 Posted 11/02/2010 22:59:23
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| Hello I am 59 and recently diagnosed with osteoporosis. I've had 2 previous scans which showed osteopenia so now I've been advised to start alendronate. I've been taking calcium with magnesium + vit D but it's obviously not been enough to help greatly. I'm average weight, fairly fit and never had a break so it was rather a shock to get the diagnosis. I'm conscious that weight bearing is good but I'm not sure what and how much exercise is best. Someone mentioned about a specific exercise being very good to help. Could anyone let me know of any specific exercise regime (I wondered about pilates?) that is recommended please. Jenny
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Posted 22/02/2010 23:06:00
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| I am 49 and have just been diagnosed as osteopenic as a result of going through a surgical menopause at 45. My bone density was normal then, so it has been a shock to discover how quickly density can drop. I am taking Natecal (Calcium and Vit D) tabs and like you have been advised to do weight bearing exercise. I would think that Pilates qualifies, as it involves you lifting your body weight in a lot of the postures. But it's quite a passive form of exercise at times. I think it would be advisable to also do some weights work too. Jogging and walking is also meant to be good, because you are lugging your body weight around. I have also read recently that power plate exercises are good for bone density protection - many gyms have these machines now - they vibrate your body while you do standard exercises like squats and lunges. I think the key is regularity and frequency - you need to be exercising several days a week and keep it up over time. to motivate myself, i think of exercise as health protecting. i try the same line of thought with alcohol as I am partial to the odd glass of wine!
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Posted 23/02/2010 10:32:28
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| a few afterthoughts Pilates has an addiitional benefit which is it focuses on core strength, making it less likely you will fall. you'd have to do 2 or 3 classes a week to build this unless you already have good core stability. Core stability is about the girdle of muscles around and within the abdomen and lumber region that we are meant to utilise in all our activities but often don't. lower back pain can be caused or exacerbated by poor core stability. Yoga has similar benefits. Ashtanga yoga is also brilliant for building strength. there are a few entries in the forum about power plates (the vibrating machines), suggesting that they would be a good way to go. the idea is that 10 minute workout on one of these is as effective as a full workout - with the addiitonal benefit that the vibrating is good for the bones -machines like these were used by astronauts to slow bone thinning. you can buy cheap ones on shopping telly but i would stick to a power plate like you find in gyms as they have the best spec. running/jogging/walking is a good idea because the motion movement stresses the bones (sounds bad but actually good!) swimming is a waste of time for bones as it is non weight-bearing. there are a few entries in the forum about slow weight training - doing exercises alowly with weights that limit you to about 8 reps. if you haven;t done weights before I would suggest some sessions with a personal trainer to get you in the swing - this is because it is easy to do weights incorrectly
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Posted 23/02/2010 12:17:37
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manchesterbella (23/02/2010)
there are a few entries in the forum about slow weight training - doing exercises alowly with weights that limit you to about 8 reps. if you haven;t done weights before I would suggest some sessions with a personal trainer to get you in the swing - this is because it is easy to do weights incorrectly
Slow weight training, called SuperSlow, involves lifting weights at approximately 10 seconds raise and 10 seconds lower and to do this to complete failure within 3 to 5 reps. If you can carry on to 8 reps that means that either you are doing the technique incorrectly or the weight you are lifting is too light. Please read this: SuperSlow weight lifting for Osteoporosis
It's imperative to get a good weight trainer and good info on this technique, eg Frederick Hahn's book. You can get an exercise referral to a gym from your GP.
Anne
Osteoporosis - Strontium Ranelate, Dekristol vitamin D3 20,000 IU/week, weight lifting, walking and vibration platform exercise, alkaline loaded diet, vitamin K2 MK-7 100mcg/d, K2 MK-4 5mg/d. Diabetes - Repaglinide, low carb diet and exercise. Congenital heart defect - Omacor and CoQ10
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Posted 27/02/2010 08:20:44
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I don't think swimming is a waste of time at all, helps build other muscles, improves your breathing, and generally good for you. Powerwalking and resistance exercises are benificial, if you belong to a gym, ask for a programme. I also think chilling in front of TVC is wonderful! Jill 
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Posted 05/01/2011 08:43:14
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| I took calcium for 10 years with my breakfast, what I didin't know then was that if you take it with a cup of tea or tea/coffee within an hour you just wee away your calcuim. I have had osteoporosis for 15 years (I'm 57), I walk, go to the gym and do very specific weight bearing exercises and have just starated to use the power plate. I also try to drink 2 tablespoons of cider vinegar a day in water. Try reading Osteoporosis the Silent Epidemic by Maralyn Glenvelle it is quite an eye opener. I used to take the medication you mention but after extensive research came to the conclusion that it only compacts old bone so in a few years time I would end up with a pile of old brittle bones. Don't take anything now, so will see at the end of the year when I have another bone scan. Calcium didn't do anything for me.
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Posted 13/01/2011 11:46:22
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| Hi. I've been diagnosed with osteoporosis for about three years now and believe that it came about as a result of having an earlier hyperactive thyroid condition. I'm male and almost 45 and have wondered which section to post this note in, but exercise seems to be the most appropriate as I have always been very fit and continue to train and participate in competitive sport regardless of my condition. I was originally put on daily calcium and the once a week risedronate sodium tablet, which not only stopped any further deterioration, but actually considerably improved my bone density. I'm still at an osteoporosis level, but have replaced calcium with Vit D (but have to drink milk) and I attribute a lot of these gains in density to load bearing / impact exercise and good eating.
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