Conflicting advice on exercise

I don’t think we should do the leg press with osteoporosis.

No. The machine where you sit back and press your feet up against the plate and they say harder harder harder.

I recently read that the elliptical isn't the best for bone building. Bicycling nor swimming are either. That's because not even our own body weight is used for bearing weight, if that makes sense. Better exercises are walking, climbing stairs, and even dancing.

Is this referring to the Bone Coach program?? I came close to joining, but over 30 years I've gained a lot of knowledge and I didn't want to expend that much money when I feel it will only "fill in the gaps." I still may though. I just wanted to consider it longer. I purchased the nutritional part that came as a separate offer, but what i'd really like is the exercise portion. Can you tell me more about that portion? Does it have a lot of videos to work with? Are they progressive? Thank you.

Good questions. Would also like to get this particular exercise information from the Bone Coach program. The PT / exercise part of his team is PT Sherri Betz , she presented at the 2nd Annual Symposium for Osteoporosis this past spring. As an OT (Occupational Therapist ) by training, I feel I can speak to the goodness of what she shared. Though I’ve been following and started my exercise following my L1 fix last summer finding out about Margaret Martin I still want to hear other GREAT PT’s perspectives , thoughts , and exercise ideas. It never hurts to get different input as long as it’s from a good source. I heard some things from her I hadn’t specifically heard from Margaret Martin. Let me know what you find out!!! Thanks!!!

I can also tell you that Sherri Betz PT does do exercise training on her own on line. I wonder what would be the more financially advantageous route to take. That good be good to tease out. If you find anything out , please let me know!!!!

Dr. Loren Fishman has an ongoing study of the effect of yoga on bone density (selected poses that are safe for osteoporosis). The first series of poses is on YouTube. Google Dr. Fishman, "12 Poses vs Osteoporosis." There are three series of poses, two adapted for those with osteoporosis and osteopenia and one with the Classic poses. Also, you can google Dr. Fishman for more information on the subject (via interviews).
In addition to the 12 Poses which I do most days, Carol Michaels is a Physical Therapist specializing in Osteoporosis. Her exercise programs involve strength training, and stretching, with impact as an option, based on the participant's ability. I think that's key. Someone who is frail may have to build up to the more strenuous versions of the exercises.
Margaret Martin and Sara Meeks are other Physical Therapists specializing in osteoporosis and their work can be Googled..

Just as a general comment to clear up confusion related related to weight bearing exercises versus impact exercises. It really is not an either or situation . I like to think of it Think of it as a CONTINUUM based on your level of functioning and where you’re at in terms of osteopenia/osteoporosis LEVEL
So the young can do weight bearing with high impact. That provides the best input for your bones, but as you age and start to have health issues, and in particular with bone density and quality, the level of impact with weight bearing exercises needs to be modified to be APPROPRIATE to your specific level of functioning. At a certain point there are some exercises, body positions, and postures that are contraindicated , in other words that should be AVOIDED!!! Hope that helps!!

Magic words:
Osteoporosis and knees.

Hard to add walking as a safety factor on sidewalks when one might have balance issues with knee arthritis or have a hard time walking long distances.

I just got a walking treadmill, 48 inches long with arms along the entire sides for balance.

I have it set on the lowest speed and will very slowly increase the time on it.
This way, I am getting weight bearing exercise in a safe environment and can use all year.

I was diagnosed with severe osteoporosis primarily in the lumbar spine last year. I started Prolia in December 2023 and am working with a nutritionist to ensure adequate dietary protein. I'm 5'4" and weigh 110 pounds. I walk at least 3 miles a day and currently am taking an exercise class which promises increase in strength and bone health by bringing muscles "to failure" once a week! (forearm plank, side planks, bicep curls, triceps exercise, crunches, etc.) I'm now thinking this sounds too good to be true and that I should in fact find a program which incorporates, balance, strength and high intensity intervals several times a week. I can ask my PCP but wondered if you all have any suggestions? There are numerous gym facilities nearby but I want to ensure I undertake the best program for my condition. Thank you!