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Weight-bearing exercise

astarr99
0 Recommendations

I am only 32 and was diagnosed with Osteopenia just before I turned 30. I've been doing weight-bearing exercise (though probably not as much as I should have), for the last two years - as well as taking vitamins, supplements and trying to eat right. Unfortunately, my latest DEXA shows that my low back has gotten worse. My T-score went from -1.0 to -1.2. I would like to be more diligent in doing weight-bearing exercise, but need some advice. I have read Better Bones, Better Body which recommends doing a strength program 2-3 times per week, which includes a variety of all muscle groups. Personal trainers I have spoken to say it is better to focus on 1 or 2 specific groups per session. To rebuild bone, am I better off working a little bit of everything 3 times per week or focusing on 1 or 2 groups at a time?

Explore topics in this discussion:

Exercise Celiac disease Irritable bowel syndrome Eating disorders Osteopenia Pain Infertility Osteoporosis Stress

20 replies

SaraMeeks

Hello Astarr99:
Although I'm not familiar with your history, one of the things you should know is that we human beings accrue up to 98% of our peak bone mass by the age of 19. Peak growth occurs in utero and adolesence, although much occurs during childhood. If you have any history of eating disorder or other possibly contributory conditions, you may not have reached that bone mass. You say you were diagnosed before age 30 so that would indicate you did not.
That being said, you could have great bone quality and still be able to live a totally normal life. However, precautions may be necessary.
Have you been tested for a secondary condition that might be causing your low bone mass? That might be a good idea because sometimes it's treatable.
You speak of weight-bearing exercise and then talk about lifting weights--lifting weights, use of machines etc is NOT weight-bearing exercise. Weight-bearing exercise is walking, jogging, dancing etc.--being on your feet and bearing body weight through your skeleton.
I'm not sure about the weightlifting sessions. Focusing on 1 or 2 groups I believe comes from body building history--working muscles hard and then allowing for rest to let the muscles grow. Most routines do not focus on the key muscles you need for core and other support muscle strengthening and you may need some specific advice on this.
I would suggest you consult with a physical therapist to get started--one who has trained in the management of low bone mass, a specialty area. If you contact me privately via sara@sarameekspt.com I can send you a list of trained people in your area.
Get started now! It's never too late to improve bone health.

petplant

One of the OB/GYNs I went to, told me to do weight lifting to build bone for osteoporosis. She said this was better than just walking (which she said was good for cardio). Walking while carrying light weights (not ankle weights) was also good, according to her.

theorchardhouse

Hi AStarr99,

I found the following information on Web M.D. I thought might be helpful. I thought I would try "Googling" to see if I could find a website that listed a set of exercises using hand weights (that I could do at home) specifically designed for women with Osteoporosis, but I ran out of time. If I find one, I will post it at a later date!
*********************
From Web M.D.

8. Strength Training

Lifting weights, using the weight machines at your health club, or doing calisthenics, are forms of strength or resistance training. You're working against some form of resistance -- whether it's a set of "free" weights, your own body weight, or weight machines -- to stress a sequence of muscles and bones. Strength training at least twice a week, says the surgeon general, is needed to stimulate bone growth.

Every gym has a trainer who can design a workout for your legs, back, shoulders, and arms -- one that's right for your fitness level and can rally your bone health.
****************************
Good Luck!
Sharon

astarr99

Thank you! I do both weight-bearing exercise and weight-lifting. I was diagnosed with Premature Ovarian Failure when I was 15, so they put me on hormones to try to prevent osteoporosis. Perhaps it would've been worse if they hadn't, but since my Osteopenia diagnosis I have decided to go a more natural route. I've never had any eating disorders, but have been slim most of my life. About 5 years ago I started having a lot of digestion problems and lost a lot of weight. I was diagnosed with Irritable Bowel Syndrome, then later learned of food intolerances and have since maintained a healthy weight. I'm sure everything is connected somehow. I will ask my dr. about secondary conditions.

windblown

Hi astarr99: Here's a list of secondary disorders that cause osteoporosis/osteopenia from the NOF. You can also look at the medications that can cause it. IBS and estrogen loss *can* cause bone loss.

http://www.nof.org/prevention/risk.htm

karenatheklineback

Hello ASTARR99
Sarah Meeks Rocks! She has some great advice for you. Doctors doctor, personal trainers train and physical therapists rehabilitate. I think in your case you need the advice of a physical therapist. It sounds like you are already doing weight-bearing exercise. Keep it up. Do more. And then when you get tired do more. Resistance training is great but not all resistance training is effective. Swimmers swim against resistance and cyclists cycle uphill but both groups are well-known for having pre-mature low bone density. Keep up the walking. Maybe running is in your future? Ask Sarah what her thoughts are on running. I'd be interested in her answer as well. I would think that in general running increases the risk of a fall or possible stress fracture but at your age I would think that your balance would still be pretty much in tact and if you low bone density is isolated to your spine.....
Good luck!
Karena

astarr99

Thanks for the link Windblown. :) I've been checked for most of those things. I'm currently a human pin-cushion - getting my blood tested frequently to check my hormone levels during different times of the month. I take a variety of vitamins and supplements because my body does not seem to absorb them from food.

