Bone Loss

[missmommy]

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?

[Jestgar]

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

[Ahorsesoul]

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.

[NicoleAJ]

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.

[ravenwoodglass]

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.

[missmommy]

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 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.

[tarnalberry]

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.)

[newgfcali]

[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!

[WheatChef]

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.