Exercise Regime

Posted by susanew @susanew, Jul 25 7:38am

I am at a loss as to what is considered safe exercises for osteoporosis, especially after having had a fracture. I have finished the 12 course treatment of Evenity and now taking Fosamax to retain gains. Even with improved dexa scores, osteoporosis is still prevalent. I know walking is safe but are there other exercises that can be done that are safe from falls and fractures? I wanted to try chair yoga but am afraid that certain bending, stretching exercises may not be good for the spine or hips.

What exercises do you do?

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gravity3 | @gravity3 | Jul 25 8:10am

Check out melioguide.com

Helen, Volunteer Mentor | @naturegirl5 | Jul 25 8:55am

@susanew I did one year of Evenity and then a Reclast infusion to lock in the bone density gains. I had a sacral fracture prior to starting this medication. Frankly, I don’t know how I fractured my sacrum and I thought I did not have symptoms when it occurred but in retrospect I realize that the pain down my legs that lasted for about a month was due to that fracture.

I do strength training. I don’t lift weights as heavy as I did in the past (I’ve been lifting since my 40’s and I’m now 73 years old). I work with a personal trainer who knows my history and is careful about what I do and gives me feedback on my form. I also strength train with resistance bands on my own. I like yoga and there is a class that is starting soon that I plan to take.

Does your prescribing doctor have a recommendation on what you should or should not do? Have you had physical therapy (PT)? PT is a good place to get started.

susanew | @susanew | Jul 25 9:05am

In reply to @gravity3 "Check out melioguide.com" + (show)

Thanks will do! ❤️

susanew | @susanew | Jul 25 9:10am

In reply to @naturegirl5 "@susanew I did one year of Evenity and then a Reclast infusion to lock in the..." + (show)

He suggested walking or swimming because you of my low bone density prior to my treatments. My bone density improved but still osteoporosis. Some areas showed very good improvement while another not so great but improved. Do not want to risk a fall or fracture.

gravity3 | @gravity3 | Jul 25 9:37am

In reply to @susanew "He suggested walking or swimming because you of my low bone density prior to my treatments...." + (show)

Swimming does not offer help in this. Not a resistance exercise.

sue417 | @sue417 | Jul 25 10:23am

Hi
I just started a class at our local seniors center it's a 45 minute aerobic class for people that have issues with you know back knees etc and it's fantastic I was scared to do it because I have three spinal fractures but I must say it's the best thing I've done so far. Plus my physiotherapist has me doing free weights and deadlifts with only 6 lb to start and those are really good too and some upper body weights

oopsiedaisy | @oopsiedaisy | Jul 25 11:11am

Walking and swimming are good for overall physical conditioning but do not offer enough resistance to build bone.

Balance and core strengthening exercises are also good for fracture prevention.

I agree with the recommendation for Margaret Martin's content. I bought her book which outlines safe exercises for varying levels of osteoporosis and thought it was a good resource for someone who is unsure about how to proceed. If you have never had a regular exercise routine then it will help guide you into developing one.
https://melioguide.com/products/exercise-for-better-bones-program/
She also has books for yoga and core strengthening.

I do pretty much everything I did before my fracture but it took some time to get back there. I lift weights, walk, run a bit, jump, cycle, and swim. I did a lot of back and core strengthening before I was able to get to that point.

samclembeau | @samclembeau | Jul 25 3:54pm

have you tried walking with a weighted vest?
i understand that just walking is good for your overall health but no help with osteoporosis, but with weights it adds the resistance needed for improving your bones and the muscles around them.
planning on trying it myself. as a try out you might just add rocks or bricks to a backpack (no more that 5 pounds to start) to see if you can do it. it actually felt good.

HomeAgainLA | @llynch17056 | Jul 26 6:55am

I’ve been doing yoga for 12 years, 2 days a week. It’s a Gentle Yoga class that focuses on balance and strengthening. It has been a miracle for flexibility, strength and balance. There’s a 93 yo lady in our class that is totally independent. I recently bought rebounder. I got one with a handle that I hold onto for safety. I have a Fitbit set for a minimum of 6,000 steps a day. Sometimes I get more. I am a 78 yo female with osteoporosis.