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Weight lifting - bone scans improved in one year!

Posted by vga @vga, Apr 21 6:47pm

I'm a 62-year-old woman, average weight, healthy eater, and a runner. I was diagnosed with osteoporosis last year with my first bone scan. I tried one dose of oral Fosamax--it made me terribly sick--so I stopped immediately. I researched alternatives, adding Vitamin K2 and D to my supplements, and started weight lifting with heavy weights 5-6 times a week. I researched specific osteroporosis weight lifting programs, but couldn't find a coach nearby. So, I just started using youtube videos and lifting heavy weights. I just had a repeat bone scan that showed improvement in all my numbers--moving osteoporosis to osteopenia for some locations. My worst area is my L3--this improved by 30%! In one year! Very excited to share this. I hope that sharing my results might encourage others to try weight lifing.

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Profile picture for njx58
njx58 | @njx58 | May 5 6:54am
In reply to @bridget11 "@vga Thanks for sharing! I am also a runner - broke my wrist running fast downhill..." + (show)
Profile picture for bridget11 @bridget11

@vga Thanks for sharing! I am also a runner - broke my wrist running fast downhill training for the Boston marathon .... My t scores are -1.8 for the past 6 years. I am 64 and they were at -2.0 at 58. I started weight training then to improve my running not realizing it would help my bones too! I think that is why I reduced it and kept it at -1.8. But now my PCP and the endocrinologist I went to want me on meds because of the severity of my fracture. I don't think they understand how much force there is running downhill. Idk - it was a super hard fall that I think would've broke anyone's wrist. I am in the top 5 in my age group in the US for marathons so I cannot risk dealing with side effects why I am still competitive. I was going to ask my dr at my follow up if she will prescribe a PT to work with me on the LIFTMOR exercises. If not, I will find someone to help on my own. I just need help with technique and amount of weight. A lot less right now as my wrist and hand are still so sore and stiff.

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@bridget11 Honestly, with your T-score, I think you can avoid medication. It's not even osteoporosis level. The key is to do proper weight-bearing exercises, especially for the spine. Dr Lisa Moore on YouTube has a ton of videos. I've also seen exercises that use resistance bands.

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bridget11 | @bridget11 | May 5 7:52am
In reply to @njx58 "@bridget11 Honestly, with your T-score, I think you can avoid medication. It's not even osteoporosis level...." + (show)
Profile picture for njx58 @njx58

@bridget11 Honestly, with your T-score, I think you can avoid medication. It's not even osteoporosis level. The key is to do proper weight-bearing exercises, especially for the spine. Dr Lisa Moore on YouTube has a ton of videos. I've also seen exercises that use resistance bands.

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@njx58 yeah I know but once you have a fracture they freak out. She said the measure of when I could get off them was if I didn’t have a fracture for 5 years! I will try Dr Moore if I don’t get a prescription for PT. I have been doing a lot of her stuff already and plyos 4 times a week. Well not the last 2 months but prior to that.

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meri8181 | @meri8181 | May 5 11:06am
In reply to @kfhoz "I do drop jumps as described in the below video. But starting off more gently with..." + (show)
Profile picture for kfhoz @kfhoz

I do drop jumps as described in the below video. But starting off more gently with heel drops etc is the safer way. Building bone in the femoral neck is the hardest, and impact exercise seems to be the only way to do it. I also use WBV on my non-gym days. Lots of other discussions about WBV on this site. My model was recommended by a doctor's office and

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@kfhoz
Thank you for the video.
I’m going to try jumping one step, one hop today!
I was hopping in one leg 50 reps then the other leg but got too tired!
I think this exercise will be a better fit.

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Nanci | @kildaren96 | May 5 8:56pm
In reply to @kfhoz "I do drop jumps as described in the below video. But starting off more gently with..." + (show)
Profile picture for kfhoz @kfhoz

I do drop jumps as described in the below video. But starting off more gently with heel drops etc is the safer way. Building bone in the femoral neck is the hardest, and impact exercise seems to be the only way to do it. I also use WBV on my non-gym days. Lots of other discussions about WBV on this site. My model was recommended by a doctor's office and

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@kfhoz I love these guys and subscribe to their channel. However, I have a “seriously degenerating spine” as on radiologist so unkindly said recently. Jumping is a no-no for me. I walk a mile with my dog each day, using an all terrain rollator and I do chair yoga. Alas, I will have to try something else. I don’t have osteoporosis, just osteopenia. But how many 75 year old women do you know who don’t have osteopenia? At least my left hip will never get osteoporosis. It’s been replaced with a bionic hip, smile.

