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Weight lifting - bone scans improved in one year!
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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Congratulations! I’m also 62, newly diagnosed and you are an inspiration for all of us!
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2 Reactions5-6 times a week? Do you find that's enough time to recover after each session? Im lifting weights a y home with youtu.be videos. I only use free weights. I suppose that's not enough.
@junesiegel They suggest heavier weights are better (weight machines-leg press, military press, etc.). Of course, you should start low and work your way up. I’m planning to engage a trainer to do it safely.
Thank you and congrats. I'm in a very similar situation. When you say heavy weights how much are you lifting? Also which types of weight lifting are you doing?
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1 ReactionI love weight lifting! I just had surgery and I am waiting to get the approval from doctor to go back to that!
It helps your core, muscles, and especially your bones. Just don't rush into this. But , lots of fun.
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1 Reaction@vga dexa on the same machine as last year? These are amazing results, Congrats! If you can how heavy are the weights?
I am only doing free weights. Likely not heavy enough.
@junesiegel I use a program that focuses on different body parts--back and chest, biceps, triceps, abs, legs--and then a day with compound exercises. I also run and do a lot of walking.
@lightlifts I'm only using free weights too-- dumbbells and a kettlebell. My lightest weight is 5kg and heaviest is 10kg, for now.
@lourdita15 I follow Heather Robertson on youtube. I really enjoy her music (electronic dance). These are not exercises for osteoporosis, just weightlifting often with "complex" movements that use more than one body part. I use dumbbells and kettlebells-- 5 kg-10 kg. Mostly, I use the 8-10 kg weights when I can feel the pull on my body from the load. She also has a nice variety of routines that use both weights and body weight. I try to select weights where I can only do a max of 8-10 repetitions--usually 3 sets. I tried not to overthink the choice of routine, as everything I read was really about making sure you have enough "load." I'm also careful--if something doesn't feel right, I don't do it. I'm also aware of correct posture and positioning while weightlifting.
Thank you! I have a friend of mine who is a trainer and she is helping me with the weights and spotting me to make sure my posture is correct. Currently I'm at 10 pounds with 10 repetitions at 3 sets. She changes my workout
From arms to legs.