Exercise that builds bones!

Stingray101

Hi,

I just turned 67, and I am trying to strengthen my bones through running and weight lifting. I have consistently walked a couple of miles every day for many years, but it hasn't been enough to ward of osteoporosis. Ive set a goal of running daily ( training for a 5k in May) and lifting weights at the gym at lesst 2x per week. I would love to share ideas and encouragement with others!

AnnPT77

Hello and welcome -

I don't know of any osteoporosis-specific threads or groups here. There is a 60-plus thread where there might be some others who've looked into the issues, though there hasn't been a lot of discussion about it there so far.

https://community.myfitnesspal.com/en/discussion/10718336/60-yrs-and-up

Like with any long-running thread here on MFP, if you open that up and see old posts, that's normal. It's still active: The new posts are at the end, on high-numbered pages. You can jump straight there with the number/arrow links at the top and bottom of each page of the thread.

I'm 69 myself, been on MFP since 59, first for weight loss then maintenance. I do have osteoporosis, but not much direct information about your exercise question. I mostly row and bike, don't lift nearly enough as would be good for me.

I think most of the trigger for osteoporosis for me was a drug I took for 5 years as part of my cancer treatment, which has bone weakening as a common side effect. I'm not complaining: My cancer has stayed in remission, and alive is a good start on my day.

Now, I try to get an overall nutritious diet, including plenty of protein and micronutrients. My osteoporosis specialist recommended supplementing calcium even though I do eat a lot of dairy, and supplementing vitamin D (which I'd do anyway, as a vegetarian living in the North). I'm currently medicated for the osteoporosis (alendronate sodium 1x per week orally), with a followup appointment in a few days to see how that's doing after a couple of years. (I'd done an earlier course of medication for about 4 years when it was only at the osteopenia stage, saw improvement, and was able to stop the drugs for several years, until we did see progression.)

Best wishes!

nossmf

You've already decided to add weightlifting to help encourage bone growth, wonderful! Do you have a plan beyond just "lift 2x per week"? Access to a personal trainer who can help setup a plan for you, or at minimum show you how to perform lifts safely the first time?

This thread contains instructions for setting up a weightlifting program.