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Replies to "I walk briskly at least 30 minutes a day seven days a week. I work out..."
Osteoporosis & Bone Health | Last Active: Sep 19 1:02pm | Replies (22)
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I walk briskly at least 30 minutes a day seven days a week. I work out with three pound weights for about 15 minutes five days a week. I do 48 “sit to stand” every day. (Sit near the front of a sturdy chair with your feet flat on the floor.Place your feet shoulder-width apart.Cross your arms over your chest.Lean forward slightly from your hips.Push through your heels to stand up straight.Lower yourself back down into the chair with control.)
I also put a scoop of Native Path bone supplement in my coffee every morning.
I know this is not for everyone and I know the drugs work for many so we just each have to find what works and is comfortable for us.
Replies to "I walk briskly at least 30 minutes a day seven days a week. I work out..."
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@sandrajhunt It is unlikely, according to research, that brisk walking and tiny little 3 lb weights will "work" against osteoporosis. The landmark LIFTMOR trials provide evidence about that as they used a "home-based, low-intensity exercise program", including 6 lb weights, for the control group who continued to lose bone. The test group doing the heavy-for-them weighted exercises gained BMD.
Your sit-to-stand routine is a type of squat exercise. Squats with significant additional weight do have evidence of improving OP. LIFTMOR used 80-85% of the max weight that a person can back squat with, 75 lbs for me as an example.
Your exercise regime is better than doing less, but both medical evidence and personal stories on this site suggest that is unlikely to be enough to stop bone loss. There are many reliable sources of information about this, below are just two. Many of us are not using drugs, and we all have to do what we are comfortable with. But good to be sure that we are each maximally informed about what is likely to work when we decide what feels comfortable.
LIFTMOR Trial:
https://www.nmrnj.com/wp-content/uploads/2023/12/The-LIFTMOR-Randomized-Controlled-Trial.pdf
Here is one of many doctor or researcher sources on some exercises that do not "work" and I love yoga and still do it.