What exercise is safe and good for bone health with osteoporosis?

Posted by leemiller @leemiller, Mar 17, 2016

I was diagnosed with borderline osteoporosis in my spine before breast cancer treatment, but now that I'm on an aromatase inhibitor, I'm really concerned about how to increase my bone mass - without wanting to take more drugs. I did LiveStrong at the Y after finishing cancer treatment and it was a great group, but nobody seemed to know which bends/stretches/exercises were safe for me to do. This is an area that seems ripe for the yoga instructors who work with older folks and cancer survivors.

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

Kelsey Mohring | @kelseydm | Mar 17, 2016

Hi @leemiller. Welcome to Connect! Based on your other post, it looks like you are seeing an OT to discuss ways to increase bone mass. Does that seem to be helping so far? Have you also considered PT? I'm tagging a few other Connect members who have recently discussed this diagnosis, so hopefully you can chat and support each other! @opeiusdei777 @larkspur2015 @sherrymalovich

maritss | @maritss | Apr 11, 2023

I am 77 years old and always walked a lot for excersice. Then I started 10 years ago walking long-trips (from place to place for several weeks pr. year) with a heavy rucksack. For me 'heavy' means 7-8 kilos - being a small and thin woman. This helped!! The osteoporosis-scanning after three years showed several points of still-stand - not worse. But also 2-3 points had improved! I now add the rucksack to most walking-trips!

cpd54 | @cpd54 | Apr 12, 2023

This is the most comprehensive website I’ve found concerning correct exercises for osteoporosis…
https://melioguide.com/

maritss | @maritss | Apr 12, 2023

Thank you!

tkdesign | @tkdesign | Apr 12, 2023

I have found Qigong exercises designed for osteoporosis on YT videos, may be worth a try.

Teri | @tsc | Apr 12, 2023

In reply to @cpd54 "This is the most comprehensive website I’ve found concerning correct exercises for osteoporosis… https://melioguide.com/" + (show)

In addition to Margaret Martin, I also recommend Dr. Loren Fishman "12 Poses vs Osteoporosis." His work and research can be accessed at http://www.sciataca.org and demonstration of the 12 Poses is on YouTube. He also has a second series of 12 Poses on DVD which I purchased recently.

babs10 | @babs10 | Apr 26 1:52pm

I thought this was a good article by two pros:

https://www.prevention.com/fitness/fitness-tips/a20452084/tabata-intervals-using-jump-squat-examined/?fbclid=IwZXh0bgNhZW0CMTEAAR2DzHVseDhhrT_oNzFhc7jTTnKfCr5qVHalqST7qDk_czWVAlCio7xkXGk_aem_AZmBOPVEshSFFsbcQX6pEYtgZn4kBP3RislsxRHZon1OZ-AHCcD15Q-IDeWfpanulMTqJOa5YP-w-xwBNUsoEA2D

bobweller | @bobweller | Apr 27 5:35pm

Stretching, and resistance exercises. Use light to medium weights.

leemiller | @leemiller | Apr 30 6:18pm

In reply to @maritss "I am 77 years old and always walked a lot for excersice. Then I started 10..." + (show)

I'm not so sure. Last fall I had a compression fracture on my T-10 after carrying a couple shoulder bags on a trip. I'm doing PT and now take Fosamax/Alendronate. I still look for somebody local who leads in-person yoga or strengthening routines who knows what's safe for people with compromised bone density.

Teri | @tsc | May 1 2:12pm

In reply to @leemiller "I'm not so sure. Last fall I had a compression fracture on my T-10 after carrying..." + (show)

Hi @leemiller, Dr. Loren Fishman, Columbia University, School of Medicine has an ongoing study re Yoga and Osteoporosis "12 Poses vs. Osteoporosis" with modified poses, given one's level of ability. The selected poses build bone density and have not caused any injuries. He also has a website, http://www.sciataca.org. You can look at his work there. There are yoga instructors across the country certified in Dr. Fishman's method. If you Google 12 Poses... Dr. Fishman's Method, you can view the video.