Bone Density Scores and how to increase it

[Libby]

My bone density score today was 93. It was 96 last year. My doc today said I need to increase my exercise time to an hour a day. That's hard to fit in to my schedule sometimes. My PCP always seems to think my scores are great but since they declined this other doc says I need to increase my score. She said I could put 20 lb weights on my legs and do leg raises. She also said walking and using an elliptical are good for increasing my score. I had surgery for a torn meniscus about 3 years ago so I can't really do many high impact exercises anymore. What exercises do you do to increase your bone density? Right now I do pilates, yoga, weight lifting, classical stretch, walking, low and impact aerobics. But somedays I don't get to exercise and some days it's just 30 minutes. Thanks for any tips you can give me.

[killoffsonny]

I do yoga and pilates and I walk and bounce on my rebounder. I have no idea if my bones have increased in density. I told the doc no more bone density tests. I take vitamin D ( a lot) and we can't talk about that here. But going to the doc just stressed me out more. They can't offer anything except nasty drugs that cause more problems than they help.

Editing this to add that there was a poster on here quite a while back who had good luck increasing her bones density with yoga. There's a book out on yoga for osteoporosis and I believe I bought it but I didn't notice anything special about it. Just yoga.

[SpiritYogi]

Originally Posted by killoffsonny

But going to the doc just stressed me out more. They can't offer anything except nasty drugs that cause more problems than they help.

I totally agree. I strongly suggest the book The Myth of Osteoporosis. It is quite an eye opener and the information in it makes total sense.

https://smile.amazon.com/Myth-Osteop...f+osteoporosis

[Pat58]

Here is a prior discussion with some helpful links:

http://forum.videofitness.com/showthread.php?t=196256

Another informative discussion:

http://forum.videofitness.com/showthread.php?t=170809

In this post I shared my naturopath's recommendations:

http://forum.videofitness.com/showth...hlight=robbers

Since posting that link, my naturopath also told me I should walk wearing a backpack with a dumbbell in it. Start with two pounds and work up to whatever I can. Unfortunately I have not done that yet between being in PT for my bad back, and winter weather.

Good luck to you (and me and all the VF'ers dealing with bone loss).

[LoveVA]

I've started using an 11-lb weight vest. I've done one workout in it. But most of the time, I just walk around wearing it. For example, I wore it under my coat and did my last grocery shopping with it on for about an hour.

[ChrisS]

I'm another person who doesn't do bone density tests any longer. I am not going to take the drugs so no sense in getting stressed out. I run and try to do impact exercises in the hope they help make my bones stronger.

[beyond.omega]

My former Callanetics instructor said that when she first had it checked, her bone density was fine except in her upper back neck. It was a motivation to add in the exercises with 2 lb weights. And that was all it took to fix it. I think CS has a routine about it.

I'm not sure fear of low bone density is a good reason to not get it checked. While questionable medication is all that an MD can do, it's not what you have to do, and there are exercise options. Knowledge is power. Knowing your level empowers you to do something about it before you have your first fracture.

[Vintage VFer]

Originally Posted by Libby

My bone density score today was 93. It was 96 last year. My doc today said I need to increase my exercise time to an hour a day. That's hard to fit in to my schedule sometimes. My PCP always seems to think my scores are great but since they declined this other doc says I need to increase my score. She said I could put 20 lb weights on my legs and do leg raises. She also said walking and using an elliptical are good for increasing my score. ...

Those are some crazy doctors! Suddenly increasing your exercise time or just randomly adding 20lb leg weights is a recipe for injury.

They don't sound very educated on bone loss so it is up to you do do all the research that you can. There are some great discussions here on VF. Do searches for "Osteopenia."

I like this short article by Dr. Susan Love:

https://www.drsusanloveresearch.org/...ase-osteopenia

I also like "The Myth of Osteoporosis." I would also recommend Dr. Miriam Nelson's "Strong Women, Strong Bones." She has exercises and also highlights the importance of working on balance.

As I have knee issues, I do a lot of floor work. I use leg weights above the knees as recommended by Margaret Richard. Her "Getting Better" workout has exercises that strengthen the hips and knees. I do any kneeling exercises standing up.

I also use a weighted vest most days for about an hour. Start out with just a few pounds and slowly work up to 10% of your body weight. Adding too much weight too quickly is hard on the joints.

Try to get good nutrients and quality foods every day. Have your doc check your Vitamin D levels. Vitamin D is very important to bones. (Along with other vitamins and minerals!)

[Pat58]

Originally Posted by ChrisS

I'm another person who doesn't do bone density tests any longer. I am not going to take the drugs so no sense in getting stressed out. I run and try to do impact exercises in the hope they help make my bones stronger.

I actually had that discussion with my (woman that I love) GP at my last physical. I was going to another place for the DEXA scans and questioned their veracity. The technician who did them was a rather bumbling individual, "I'm trying to make it look like last time - can't you straighten your wrist, it doesn't look like last time." I am also not going on those drugs, no way, no how. My GP was in agreement.

[videofit]

My gyno, who is a menopause specialist, said bioidentical hormones would stop bone loss and it has. I was experiencing bone loss while doing much heavier weights than I do now.