I am a 65 year-old woman with severe osteoporosis (particularly in the spine, -3.9) and knee issues (grade III-IV condromalacia of posterior third of medial femoral condyle diagnosed in a 2005 MRI, a Baker’s cyst in the same knee, and pes anserine bursitis just below both knees).
I weigh 90 pounds, and all my muscles are weak – exercise has never been a part of my life. My posture is terrible.
Although I have long-term care-taking responsibilities (for more than one person), for the first time in many years I see a window opening where I can begin to think about exercising. Due to time and financial constraints, doing this at home is best for me.
My goals are to increase my bone density (particularly in the spine), strengthen my knees, improve my posture and get stronger in general.
It looks like I could manage about 1 hour a day for exercise, either in one session or two shorter ones. At some point I should be able to devote more time.
Although I always have had an aversion to exercise (I would rather do anything else, even clean the bathroom!), I am very self-disciplined and motivated, more so now that I am getting older and see what my future could be if I do not do this.
What I am looking for is at least a few different resources so I will not be doing the same thing every day. Also, what are the best resources for someone just starting out, and what are possibilities for further down the road when I am stronger?
I do not have video or DVD capability so books and online resources would be the best. I remember someone mentioning a yoga routine for people with osteoporosis and scoliosis (which I also have), so if someone could send me that link, I would really appreciate it.
My knee doctor says no walking or stairs, and also no to the following exercises: calf stretch, quadriceps stretch, step ups, wall slide and leg lunge. I need to avoid exercise that puts any pressure on my knee.
I have been totally checked out medically, and other than the knee restrictions, have a green light to exercise.
Starting out is a little daunting, so thanks so much for any help you can give!
Edited April 21, 2013 at 5:57 am