As for my workouts: I'm not a runner, but I do the elliptical machine because it's not so hard on my knees. I enjoy pilates and yoga and I do a variety of weight lifting. I'm trying to push myself harder since my newest DEXA results. I'm not much of a bicyclist anymore - I fell off my bike and broke my arm about 2 1/2 years ago which is why they tested my bones in the first place. They have only tested 3 places though - my wrist, hips and low spine.

SaraMeeks

Hello Astarr, karenthelineback and others:

Regarding walking vs running etc. They are definitely weight-bearing exercise; as the speed increases, as in jogging and running, the ground reaction force also increases sometimes up to 7X body weight. My recommendations are not to begin jogging or running until you can walk at about a 15 minute pace for 45 mins to an hour 4X weekly. At that point, now that I am better informed on this and other things, I might even suggest pole walking instead of jogging or running. Walking poles increase the cardia output, create weight-bearing forces through the arms, promote a more upright posture and are fun! The down-side of poles, for osteoporosis, is that they do un-weight the legs somewhat. However, they also relieve knee, ankle and hip problems so there's a trade-off. Perhaps, pole walking 2X weekly and without poles the other 2 times or more. Begin jogging/running gradually and be sure to seek professional advice if you have lower extremity pain that does not go away with rest and home treatment--it could mean an impending stress fracture and, if you get one of those, your whole fitness program will come to a halt.
I would recommend pole walking over elliptical, treadmill, or just about any other gym machine.
In your walking program, be sure to include walking backwards, sidewards and on uneven surfaces. Keep shoes in good repair and have fun.

SaraMeeks

To the orchardhouse:

One of the problems with guidelines from Surgeon General, Web MD and other sources is that the information is fairly "generic."
Yes, we do need resistance training, weight-bearing etc; however, it is important, when going into a gym, to find someone who is knowledgeable about which exercises are safe for osteoporosis. There is still a big information gap here. The prevailing thought, in my words, is: "Exercise is good for the bones; therefore, anything you do is ok." This is a very bad message and you need to become educated as to what is ok and what is not and also what will do the most good. No sense wasting time on any old exercise--do what matters.

Boulder

Hello Sara:

I read your answers to Astarr and others. I have the following question. Will a vest with weights help while walking? If so, I am 5.7 and I weigh 140lb. How heavy should that vest be? I have osteopenia in the thoracic spine. But not in the lumbar spine.

Thank you for your answer.


Meevenna

SaraMeeks

The research on weighted vests has shown small increases in bone density in the hips. I wear one primarily because it increases my cardiac workout.
If you decide to get one, get one where you canput the weights low around the center of gravity and not up high on your chest or upper back. Check out the WalkVest.....that's the one used in the research.
Don't add weight until you can walk unsupported for at least 30-45 mins 4X weekly and cover around 3 miles in that time. Have someone look at you to make sure you can control thepositionof your trunk with the extra weight.
Begin with light weight--you'd be surprised at the difference it will make. I began with 2 lbs and then worked up to 8. However, my story may not be yours. Just don't overdo it at first and think you can tolerate more than you can.
Hope this helps.
I like to use the walking poles at the same time--quite a workout!

theorchardhouse

To SaraMeeks:

I am kind of dismayed by your comments to me. In no way did I imply that "Exercise is good for the bones; therefore, anything you do is ok." You need to reread my response. Part of what I said was that every gym has a trainer that can custom design a program... that includes designing a program for someone that has Osteoporosis. Of course, not all trainers are "equal." Some are better trained that others, and one needs to be prudent of that and exercise common sense.

The reason I wrote what I did is because of what you wrote: "You speak of weight-bearing exercise and then talk about lifting weights--lifting weights, use of machines etc is NOT weight-bearing exercise. Weight-bearing exercise is walking, jogging, dancing etc.--being on your feet and bearing body weight through your skeleton." That is NOT true, as walking, jogging, etc. is only part of the picture. While I am certainly not an expert, I do have a degree in Physical Education, and I felt that astar99 deserved the full picture.

You provide a lot of valuable information, and I appreciate your time and dedication. I just happened to disagree with part of your answer, and I believe that the research supports my statement.

Thank You,
Sharon

SaraMeeks

To theorchardhouse:
I apologize for any misunderstanding as I was not referring to what you might have said and was not sure where your quote left off and you began.What I encounter as I travel around the country, working out in gyms, hearing stories etc. is that there is a great tendency to think "one size fits all." And very few individualized programs for osteoporosis do I encounter or hear about along the way. There are, of course, as in any field, people who are better-trained and do a better job than others.
Regarding weight-bearing vs weight-training etc--from what I understand there is a difference between the two. Weight-bearing exercise is bearing body weight through the bones--walking, jogging, running, dancing are examples. Machines such as ellipticals, treadmills, etc would be more or less weight bearing depending upon whether one uses the arms for support and none of them are equal to getting out and going for a walk/jog/run etc. Certainly, playing volleyball, basketball and other sports would qualify as weight bearing. You can actually weight-bear on your hands, head, arms etc also. All of that is different than lifting a weight or sitting on a machine and doing weight training. Free weights would involve weight bearing if you are standing. I have never heard of any other definition regarding weight-bearing exercise.
Again, I apologize for any misunderstanding of my intent and, if you would ever like to communicate privately, you could contact me through the "Friends" network.
In Good Bone Health,
Sara Meeks

