1. < Osteoporosis & Bone Health

Conflicting advice on exercise

Posted by sheilad1 @sheilad1, Dec 9, 2022

I was told exercise must be weight bearing and impact like walking dancing and marching in place. This says weight bearing but easy on the impact.
https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989
Is weight bearing but not impact ok? My knees would appreciate that.

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

diane0329 | @diane0329 | Jan 17 9:43pm
In reply to @teb "If you can find a PT well versed in osteoporosis, that would be great for a..." + (show)
@teb

If you can find a PT well versed in osteoporosis, that would be great for a re-education on how to move and exercise safely. They are hard to find! Online resources such as Sherri Betz and Margaret Martin are both excellent and have lots of you tube video demonstrations for you to follow. The main movement adjustments you might want to incorporate are avoidance of crunches or forward bending in a spinal curve as well as twisting to your end range. Forward bending should be done with a flat back, bending your knees and hingeing at the hips. So in your exercise class (or anywhere else), it's really best to avoid those crunches. Once you get used to using your back that way, you'll find that you incorporate it into all aspects of life; loading the dishwasher, taking things out of the oven, picking something up off the floor. Bending that way requires a squat so you're also using your quads and glutes which is helpful for building strength, stability and balance.

Jump to this post

So great to have this detailed information...thank you so much!

REPLY
joyboudreau | @joyboudreau | Jan 17 10:59pm
In reply to @sheilad1 "No. The machine where you sit back and press your feet up against the plate and..." + (show)
@sheilad1

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

Jump to this post

Biodensity machine

REPLY
sue2k2 | @sue2k2 | Jan 20 1:05pm

If you have access to stairs, climbing stairs is a good weight bearing exercise. Check out Margaret Martin or Dr Doug Lucas videos for great ideas of managing osteoporosis. I especially like Dr. Lucas videos. He offers great advice on managing osteoporosis.

Since I don’t have severe osteoporosis yet, I am planning on using diet and exercise to control it. I was only diagnosed in December, so I won’t know how successful I will be until my next DEX scan.

Good luck

REPLY
2 replies
joyboudreau | @joyboudreau | Jan 21 7:23am
In reply to @sue2k2 "If you have access to stairs, climbing stairs is a good weight bearing exercise. Check out..." + (show)
@sue2k2

If you have access to stairs, climbing stairs is a good weight bearing exercise. Check out Margaret Martin or Dr Doug Lucas videos for great ideas of managing osteoporosis. I especially like Dr. Lucas videos. He offers great advice on managing osteoporosis.

Since I don’t have severe osteoporosis yet, I am planning on using diet and exercise to control it. I was only diagnosed in December, so I won’t know how successful I will be until my next DEX scan.

Good luck

Jump to this post

Check into the Wellen program for expert directed exercise.

And if you do not mind yoga, there are several YouTubes of those doing Dr Fishman's 12 poses proven to benefit Osteo.

I enjoy one of these each day and feel the difference.

REPLY
sallyj2 | @sallyj2 | Jan 21 11:56am
In reply to @sue2k2 "If you have access to stairs, climbing stairs is a good weight bearing exercise. Check out..." + (show)
@sue2k2

If you have access to stairs, climbing stairs is a good weight bearing exercise. Check out Margaret Martin or Dr Doug Lucas videos for great ideas of managing osteoporosis. I especially like Dr. Lucas videos. He offers great advice on managing osteoporosis.

Since I don’t have severe osteoporosis yet, I am planning on using diet and exercise to control it. I was only diagnosed in December, so I won’t know how successful I will be until my next DEX scan.

Good luck

Jump to this post

I did the same as you. I exercised daily with help of pr, did yoga, walked 11-15 flights of stairs daily. I still fractured L2 while squatting trying to lift 60 pounds of dog.

REPLY
2 replies
sallyj2 | @sallyj2 | Jan 21 11:57am
In reply to @sallyj2 "I did the same as you. I exercised daily with help of pr, did yoga, walked..." + (show)
@sallyj2

I did the same as you. I exercised daily with help of pr, did yoga, walked 11-15 flights of stairs daily. I still fractured L2 while squatting trying to lift 60 pounds of dog.

Jump to this post

And, despite what some people say about swimming or water therapy, it has helped me build muscle and balance in ways that I had not on land.

REPLY
sallyj2 | @sallyj2 | Jan 21 12:08pm
In reply to @sallyj2 "I did the same as you. I exercised daily with help of pr, did yoga, walked..." + (show)
@sallyj2

I did the same as you. I exercised daily with help of pr, did yoga, walked 11-15 flights of stairs daily. I still fractured L2 while squatting trying to lift 60 pounds of dog.

Jump to this post

I also had improving dexa and still fractured. 😢

REPLY
1 reply
bethyh79 | @bethyh79 | Jan 23 11:15am
In reply to @timely "Magic words: Osteoporosis and knees. Hard to add walking as a safety factor on sidewalks when..." + (show)
@timely

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.

Jump to this post

Sounds like a great program. I also have balance issues with knee arthritis. Maybe I will look into getting a walking treadmill. I do lots of exercises via Youtube and DVD's that specialize in
safe exercises for people with osteoporosis. Margaret Martin is also very good. Happy walking!

REPLY
sue2k2 | @sue2k2 | Jan 24 9:09am
In reply to @sallyj2 "I also had improving dexa and still fractured. 😢" + (show)
@sallyj2

I also had improving dexa and still fractured. 😢

Jump to this post

6 months ago I fractured a vertebrae in my thoracic spine by improperly lift a 5 gallon paint can. That is when I discovered I had osteopenia in my thoracic spine and osteoporosis in my lumbar spine.

REPLY
View MoreView Less
Please sign in or register to post a reply.