such as going on HRT or significantly changing your diet? I’m 63, with scores in -3.0 to -3.3. I’m doing Onero plus starting HRT, plus changing my diet and supplements, throwing everything I can at it. Only a month in so it will be a long time to see results.
@vga Thanks for sharing! I am also a runner - broke my wrist running fast downhill training for the Boston marathon .... My t scores are -1.8 for the past 6 years. I am 64 and they were at -2.0 at 58. I started weight training then to improve my running not realizing it would help my bones too! I think that is why I reduced it and kept it at -1.8. But now my PCP and the endocrinologist I went to want me on meds because of the severity of my fracture. I don't think they understand how much force there is running downhill. Idk - it was a super hard fall that I think would've broke anyone's wrist. I am in the top 5 in my age group in the US for marathons so I cannot risk dealing with side effects why I am still competitive. I was going to ask my dr at my follow up if she will prescribe a PT to work with me on the LIFTMOR exercises. If not, I will find someone to help on my own. I just need help with technique and amount of weight. A lot less right now as my wrist and hand are still so sore and stiff.
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@vga
During several years I got a support from other members of this forum in taking care of my osteoporosis. Many advices were individual, but others were beneficial to everybody.
Sharing your results with weightlifting are of great importance for me, but also to my opinion to the majority of persons suffering from osteoporosis. Your message is one of the best, hope giving messages that were posted in this forum. Thank you!