Good or best osteoporosis exercise book

Posted by alexxa @alexxa, Nov 8, 2023

I can't find a post where I think windy shores recommended one in particular....I'm going to order one from Amazon.
Best suggestions please?
Thx!! I'm starting physical therapy too but it is for general getting in shape and strength...I told them my diagnosis but I get the impression that people in the op world like to recommend certain exercises to do and not to do. I did order the 2009 book by McCormick but due to rearranging my place I can't find it.

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

@windyshores

@vgkime I hope you are cautious about heavy weights. Some have fractured just lifting things! There are other ways to build bone: I do tai chi 🙂

Jump to this post

I walk on the YMCA cushioned track with 4-5 lb weight inside a backpack.

REPLY
@vgkime

Thank you for your concern. But Please look up the Liftmor study to get more of an understanding of what it entails. My PT has a doctorate in PT and specializes in osteoporosis and works at our hospital. She was very enthused about incorporating the Liftmor study into my protocol. I had an xray to ensure there were no fragility fractures but the Liftmor program did have participants who did have fragility fracture (just not within a year of participation). No fractures in the two years of the study and they were lifting HEAVY. Gained some BMD. You must take it slow and build up. And work with someone who can help you attain the correct posture and train you properly on the exercises. Also according to the Liftmor program you needed a trained physiotherapist to spot you when you did the exercises.

Jump to this post

I love seeing someone talk about the Liftmor study. It seems to me a key but neglected piece of the osteoporosis puzzle. It shows an increase in bone density with heavy resistance exercise and with a very low incidence of injury from the program. I follow a modified version of Liftmor. I do not do overhead presses for instance as I have shoulder problems. I substitute weighted carries. I'm also just afraid to lift as heavy as they do because I'm already at -4 in the spine. If I lived in Australia I'd go see the Liftmor people. BTW, there are 3 trials all using the same resistance training approach. Liftmor for women comparing the heavy resistance Liftmor program to a light intensity exercise regime, Liftmor-m for men comparing the Liftmor program to an Osteostrong type program, and MEDEX-OP which compares Liftmor to anti-resorptives and to Buff-Bones a low resistance program. And a fourth trial, Vibmor is due for publication soon. It will compare the Liftmor program to a vibration plate device (the Marodyne).
BTW, I have just started Evenity and I'm hoping to feel safe enough at some point to start increasing my weights so that hopefully I can use weights more in line with the Liftmor trials.
Best of luck to you with whatever approach you choose

REPLY

To all-if any of you follow Margaret Martin know that her 1x /month Saturday steaming videos will likely start back up in the new year. I contacted her the other day as I remember her saying she wasn’t going to do them over the summer, but as we are now clearly into fall , I was wondering what the deal was. She has been busy moving.

REPLY
@ans

To all-if any of you follow Margaret Martin know that her 1x /month Saturday steaming videos will likely start back up in the new year. I contacted her the other day as I remember her saying she wasn’t going to do them over the summer, but as we are now clearly into fall , I was wondering what the deal was. She has been busy moving.

Jump to this post

I just got her book. What's the video? Free? Hope it's not a Facebook group as I'm not on FB. Is it lecture or exercise instruction? Thx.

REPLY
@alexxa

I just got her book. What's the video? Free? Hope it's not a Facebook group as I'm not on FB. Is it lecture or exercise instruction? Thx.

Jump to this post

@alexxa - so I get it and I’m not on Facebook. Basically she picks a topic and discusses that more in depth. Last year these were a few I remember-
-weight bearing exercises-
-Strength training -
- psychological impacts of being a person with an osteo diagnosis/ that one was joint with her dtr who is a psychologist or something along those lines
- one was just questions and answers
If you are on her email list she will let you know when she’s doing them. And she makes it very easy to send the link to a friend to get it as well.
Her husband is her tech guy and sometimes it can be somewhat frustrating if all the tech isn’t working in top notch , but I found them to be informative. Helps to clarify some things!!!
They last about 45-1 hr usually on a Saturday afternoon at 2pm.
Hope that was helpful!!!

REPLY

As I recall, when Margaret Martin does one of her live sessions a recorded version is usually available after the fact?

REPLY
@ans

@alexxa - so I get it and I’m not on Facebook. Basically she picks a topic and discusses that more in depth. Last year these were a few I remember-
-weight bearing exercises-
-Strength training -
- psychological impacts of being a person with an osteo diagnosis/ that one was joint with her dtr who is a psychologist or something along those lines
- one was just questions and answers
If you are on her email list she will let you know when she’s doing them. And she makes it very easy to send the link to a friend to get it as well.
Her husband is her tech guy and sometimes it can be somewhat frustrating if all the tech isn’t working in top notch , but I found them to be informative. Helps to clarify some things!!!
They last about 45-1 hr usually on a Saturday afternoon at 2pm.
Hope that was helpful!!!

Jump to this post

re: MARGARET MARTIN (Canadian)
She has numerous videos on YouTube. She is an experienced physical therapist specializing in osteoporosis. She frequently has guests, such as Dr. Keith McCormick, share their expertise regarding osteoporosis. Her demonstrations of video exercises for osteoporosis are well done.
Website: melioguide.com

REPLY
@paddington

re: MARGARET MARTIN (Canadian)
She has numerous videos on YouTube. She is an experienced physical therapist specializing in osteoporosis. She frequently has guests, such as Dr. Keith McCormick, share their expertise regarding osteoporosis. Her demonstrations of video exercises for osteoporosis are well done.
Website: melioguide.com

Jump to this post

Thanks everyone for the information. I've been busy so haven't looked into the site yet but it's easy to remember.

REPLY

Hello,

I came across this site buildbetterbones.org by IOF and found the site provides some advices regarding how to exercise for op patients. you can select level of difficulty, and your own object such as strengthening muscle/bone, balancing, preventing falls. each exercise also indicates targeted area(s) with accompanying video. the site is worthwhile to looking into I think. best of all it is free and you can work whenever and at your own pace!

REPLY
Please sign in or register to post a reply.