1. < Osteoporosis & Bone Health

Improving bone density with exercise - jumping

Posted by serious @serious, Sep 27, 2023

I am specifically interested in how to do this jumping when you have osteoporosis and are old so you don’t do more damage. Has anyone had experience with one of these mini trampolines for example? What other kinds of exercises make sense? Is slow jogging enough of a bounce to help?

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ans | @ans | Oct 4, 2023
In reply to @serious "I like exercises and programs where the concentration is on the exercise rather than a lot..." + (show)
@serious

I like exercises and programs where the concentration is on the exercise rather than a lot of miscellaneous talk. While this talk can be useful at times, if what you want is to do something, it really takes a lot of extra time. Which of her videos is just exercise?

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Hi serious, if your question is in relation to Margaret Martin, she has a very extensive website. There are places where exercises are provided but you have to look in the right places. She also sells different packaged exercise video programs for like $20 dollars or so that target different levels of exercise desired ie . beginner level , active level athletic level etc….You have to understand where your level of involvement of osteopenia/osteoporosis is and level at which you’re at concerning how much exercise you’ve been doing recently. For example someone that’s not been exercising for years can’t jump right in at the athletic level ….. just like one with severe osteoporosis couldn’t as well. I recommend spending time looking through her stuff more carefully. Good luck!

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ans | @ans | Oct 4, 2023
In reply to @jaxcard1 "Margaret Martin, a licensed Canadian physical therapist who specializes in patients with osteoporosis, demonstrates lots of..." + (show)
@jaxcard1

Margaret Martin, a licensed Canadian physical therapist who specializes in patients with osteoporosis, demonstrates lots of great exercises, including balance exercises. Here is her website: https://melioguide.com . Much of her content is free; some requires modest payments. One of the things I learned from her is that for maximum benefit for bone density from walking, you need to walk at least 3.1 MPH.

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Hi jaxcard1- I am very familiar with Margaret’s info, and hold her in high esteem, but I will say I believe Dr. Fishman states walking needs to be at 3.5 mph , which is a pretty quick walking pace. and beyond that Sherri Betz also well regarded in the osteo world as a PT stayed walking is not osteogenic- meaning it does not build bone. I brought up this conflicting info to Margie Bissinger just last week , who hosted the Osteoporosis Summitt this past spring, and her comment was a bit confusing but she said if walking as a way to improve your situation just make sure it’s brisk 3x /week for 30 minutes. So realize you take in information from as many sources as you can then decide for yourself what you feel good about and proceed.
Good luck!!! I simply love getting out to walk . It’s great to get the sunshine, take time to reduce stress a bit, enjoy nature … all of those are great for helping with your overall situation as stress really impacts on osteoporosis!!!

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