Bone density

[warthog1]

I had a fall a few years ago when I veered left onto the dirt shoulder at speed in a bunch. Lost the front very quickly when trying to get back on the road and fell.
# 9 ribs, clavicle, pubic rami and chipped a vertebrae. Never any previous fractures in my life. 51 at the time.
I decided to get my bone density checked. Yes I am older but it was low. I have osteopenia.
I do no other exercise basically. That needs to change.
I note plenty of others on here have suffered fractures post falls also.

This article may be of interest to some.
It is worth a read I believe. I am no expert however and you may wish to do more research. It does make sense that cycling does not improve bone density imo.

https://www.trainingpeaks.com/blog/why- ... mprove-it/

[foo on patrol]

I've often wondered about skipping for this purpose?

Foo

[warthog1]

I've often wondered about skipping for this purpose?

Foo

Apparently good.

With my bone density and coordination possibly not.

Might end up a fractured mess when I get tangled up in the rope and fall over.

[foo on patrol]

I've often wondered about skipping for this purpose?

Foo

Apparently good.

With my bone density and coordination possibly not.

Might end up a fractured mess when I get tangled up in the rope and fall over.

Foo

[Retrobyte]

This article may be of interest to some.
It is worth a read I believe. I am no expert however and you may wish to do more research. It does make sense that cycling does not improve bone density imo.

https://www.trainingpeaks.com/blog/why- ... mprove-it/

Thanks for the article. The strength training articles linked in it are good simple summaries as well - the videos will help people who are new to weight training too (but the deadlift video showing the bar being dropped at the top of the movement is bizarre - have never seen anyone do a deadlift like that. The controlled lowering of the bar is a key element of a deadlift).

[Mozziediver]

I have a similar issue, osteoporosis now treated with twice yearly injections. Before going on the treatment, I went to an exercise physio - they mostly treat cancer treatment recovery and one common issue is loss of bone density.
I tried the exercise regime they set of for me (lots of low intensity impact + some weights), about 30 mins each day, for a couple of years. Probably slowed it down but not enough, so I still had to get the treatment. I keep up the exercises, though.

Also gave me some exercises for a dicky knee - surgeon wouldn't operate as there were signs of arthritis - and those have really worked, giving a steady improvement and much improved mobility.

[Mububban]

I'm seeing more and more articles/videos about the benefits of weight training for bone density especially as you age. Definitely worth adding into the weekly routine if you can.

[Calvin27]

(but the deadlift video showing the bar being dropped at the top of the movement is bizarre - have never seen anyone do a deadlift like that. The controlled lowering of the bar is a key element of a deadlift).

You are correct, but the descent phase is also when a lot of the form falls off a cliff and injuries occur, partcularly for folks who are doing this for general health (not powerlifting, bodybuilding etc. these guys will bulge discs on the initial lift lol)

[vbplease]

I've been getting into a few new podcasts lately and learning more about the importance of resistance training.. it appears the latest research indicates resistance training gets the best bang for buck regarding overall health, wellness and longevity.. not that I'm going to give up cardio anytime soon

This article may be of interest to some.
It is worth a read I believe. I am no expert however and you may wish to do more research. It does make sense that cycling does not improve bone density imo.

https://www.trainingpeaks.com/blog/why- ... mprove-it/

Thanks for the article. The strength training articles linked in it are good simple summaries as well - the videos will help people who are new to weight training too (but the deadlift video showing the bar being dropped at the top of the movement is bizarre - have never seen anyone do a deadlift like that. The controlled lowering of the bar is a key element of a deadlift).

I couldn't find the video on deadlifts.. but my 2c on deadlifts is, assuming you're doing squats and leg presses, which target the quads, then there is little point in doing deadlifts as well.. much better to do 'good mornings'. They really target the hamstrings and lower back, much better than deadlifts.

[foo on patrol]

I would do skipping, calf raises by standing on the edge of stairs before forcing weights onto my joints. I'm not allowed to do squats or lunges due to damage from a high speed fall. There are many ways to strengthen bones that don't require pushing stupid weights whilst bending joints and forcing that weight back to original starting position but that's my outlook on loading up leg joint.

Foo

[CmdrBiggles]

I was diagnosed with osteoporosis around 10-11 years ago after routine bone density scan showed hips and spine density loss. Initially calcium supplements, then the "gold standard" for treatment, Risedronate Once-a-Week. Last scan was around 2 years ago I think, with a 15.4% gain in density in hips, slight gain in density in spine.

Lengthy discussion has been enlightening. Swimming, and especially load-bearing, helps build bone, but there is really no quick fix once you're over 35, and much less so over 50 — regular weight bearing and toning exercise. I doubt very much cycling in any form is beneficial for any sort of recovery or build-up from osteoporosis, but this is sitting on the fence; cycling in my context with great success is discussed in a different context altogether...

For many years now I have carried heavy photographic gear (backpack) — around 16kg, in many conditions that people not in my field of endeavour as a photographer would quickly shy away from. That prolonged, repeated load bearing has likely had some effect on hips, not necessarily spine. Not helping things but sending the system in the opposite direction is that I have been on a mild steroid — Prednisolone — for 47 years (this March coming) as part of the "old generation" immunosuppression for a kidney transplant — first dropped in on 10th March, 1977 ... and still going! Prednisolone is a natural aggravator of bone density, yet in my case it cannot be reduced to help with osteoporosis — it is one of the "fin stabilisers" of the transplant to prevent rejection.

Osteoporosis is a very big and ongoing problem in Australia in older people. Sedentary lifestyles, sitting around watching TV, lack of calcium, poor exercise focus, and endocrine problems, etc., all add up and the simplest of falls often have the most catastrophic results going forward. I've had a few falls 40 or so years ago, like being hit by a tram in Melbourne — quite a moving experience. One in 2011 when an older lady pedestrian on a shared path walked in front of me (I had a loud GONNNNNG bell on the bike, still do, but as it transpired, she was very deaf), and we collided at 15-16km/h, me falling heavily on my back. Her diamond ring was shattered, along with her finger, shoulder dislocated, ankle broken and concussed from hitting the concrete. I believe at the time she was 83. I recovered uneventfully and visited the lady in hospital (despite growls from her family — witnesses on the path vouched that I did nothing wrong!) and a bit of sickness following. This was before I started having regular (2 yearly) BML scans. I wouldn't want a heavy fall like that nowadays!!

I think it is well worth specialist intervention, not watching YouTube videos, if one has osteoporosis/BML; load-bearing and resistance training will likely help (to a point!), as will targeted treatment to slow the progression of osteoporosis (medication). I'm happy with taking a single tablet on the same day at the same time once a week. I have many, many things stacked against me as a transplant recipient, but good ongoing outcomes with this treatment is one of the smaller, significant success stories of targeted professional intervention.