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Is brisk walking safe?

stirkrazymoe
0 Recommendations

I have a few thoracic compression fractures and I have shrunk 2" in the past year. Apparently all the things I thought I was doing to strengthen my back was crushing it! I am seeing a specialist in about 6 weeks, but in the mean time, is it okay to do brisk walking as an exercise? It seems that most forms of exercise are bad for me. I am in quite a bit of pain as the fractures have been in the past two months. I have always been active, but I had to quit my job due to pain. I will go nuts (I'm 61) if I have to sit around much!!

Explore topics in this discussion:

Exercise Autoimmune diseases Falls Back pain Forteo Fractures Meditation Fosamax Reclast Osteopenia Actonel Pain Osteoarthritis Osteoporosis Stress

41 replies

VictoriaLynn

What exercises where you doing to strengthen you back! Want to make sure I am not doing the same ones.
Please let us know what your specialists says.
I walk all the time ...
HUGS and let us all know how you are doing. It is scary!

stirkrazymoe

I did Hatha (sp?) yoga, Curves, and then a learn to run clinic!! I have always done brisk walking: just thought I would push it up a notch! I will let you know what the specialists say...in about 6 weeks or so.

SequoiaHealth

Hi stirkrazymoe:
It would be helpful to know more about your current osteoporosis program, personal health history including DEXA scores, back strengthening program you mention and reason for the brisk walking before making any suggestions.

Woody McMahon
NOVA Osteoporosis Support Group Leader

bonebuilder

At age 63 my total T score is -2.65 which is improved since I did 18 months of Forteo. I will begin once a month Actinol in a week or so. I also have mild to moderate osteoarthritis and a leaky aortic valve. I have been told to walk with a weighted back pack beginning at 5 pounds and gradually increasing to 20 pounds. I already do a few days of taichi a week and ballroom dance for 15 minutes most days. I try to push through pain to a reasonable level because I know I need to exercise. I haven't begun the weighted back pack - has anyone else heard of that or tried it? Any other suggestions? I love the opportunity to share issues. Thanks to all who care enough to write.

sdivas

Hi stircrazymoe, are you still at Curves? If so, please be careful. There are several Curves machines that are forward flexion and twists and are not good for bone loss.

stirkrazymoe

my DEXA scores: -2.8 spine, -0.9 in hip. They haven't changed since 2000 when first diagnosed. I don't go to Curves anymore as it was starting to become painful, then I read that twisting, bending and pulling were very damaging! I do brisk walking because it is something that I have done for years and it has always felt great! I am concerned that it may be putting too much pressure on my spine though. I am currently on Actonel once per week (for about 6 years) and recently, due to the pain have added the Calcitonin nasal spray once per day.

SequoiaHealth

Hi stirkrazymoe:
I have not seen walking to be a problem with osteoporosis unless you are not stretching afterwards. If you don’t stretch then you can get back, hip and leg pain but this is unrelated to the osteoporosis. It is related to joint compression from the tight muscles.

I would prefer to see you balance you program and add full body functional weight training, balance training and full body stretches. You can continue to walk but by itself, it is not as effective at building muscle and bone as weight training.

Sdivas is correct about Curves but eliminating weight training entirely is not good either. In the past, we have dedicated a whole support group session to the most effective weight training exercises for building stronger bones.

Also make sure to check your FRAX if you have done so already.
FRAX fracture index: http://www.shef.ac.uk/FRAX/index.htm


Hope this helps.

Woody McMahon
NOVA Osteoporosis Support Group Leader

stirkrazymoe

I do balancing exercises, and I am trying to incorporate more full body weight exercises. I know my FRAX (26). I do stretch after walking. I will continue to do the walking. Thank you so much for your info.

osteochick

I am 58. Spine = -4. Tried fosamax, caused problems with esophagus. Tried Forteo. Disaster. Have Hashimotos. Frustrated.

Has anyone tried an estrogen patch?

SequoiaHealth

Hi osteochick:
As you know Hashimoto's is an autoimmune disease. Along with other lifestyle changes, in your case two things will be very important; a well controlled thyroid and a balanced program to reduce total body inflammation. Inflammation always makes the autoimmune diseases worse and promotes calcium loss from your bones. Calming and balancing your immune system will be a top priority.

Woody McMahon
NOVA Osteoporosis Support Group

really

After having two falls when walking, my doctors have advised against walking for me.

ValerieEvelyn

Hi everyone - can anyone tell me if it is O.K. to use a rebounder (or as we call it in England, a min-trampoline)? I have osteopenia in the hips and osteoporosis in the spine, I do lots of brisk walking but have read somewhere that the rebounder is a good all-round exercise for people with osteo. Many thanks. Valerie.

sdivas

Really, are you able to sit in a chair and do toe taps; lifting one leg a few inches from the floor and tapping the toe? I think we need a new discussion for people that have been advised or are unable to walk. Sandi

osteochick

Woody,
How do you balance your immune system? I am not on thyroid meds. I had a bad reaction to them. Had hyper symptoms, but hypo TSH numbers. Around a 6 last time checked and will be checked again soon.

I eat healthy, take cal/mag/vitd/boron/flax oil.

I am concerned that Reclast, for example would worsen the autoimmune symptoms.

osteochick

Bonebuilder,
What was it before the forteo?
Are you the same person investigating strontium?

bonebuilder

Hi Osteochick:
My t score before Forteo was -2.90. So Forteo did help (T-2.65 after 18 mo.)where as on Fosamax my t score had only decreased. I had no side effects with the forteo. I'm not trying strontium but I am following the info about it and have wondered... I've also learned to stretch after walking through this discussion group. I am walking with the weight on my back - it is not painful but will it do any good?

Bonebuilder

SequoiaHealth

Hi osteochick:
Your immune system responds to stress as well as the toxic load in your body. The program we use focuses on reducing stress though visualization and meditation. We also try to reduce the chemical load by using a good detox program. These both help to balance the immune system.

Woody

Beegee

Sequoia Health,

I too have Hashimotos disease along with osteo. I'm interested by your comment that I should have a "balanced" program to reduce total body inflammation. How do I calm and balance my immune system as you suggest?? I have pains in my muscles, joints it seems almost on a daily basis. I do stretches, and try to walk a mile 3x a week. I still work in a family owned business which is stressful especially in today's economy.
Thanks for any help and input!

Sue

osteochick

Beegee,
How old are you. I am 58. I too have muscle pain, walk every day. I have found that walking in the pool is easier on the joints.

My antibodies are around 600. Have read selenium can help lower the antibodies and that iodine is not good for folks with antibodies. I dunno, so confusing.

Are you on thyroid meds. How bad are your bones?

karenatheklineback

You'll want to talk to your doctor, but I think you will hear good news. Your biggest risk is probably pulling groceries out of the trunk of a car or doing somersaults down the driveway. Both of those are probably bad. Do what you can to use perfect posture throughout all your activities. If you are slumped forward and attempt to perform your daily activities any weight forward will increase your risk of fracture. Perfect posture allows your muscles to contract fully (front and back) and then the spine has a lot more support. Good luck with your conversation with your m.d.

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