0 Recommendations
I walk every day for 1-11/2 hours. Is that appropriate. How much is too much. Sometimes I am tired from it, sometimes not. Dumb question, I know, but how much exercise is appropriate. -4 in spine.
Already a member? Sign in
Welcome to Inspire!
What - Inspire is a place where you can connect with people who share your health concerns and find information and advice in groups sponsored by organizations you know and trust.
Why - As a member you can use Inspire to let friends and family know how you're doing, contact others who share your health concerns, receive personalized updates and information about participating in surveys and clinical trials, and more.
How - Joining Inspire is completely free and usually takes less than a minute. Join now!
How much exercise is too much?
- By osteochick
- Posted August 29, 2009 at 9:21 pm · 8 replies
- In Exercise
- Shared with the public
Explore topics in this discussion:
8 replies
- Oldest first
- Newest first
- By SaraMeeks
- Posted August 30, 2009 at 5:16 am
- Report post
Hello Osteochick:
Do you do anything else for exercise? For benefits to your bones, it would be important to walk in good alignment and also to walk backward, sideward and vary your gait to get different forces on the bones.
There are people who can do too much and they become obsessed with exercise to the point that they don't eat right, get enough rest and also vary their life by doing hobbies and other things.
Sara Meeks
- By SequoiaHealth
- Posted August 30, 2009 at 6:48 am
- Report post
Hi osteochick:
This is an excellent question. The answer is yes that is a lot of walking and yes maybe a little too much in my view. There is too much of a good thing. You can also start to overuse your body and create other problems. One of the key components to bone loss is total body inflammation. Total body inflammation comes from four basic areas:
1. Eating foods that raise inflammation or not eating foods that act as inflammation scavengers
2. Too much activity that raises inflammatory factors and starts to wear out cartilages
3. High stress levels as a result of not enough relaxation time or too busy a schedule
4. Lack of a restful sleep due to a number of factors
I recommend to my clients that a well balance bone program that reduces total body inflammation is much better for your health and would include:
1. A diet that favors foods that contain lots of antioxidants (fruits and vegetables) and quality protein
2. 3 hours of physical activity that includes 2 hours of weight training and one hour of weight bearing activity
3. Participation in a fun hobby, a quiet 15 or 20 minute walk, listening to music, mediation and breathing exercises
4. A restful sleep of at least 8 hours a day
Always remember your body loves balance and hates extremes.
Hope this helps.
Woody
- By osteochick
- Posted August 30, 2009 at 12:39 pm
- Report post
I try lifting 2 pound weights but I always end up in pain. I cannot do it for over 10-15 minutes.Back muscles really tight. I stand on one leg once in while. Four miles is my limit and that includes some hills.
If I don't walk, I don't sleep.
I do try to relax, dealing with hashimotos as well. Being told to eat protein twice a day for that. It is a tough balancing act and who is perfect?
Woody, number two, 3 hours of physical activity a week. I walk at least 20 miles a week. Have for nearly a year.
Good to think about walking sideways and backwards. I try to walk different routes, hills, flat, gym, etc.
Thank you!
- By SaraMeeks
- Posted August 30, 2009 at 1:20 pm
- Report post
Osteochick:
Ditto to the balance idea for the human body. It's been my experience, after working with people with osteoporosis (and other problems) for years that people either prefer to do nothing or they take off in an extreme in one direction. Moderation and balance are keys to health.
It doesn't sound as if you are doing any site-specific exercise such as strengthening for your back, abdominals and other areas. Walking is not the only exercise we need.
If you'd like to know any more about my program you can contact me at sara@sarameekspt.com. With my program I have gained 8.7% in my spine, 3.8% in my hips (from osteoporosis to osteopenia) and have gained 3/4" body height since age 50 (I'm now nearly 70 and holding.) Of course, I'm just one person and I also eat well, drink plenty of water, rest and sleep, and take Vitamin D3 and other supplements. My personal story is not your story -- just suggesting that balance and exercise other than just walking might be a better bet.
Hope this is helpful.
- By osteochick
- Posted August 30, 2009 at 1:46 pm
- Report post
I would like to know more about your program. I shoot for 8-9 hours of sleep, eat very healthy, drink lots of water, take a liquid calciium three times a day....My vit d level was 51, tested last week.
I neer heard of any one gaining height. That's great!
Do you take osteo drugs? I cannot take any of the current ones. Have considered Menostar. Bad reactions.
I sent you an email, looking forward to hearing what you have to say.
Thank you.
- By artisan
- Posted September 5, 2009 at 5:16 pm
- Report post
I have a question for Sara, if it is not too personal. I am impressed you gained both bone density and height with your exercises and diet and so on. I am wondering if medication was also involved?
PS love your book
- By SaraMeeks
- Posted September 5, 2009 at 7:12 pm
- Report post
No medication. Thanks for the comment on my book.
- By SaraMeeks
- Posted September 5, 2009 at 9:21 pm
- Report post
Hello to all of you:
I would be more comfortable not sharing my personal story any further than I have so far. This is a very public forum and I'm getting less comfortable with it.
If anyone would want to contact me privately through the Friends Network, I would be willing to be a bit more specific.
The problem is that my particular path and story may not be the right one for everyone and some would take it as so and try to duplicate me which is not appropriate.
I hope that you all understand.
Add to the discussion