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What helps improve osteoporosis without medication?
Osteoporosis & Bone Health | Last Active: Mar 26 9:32am | Replies (370)Comment receiving replies
I recently went to a Physical Therapist and they suggested wearing a weighted vest while on my walks. I see online that they can be purchased with different amounts of weights in them. I haven't tried this out yet and am wondering if anyone else has had any luck with using them?
Replies to "I recently went to a Physical Therapist and they suggested wearing a weighted vest while on..."
I have a weighted vest that I have used in the past (I have retired from being a police officer and used it during workouts to simulate the weight of my duty equipment). I have not yet resumed using it since surgery-- maybe in a few more weeks. My son -- a professional figure skater-- used it the past two summers for training and definitely finds it advantageous for building strength in his legs and core.
I started at 1 pound..went up 1/2 pound every few days..at 5 pounds I stayed for a week or so..then added 1/2 pound etc. now I’m at 10 (you’re supposed to do 10% of body weight, which is 12 for me, so I have a bit to go!) just don’t start too heavy or go too fast, you can end up with injuries that you don’t want! The research I saw says 7500 steps is best for all conditions..so I have my fit counter set for that. If I get near the end of the day and see that I am short on steps, I’ll just march in place while watching TV in the evening. I use the vest while I vacuum etc.. and doing squats and other exercises. I end each session daily with Sara Meeks decompression exercises which are a dream come true. I think the vest is an excellent addition to a program to help, as muscle stressors are huge help. I’m going to start Loren Fishmans 12 exercise yoga series which seems to show results too.
If you have not tried the Sara Meeks exercises (there are several) you are missing out! Really great! They look simple, but wow..
Best of luck and health
My dr suggested 2 lbs on each hip(not on chest) sorry, 2 lbs on each ankles and 2 lbs on each wrist while walking. I use my weight in my. home. OMG after I remove them at night I feel as if I could float. Just my own experience. Weight has to be evenly distributed according to my exercise dr. I am baffled by the weights on chest? Investigate. If possible dr also explain a small trampoline is excellent also while watching tv with bars for safety and support, Good luck, Also consider Vit D and K
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Hi @linh I've been cautioned by my rheumatologist and also heard Sara Meeks, a PT who specializes in osteoporosis, warn that weighted vests causing compression fractures. I had a 10 lb weighted vest I gave away. If you're interested in building bone density google Dr. Loren Fishman's program "12 Poses vs Osteoporosis" which improves bone density. Take care.