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New to Osteporosis: Questions, support and tips
Osteoporosis & Bone Health | Last Active: May 6, 2023 | Replies (46)Comment receiving replies
Hello,
I was diagnosed with osteopenia about 5 years ago. I also have multiple sclerosis, and was just diagnosed with osteoporosis. I'm just discouraged, and I know that the biggest healer for things is to have a community of people that I can relate to. That's what I'm hoping to find. So I've started here. There's been a lot of trauma in my life over the past 8 years not going to go into details though. For the most part, I have a very positive attitude. And I used to work out on the regular, but really got off track during the pandemic stuff. I would just like any encouragement or advice regarding what people here do as far as exercise for their osteoporosis. I can't do what I used to do, and I get discouraged by that, because I often blame myself for not keeping up with things. And I know that won't help, like my daughter always tells me, "don't talk about it, be about it."
I'm still very young only 59. I did start walking again yesterday which is a good start. Pat myself on the back. LOL so I guess that's where I'll start with 10 minutes a day and work up to more. Thanks for listening. I hope you all have a great day. Jennifer
Replies to "Hello, I was diagnosed with osteopenia about 5 years ago. I also have multiple sclerosis, and..."
Hello Jennifer! We all can relate to your frustration and discouragement over receiving this diagnosis especially when it's piled atop another diagnosis. I was diagnosed with osteoporosis at 57 and at the same time, a Hashimoto's diagnosis which was a second autoimmune disease for me. It was a gut punch to me. After I took a deep dive into shock, dismay and sadness, I scraped myself off the floor and decided I had to take control of what I could because obviously, even though I led a very healthy lifestyle, there was much that was out of my control. So, that would be my suggestion to you...shift your thinking to embrace what is in your control and start small. Walking is a great start so keep up the good work and try to create a daily habit if you can. Once that becomes a regular routine for you, you can try and add something else like lifting light weights and core exercises. Hopefully, you will become stronger and feel a little better which is a great encouragement to continue and progress. When I was first diagnosed, I was pretty fit but my core was weak and I was having back problems. I went to a physical therapist who taught me how to exercise safely with osteoporosis. He showed me a particular core exercise and I just couldn't do it. Not even a singe rep. But I kept trying and now I do 400 every morning! Now, I'm not saying you should strive for that number or anything near it but know that each step you take will move you forward and make you stronger. With practice, attention and building up slowly, you can get to a place where you have a regular exercise routine that becomes a normal part of your day.
Along with your walking, you might want to check out videos at Melio Guide to acquaint you with safe exercises for osteoporosis.
https://melioguide.com/?s=exercise
I also want to say that exercise and a healthy diet alone did not help me stave off the progression of osteoporosis and ultimately I had to also go on medication. Sometimes we have to look at all of tools available to us and decide for ourselves what makes sense individually to set us up for our best outcome.
Wishing you well on your journey to improving your strength and health!
Thanks for this link. Quite informative!
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Well Jennifer, you reached out and I have one of one thousand answers: Water Exercise! Harvard Medical recently published a paper about the benefits of exercising in the water with two leading the list: first exercise in the water helps preserve your joints; and, water resistance doesn't hurt and does build muscle.