Tom-WI

Astarr,

I see you were diagnosed with IBS, but were you tested for Celiac Disease? CD would exhibit similar symptoms to your GI symptoms. Also, CD can cause infertility, weight loss, and numerous problems related to malabsorption, including osteoporosis/osteopenia. If you see a GI doctor, he/she can order a Celiac blood panel to test for this. Then if that is positive, you would likely have an endoscopy to verify it. BTW, IBS is a very common MISdiagnosis for folks with CD.

I have CD, and it is the leading cause of osteo in males. If you do have CD, it is treated without need of medications, with a strict gluten-free diet. Of course the diet must be adhered to for life, but it's not as big a deal as you would think, once it is mastered.

Good luck to you,

Tom

astarr99

I have decided to try running. I set out on my first run several days ago and was surprised that I did okay. I actually ran more than I walked - although I'm not sure how far. I ran/walked to the gym about 10-15 minutes, did some weight lifting, then ran/walked home about 10-15 minutes. Aside from being a little sore and tired, I think I'm capable of doing it. I have a friend who's volunteered to run with me, so that should help keep me motivated.

I have been tested for Celiac's. I don't have it, but a different blood test showed I have a high intolerance to gluten and quite a few other things. I also had a test showing that I had a parasite. My dr. had me go on an antibiotic for about 10 days to kill the parasite and avoid those highly intolerant foods for several months. He's had me start reintroducing those foods. I definitely still have issues with dairy (casein), but that didn't surprise me. The other things - mainly gluten, eggs, & peanuts - I'm not so sure about. I never had an immediate reaction to them before and I can't tell if they are impacting me now either. I feel like I'm some kind of experiment...

TheAgingSpine

For petplant; I am sorry I have to disagree with your OB/GYN - walking while carrying weights is NOT good. It changes your center of gravity and negatively affects your back. A much safer way to walk and increase weight bearing is to wear a weighted vest where the weight is evenly distributed across your body. Yes, she is correct walking with ankle weights is not good! The momentum created during the swing phase is damaging to the knees.

theorchardhouse

To Sara Meeks:

Thank you for your apology and your offer for me to contact you privately. I know that we are all striving for the same thing... good bone health! I appreciate your wisdom and research on the topic.

To sdivas:

Thank you for your offer, but I do not actually have osteoporosis and do not yet have to take any "special precautions." I do have a family history of osteoporosis however, and as a result, I am always researching ways to keep my bones healthy!

Sincerely,

Sharon

LindaSS

Hi Sara,
I've been following the conversation you had with Astarr99 about weight bearing and would send her a list of trained people in her area. Would you be willing to give me the same info? I live in S Oregon - Medford or Ashland are the two biggest cities there.

I've been working out 3 to 5 times a week. I've worked up to pressing 140 lbs together with my knees (using hips) and 60 lbs of pushing weight with my feet straight up from knees bent while laying on my back (both are machines). I have DEXA score of -2.9 in my hips - I've been feeling strong since I started working out about a month ago. I've been concentrating on eating an alkaline diet that has plenty of calcium and making sure I'm getting D, Magnesium, K and fish oil to help support the D (all of it for absorption) and drinking plenty of water. I'm trying really hard to beat my osteoporisis as I ski and ride a motorcycle and am very active. I appreciate the help. Thank you, LindaSS

SaraMeeks

Hello to all of you on this thread. Lots of good info and input here. Conversations such as these can only lead to greater understanding for us all.
LindaSS: To the best of my knowledge, you are not strengthening the most important hip muscles with the exercises you are doing.......those muscles being the gluteus maximus and medius. Although you feel stronger, you are not getting those muscles. There are no machines in the gym that do target those muscles except perhaps the multi-hip machine and you have to be careful with that one to make sure you are in good alignment. Free weights are best and you might take a look a free-standing squats for hip and low back strengthening.
More on weight-bearing: A new study shows that one needs to get odd-impact forces on the hips for an increase in bone strength. Sports such as soccer, handball, etc would do that. What I do is dance--I am developing my own Bone Dance and trying to get as many varying forces through the hips as possibe. Walking does not do it all--and, if you walk, be sure to go backwards and sidewards.
Weighted vest is the best way to go to add weight to the body for workout. Make sure you can tolerate the workout without weight before adding weight.
For lists of therapsts in your area, you'd have to contactme privately via my website www.saramekspt.com. Please wait till after October 28 to do so as I a now traveling again and cannot respond to those requests from the road.

LindaSS

Thanks Sara for the important info on weight; you're so nice to be responding to all these people. Handball and dancing - that sounds fun! I'll get on it as well as start getting info on free weight squats. The gym I belong to has a lot of very helpful people working out with free weights. Also, does yoga help at all? Thanks

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