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doreenc | @doreenc | May 10 9:17pm
In reply to @raeking "So you just chose what weight lifting you liked on youtube, that pertain to osteoporosis, of..." + (show)
Profile picture for raeking @raeking

So you just chose what weight lifting you liked on youtube, that pertain to osteoporosis, of course. Did you make your own workout? I am just starting out and am not sure what to do. Rae

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@raeking Like you, I had no idea how to start or what to do since I'm not an experienced exerciser. So I started with the free videos from Brick House Bones but I knew I needed a more structured, detailed, progressive program. So I bought the Level 1 program and it has been a godsend for me. I'm almost done with the 8-week program and ready to move to the 12-week Level 2. I'm slowly increasing the weights but I'm still lifting very light weights. I'm going slow because I fractured my L3 a few years ago. My goal is to eventually lift heavy. But for now I'm doing what I can. But I feel 100% safe using Dr Lisa's (Brick House Bones) videos since she's an expert on exercise and osteoporosis. And I'm really enjoying it which is a miracle since I never really liked to exercise.

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singingbones | @singingbones | May 10 10:11pm
In reply to @chofeldt "Thank you for sharing. I'm trying to do the same. It is encouraging!" + (show)
Profile picture for chofeldt @chofeldt

Thank you for sharing. I'm trying to do the same. It is encouraging!

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@chofeldt - me, too!!!

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kayemlooney | @kayemlooney | 4 days ago
In reply to @debraran "@pbradley1954 I think it's just easier but it scares me when on a FB group, I'll..." + (show)
Profile picture for debraran @debraran

@pbradley1954
I think it's just easier but it scares me when on a FB group, I'll see women saying in osteopenia they want to put them on meds. I'm like "get another opinion".
I know working in medical office, I've asked why doctor's besides laziness push BP meds or other things without giving the patient time to see if diet or exercise changes will help. (it can many times) They said a patient history of non-compliance, weight never changes, etc make them feel it's healthier to have the patient take a med with silent diseases. What if the person keeps eating fried foods and BP increases more, type of thing.
I feel if you know yourself, try anything before getting on a med cycle. It's hard for doctor's to take you off many meds and bone meds can be dangerous if stopped quickly. My doctor said it's a cycle she didn't want me to start unless we exhausted everything and I was far from that.

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@debraran I envy you your doctor!!

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kayemlooney | @kayemlooney | 4 days ago
In reply to @bridget11 "@vga Thanks for sharing! I am also a runner - broke my wrist running fast downhill..." + (show)
Profile picture for bridget11 @bridget11

@vga Thanks for sharing! I am also a runner - broke my wrist running fast downhill training for the Boston marathon .... My t scores are -1.8 for the past 6 years. I am 64 and they were at -2.0 at 58. I started weight training then to improve my running not realizing it would help my bones too! I think that is why I reduced it and kept it at -1.8. But now my PCP and the endocrinologist I went to want me on meds because of the severity of my fracture. I don't think they understand how much force there is running downhill. Idk - it was a super hard fall that I think would've broke anyone's wrist. I am in the top 5 in my age group in the US for marathons so I cannot risk dealing with side effects why I am still competitive. I was going to ask my dr at my follow up if she will prescribe a PT to work with me on the LIFTMOR exercises. If not, I will find someone to help on my own. I just need help with technique and amount of weight. A lot less right now as my wrist and hand are still so sore and stiff.

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@bridget11 I really agree with you that the kind of break you had is not a 'fragility fracture'! I broke both of my wrists falling hard on black ice last year, and then, 4.5 months later I started the Onero/ LIFTMOR program, and they are both really benefiting, (along with all the other muscles and bones in my body). The potential side effects of bone medications can be harsh, and they don't always prevent fractures...

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bridget11 | @bridget11 | 4 days ago

Yes it doesn't make sense to me. The endo dr said she would prescribe PT to work on the LIFTMOR exercises but she is really pushing the meds and I don't know if she even read the study. I am not going back to her! I just need to find a PT in my network to work with. I actually did some squats with the hex trap bar at 50lbs last week so it looks like I can start doing some heavier stuff. My surgeon cleared me for all activities. But my wrist and hand are still really stiff. He said in 3-6 months I will forget I broke it but I don't think that will happen!
Good luck to you as you recover and get stronger!

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debraran | @debraran | 3 days ago
In reply to @kayemlooney "@debraran I envy you your doctor!!" + (show)
Profile picture for kayemlooney @kayemlooney

@debraran I envy you your doctor!!

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@kayemlooney and she’s retiring this year and a part of me goes with her

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