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Check in--cheerleaders wanted
I am trying to force myself to exercise because I need it for my osteoporosis and I am finding myself getting perceptibly weaker as I age. I'm not at all sedentary; I probably walk 2-3 miles per day just getting around and do lots of household stuff as guardian of a 6 year old and 16 year old, and I'm an elementary school teacher during the year on my feet all day. While that was fine when I was younger, my body is telling me that I need to be more systematic now. I want to keep being able to do the things I love, and exercise is clearly one of the ways to do that, but I hate it.
I want to start this thread as a place to check in with the things we find hard--exercise, nutrition, human relations, whatever--and a place to cheer each other on.
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I just started with the Osteo-Gains jumping program after seeing Brick House Bones Lisa Moore's interview with researcher Tracey Clissold. Link below. The first 4 weeks of the app is a free prep sequence that everyone is encouraged to do. OSTEO-GAINS App costs US$24.99 for a 12-month subscription for the Bone Health Program Year One.
I have been doing impact stuff like drop-jumps for months, but PhD Clissold's work shows that I can do it more efficiently by doing less than I have been. She also discusses in with DPT Lisa Moore that her original research was with pre-menopausal women, but why she believes it also helps with post-menopausal women.
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3 ReactionsJust finding the time to do the exercises seems hard for me! I have a gym membership, but seldom go, I have an app on my phone and I may or may not get the Tai Chi /exercises complete in a day. I am usually good to get the walking portion of it done, but that is still only about 50% of my goal. I started PT today to give me specific exercises and teach me form for my severe Osteoporosis. Hopefully the PT will give me a kick start. I was going good for probably 6months, then fell off track. I also need someone to keep me accountable. Let's do this
@nellybones Kindred spirit here. I just skipped 4 days and woke up this morning feeling like "why bother--I have so many other things to do." Getting back on track is hard for me even after a few days. I was supposed to start with a PT next week, but there were no appointments that I could sandwich in after work and before after-care pickup for my granddaughter so I'm on my own.
I'm going to make myself do my little weight exercises this morning! I'll check in tomorrow morning and let you know I did it. Let's be accountable to each other!
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1 Reaction@janism just finished my daily workout and finally hit my 10k steps for the day and it's only 10 pm! But it is done!
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2 Reactions@nellybones Didn't make it yesterday again, but I'm finishing my coffee now and going to get my weights in. Steps shouldn't be a problem--taking the 6 year old to the Renaissance Faire today since we are going to have a rare moment of good weather (unless she insists on the beach, which would not involve steps of any sort).
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2 Reactions@janism whatever you do, that 6 yo will keep you on your toes! We have been out of electricity for 4 hours today, so I have spent a lot of time outside in the garden. Not many steps doing that, but a lot of sweating! It's hot here too, hoping the weatherman got it right for tomorrow with a cool front. Heading to the state fair with 2 of the grands. Steps should not be a problem tomorrow!
Try an exercise series for senior shape with Lauren. I can't site URL but the choices of videos keep it interesting every day.
@kfhoz "I can do it more efficiently by doing less" Are you doing drop-jumps less often, or doing something else? Is a drop-jump when you lift your heels and drop to the floor? Thanks:)
@summera1 Three times per week I was jumping/dropping off a 12 inch (30 cm) step and immediately jumping as high ask I could. I was doing this 40 times in 4 sets of 10 drop jumps. That was a total of 120 "double jumps" each week.
Key from Osteo-Gains that makes a difference for me are: 1) put 5 seconds rest between each double jump 2) take a 30 second rest between each set of four double jumps 3) only do 20 jumps per day. These rests and limitations are because your bones start ignoring forces after that. Osteo-Gains also does both jumps from the floor, but I think that I will still try to jump down from a rise for my first jump in each pair of double jumps.
Here is one of the many references that was guiding my practice:
https://melioguide.com/weight-bearing/jump-training-osteoporosis/
My key osteoporosis bad T-score is in my left femoral neck. I suspect this is in part due to decades of favoring my left leg against big or sudden forces due to osteoarthritis in that knee. Impact is the only exercise with some hope for improving BMD in the neck of the femur. Of course my knee objected to the drop jumps also, but my future-surgeon said that I could not do actual damage to it this way.
Thanks for asking Summera1.
@kfhoz Thank you for your kind reply! The theory sounds similar to HIIT as well. Rest between is as effective as steady or harder exercise. I tried some jumps but not sure it it was hurting my spine/knees. My back gets grouchy often. LOL! I will try this. Thank you:)