Check in--cheerleaders wanted

What I'm working on now.

@mammalucht no I did not enroll in that program . I was able to get the Bone-IQ app free as part of the initial pilot program- so I don’t know the cost.

Count me in! After 17 months on Arimidex (IDC breast cancer), I've developed osteopenia. Had osteoarthritis long before cancer, knee replacement, spinal spondylitis and lots of pain after exercise. Just stopped the Arimidex. I'll take my chances with cancer rather than live in pain. I'm now using resistance bands and have a sit down peddler /elliptical. Following an app mostly to stretch and help balance. I'm 77, but very active. Let's keep it going!

As a runner and as someone who has gone to the gym for years, and as someone who has has physical therapy at times for various injuries, I'd like to suggest something. The lower body muscles can easily get weaker as you age. Plain old walking isn't enough.

Some ideas for easy exercises you can do at home with no equipment needed:

1. Balance on one foot. Stand next to a table or something in case you need to steady yourself. Balancing helps strengthen all those little muscles in your foot and ankle. It also helps... well, your sense of balance! I try to hold it for 60 seconds, each foot. I do it a couple of times a week.

2. Squats. I don't mean the exercise in the gym where you have a barbell on your shoulders. All you need to do is stand with your back on the wall, and slide down just a bit until you feel it in your thigh muscles. You can even use one of those inflatable exercise balls and put that between your back and the wall. The muscles right above your knee are not easy to target unless you either do this exercise or you walk up hills.

3. Walking up hills, besides the thighs, also strengthens your glutes and hips. A park with a trail that isn't completely level is great. Or, if there's a street near you that is a hill, walk up and down it a few times.

@daylemaples eat more? I do live to eat! 🤣🤣

@shocknot26

Me too.

Checking in with you. How are you doing on your exercises??

I love exercise but HATE doing the weights for osteoporosis...but I make myself do it because I want to stay active. Think of it like brushing your teeth, it's something you have to do to have a better quality of life. Read the book by Mark Hyman, Young Forever. WE have the power to keep aging at bay...but it takes hard work. If you aren't self motivated, find a partner who you can work out with.

@njx58
These are all good exercises for increasing bone density.

My go-to physio is on UTube and he also recommends these in addition to a few others. He is a Brit specializing in the over-50 crowd with a no-nonsense approach for many issues including this one for increasing bone density. https://youtu.be/e_Tr8AeULzI

He has also helped me with relieving knee and hip pain. Very pleased and surprised with those results. He explains things really well and charmingly convinces you that something is better than nothing. He does not overdo it so you always feel capable of trying---both physically and time-wise and often suggests what he calls 'exercise snacks,' quick repetitions throughout the day especially while you are doing something else.

After years of producing free videos, he has recently started promoting his book....not pushy and I just skip over any promotions, although I intend to purchase his book with my next Amazon order.

@gravity3
I just drank my morning coffee and am about to start my exercises. I've kept going now for maybe 6 days? Feeling proud of myself in a silly sort of way, especially since I don't ache all over after exercising any more. Thanks for asking--this is the only online group in which I participate, and it is a great community.