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missmommy

Bone Loss

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just found out that i have bone loss, and dr said i need to start strength training. i asked which exercises and she handed me some photo copied papers with very old people doing leg lunges LOL

do any of you have some ideas of how to start slowly but get a nice exercise routine going? i am 29, but sorta weak. i would love to get stronger, and the dr says there is a chance to stop the bone loss and even gain some back.

what have you all tried?


Worship the LORD your God, and his blessing will be on your food and water.

I will take away sickness from among you

Exodus 23:25

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Is there a beginning weight lifting class at your local Y?


"But then, in all honesty, if scientists don't play god, who will?"

- James Watson

My sources are unreliable, but their information is fascinating.

- Ashleigh Brilliant

Leap, and the net will appear.

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If you are weak and just starting out I suggest a Wii with one of the Wii Fit or Wii Sport games. It's nice to start out with, you can do it at home and work at your own level until you are up to a more active fitness plan.


1960s-had symptoms-could have been before but don't remember

1970s-told had colitis or nervous stomach-was given phenobarbital, felt great but still had symptoms

Me, dd and ds diagnosed with Lactose Intolerance

2000-osteopenia

2001-had stroke because of medications I was given

June 2003-saw Chiropractor who specialized in nutrition: Celiac Disease not Lactose Intolerance, went gluten free with once in awhile cheating, off soy and dairy for about 6 months

June 2003-found excellent doctor for fibromyalgia (who has found out she has Celiac Disease)

May 2006-went gluten free with NO cheating-excellent! Made all the difference in the world

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just found out that i have bone loss, and dr said i need to start strength training. i asked which exercises and she handed me some photo copied papers with very old people doing leg lunges LOL

do any of you have some ideas of how to start slowly but get a nice exercise routine going? i am 29, but sorta weak. i would love to get stronger, and the dr says there is a chance to stop the bone loss and even gain some back.

what have you all tried?

When I first found out about my bone loss three years ago (at 27), I signed up at my local Curves location. I hadn't been working out before that, so it was easy to fit into my schedule and not overly strenuous, so that guaranteed that I would keep up with it. The workout is quick--30 minutes or an hour depending upon how many times you go around the circuit, and the nice part is that every machine provides resistance, which is exactly what you need. They train you in exactly how to use all of the equipment, so there's no need to hire a personal trainer. Once I burned out on Curves after the first year, I joined a real gym and started doing other things. Now I'm 6 months pregnant, so I only walk and do yoga to keep up my bone strength. Make sure you're getting enough vitamin D. You might want them to check your levels. I was on the low side of normal (34) this summer, but after 8 weeks of pregnancy I became deficient. It's best to know where you stand.


Diagnosed July 2004

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You could also ask your doctor for a referral to a physical therapist. They can evaluate you and design an excercise program to get you started.


Courage does not always roar, sometimes courage is the quiet voice at the end of the day saying

"I will try again tommorrow" (Mary Anne Radmacher)

Diagnosed by Allergist with elimination diet and diagnosis confirmed by GI in 2002

Misdiagnoses for 15 years were IBS-D, ataxia, migraines, anxiety, depression, fibromyalgia, parathesias, arthritis, livedo reticularis, hairloss, premature menopause, osteoporosis, kidney damage, diverticulosis, prediabetes and ulcers, dermatitis herpeformis

All bold resoved or went into remission in time with proper diagnosis of Celiac November 2002

 Gene Test Aug 2007

HLA-DQB1 Molecular analysis, Allele 1 0303

HLA-DQB1 Molecular analysis, Allele 2 0303

Serologic equivalent: HLA-DQ 3,3 (Subtype 9,9)

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i think i might start the Y soon, i haven't heard of any curves around here. but i don want to start doing something before i go in public :P i dont want to be laughed out of wherever! im a little self-conscious, i have lost a lot of weight in the past few years and think i look like a junkie or sick.

i just bought some ankle and wrist weights, i was hoping walking with those would help.

i have been taking caltrate with D for about 2 months. tho the dr.s office called with y new lab results and told me to take additional D two more times a day. i will admit i haven't started to do that, it seems excessive.


Worship the LORD your God, and his blessing will be on your food and water.

I will take away sickness from among you

Exodus 23:25

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no one will laugh at you in a class - regardless of your ability level. working with someone is vital so you can learn proper form, be it at the Y, with a PT, or something else. I'm biased, since I teach, but a good yoga class can also provide a lot of strengthening work. (it's a common myth that yoga is about stretching only.)


Tiffany aka "Have I Mentioned Chocolate Lately?"

Inconclusive Blood Tests, Positive Dietary Results, No Endoscopy

G.F. - September 2003; C.F. - July 2004

Hiker, Yoga Teacher, Engineer, Painter, Be-er of Me

Bellevue, WA

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[snip]

i just bought some ankle and wrist weights, i was hoping walking with those would help.

i have been taking caltrate with D for about 2 months. tho the dr.s office called with y new lab results and told me to take additional D two more times a day. i will admit i haven't started to do that, it seems excessive.

My trainer told me that ankle and wrist weights are actually bad for your joints. It puts excessive force on them by adding weight at a distance, i.e. the distance from your ankle to your hip joint and the distance from your wrist to your shoulder. A better idea is to wear extra weight around your middle. That will still give you a good workout but not stress the joints.

Start very slowly and build gradually. Walking is the best, safest way to start and is good weight-bearing exercise, which is what you need to strengthen your bones. Although swimming can be good for your cardiovascular system, it does nothing for bones as the water is supporting your weight. Eventually, you should try to incorporate some weight lifting. The weights don't have to be heavy. It's better to use light weights and do more repetitions. That will give you tone but not bulk up your muscles (unless that's your goal).

Consulting with a personal trainer might be a good way to start, even if it's only for one session. S/he can evaluate your present condition and design a program for you to get back in shape without hurting yourself.

Good luck!

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Lunges may seem like a lame exercise move but they are severely effective. If you need something more "hip" try out some beginning yoga. Yoga classes are great for building up a very strong foundation of muscle support and flexibility.


Receiving a qualified diagnosis of Irritable Bowel Syndrome is as useful as a Psychiatrist giving you a diagnosis of "Doesn't Think Right".

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