Weight lifting - bone scans improved in one year!

@pamelacuming Not the author responding but i too had tried a bone drug and got off it because of the side effects. I started weight lifting and in a year and a half got out of osteoporosis and into osteopenia! My doctor was very impressed and said it was a direct result of the weights. I found the back exercise that worked most for me was the one where you lean over a padded stand and raise your back up from leaning over it. I added a 25 lb weight I cradle to my chest as I do back raises. This has strengthened my back so much and improved the density. I also lift pretty heavy kettle bells in a dead lift from floor twist and also do swings with them. for hips I find the leg press to be very effective as you press pretty hard from the hips as you press the plate away from your body. I am convinced weight lifting plus supplements changed my situation.

(For those investigating the vibration plate and more…)

I was thinking how my sister uses a small trampoline to bounce each day, thereby helping her lymphatic system drain more effectively. I found this article that considers jumping, in general, as another alternative to improve bone health:
https://foothillspt.com/jumping-for-womens-health-boosting-bone-lymphatic-tendon-and-pelvic-floor-health/
(Obviously, I’d obtain guidance from PT’s or PCP’s and proceed cautiously).

At 66, I also started jumping rope. Used to be a “pro” at recess doing all the tricks when younger. Now it’s hilarious just trying not to trip up with every revolution.
🤔Interestingly enough, I have this same problem with putting under undergarments on - TMI - So fun getting old 😂)

@pamelacuming Not the author responding but i too had tried a bone drug and got off it because of the side effects. I started weight lifting and in a year and a half got out of osteoporosis and into osteopenia! My doctor was very impressed and said it was a direct result of the weights. I found the back exercise that worked most for me was the one where you lean over a padded stand and raise your back up from leaning over it. I added a 25 lb weight I cradle to my chest as I do back raises. This has strengthened my back so much and improved the density. I also lift pretty heavy kettle bells in a dead lift from floor twist and also do swings with them. for hips I find the leg press to be very effective as you press pretty hard from the hips as you press the plate away from your body. I am convinced weight lifting plus supplements changed my situation.

@chofeldt I have a question. Did you take Collagen? If so what did you take? I have been doing some research on it but it is hard to tell what is best. AI said that a collagen called Fortibone was best for bone structural integrity by stimulating bone-forming cells and reducing bone breakdown, aiding in increased bone density.

So happy for you. I'm doing a Liftmor program at a rehab PT facility near me but haven't had another scan (too soon) Another woman came up to me who was also doing it said the same thing, doing it here and at home she went from osteoporosis to osteopenia and wouldn't go on meds. Lots of hard work but it pays off many times.
Keep up the good work!

(For those investigating the vibration plate and more…)

I was thinking how my sister uses a small trampoline to bounce each day, thereby helping her lymphatic system drain more effectively. I found this article that considers jumping, in general, as another alternative to improve bone health:
https://foothillspt.com/jumping-for-womens-health-boosting-bone-lymphatic-tendon-and-pelvic-floor-health/
(Obviously, I’d obtain guidance from PT’s or PCP’s and proceed cautiously).

At 66, I also started jumping rope. Used to be a “pro” at recess doing all the tricks when younger. Now it’s hilarious just trying not to trip up with every revolution.
🤔Interestingly enough, I have this same problem with putting under undergarments on - TMI - So fun getting old 😂)

@debraran - is this facility in CA? I'm also attending a class for those w/osteoporosis in a Wellness/Rehab facility. I'm looking forward to see what progress I've made when the next DXA scan is done.

@chofeldt I am taking Algaecal collagen highly recommended. Have verisol forty one and fortified UC-II