Exercise for bone loss in the hips?

[videofit]

Margaret does this move and I've wondered why:

You sit on the floor, leaning back on your elbows and forearms.
One leg is bent, foot on floor.
The other leg is straight out.
Raise the straight leg to knee level and rotate it in the hip joint.

Is that good for the hips?

[Vintage VFer]

Originally Posted by Judith L

Okay, time to begin using my Smart Vest again - consistently. It's adjustable up to 12 lbs.

Alta & Nancy, how often do you do heavy lower body work. Two or three days a week?

To be honest, I didn't do much heavy weight work over this last year. I was sick for most of last summer and started back with lighter weights. I still had improvements on my last DEXA scan, so I have to wonder of the hormone supplementation is helping my bones loss issues as much as the weights.

I did keep up with my weighted vest almost every evening. I don't go more than 10% of my body weight or my feet start to hurt.

I'm going to start back with heavier weights soon. I like to work upper body and lower body twice per week. Either using splits or doing full body.

[Lucky Star]

Originally Posted by videofit

Margaret does this move and I've wondered why:

You sit on the floor, leaning back on your elbows and forearms.
One leg is bent, foot on floor.
The other leg is straight out.
Raise the straight leg to knee level and rotate it in the hip joint.

Is that good for the hips?

This sounds like a seated version of Miranda's "cleaning the hip socket" move from Classical Stretch and yes it's supposed to be healthy for the hips.

[MsThistlebottom]

Originally Posted by aquakat

Hi,

Excuse me while I barge into your thread!

What kind of supplementation are y'all doing?

I haven't hit menopause yet, but I'm 48, so it's on the horizon. Trying to learn all I can now. There's a ton of osteoporosis in my family.

Thanks!

I don't think we can discuss supplements here, but this is the protocol I follow.

[aquakat]

Thanks so much for the link.

I'm sorry I asked a taboo question. Still learning the ropes!

[warriorprincess]

Wow Alta, Thanks for the huge compliment! That's why I tell my story.

The first three years I was lifting weights 3 times a week, following 'The New Rules of Lifting for Women' book. The fourth year I changed jobs and was only making it to the gym a couple times a month. I just recently got a squat machine so I can start doing the heavy stuff at home. Besides, my awesome buns of steel were getting soft and squishy (even though I do Cathe videos) and I'm not ready to settle for that!

I find lifting heavy has a much lower dread factor than the dozens of squats and lunges that you do with little to no rest in the typical video. And the slower pace is a lot easier on the joints. NROLW made me fall in love with high weight, low reps, long rest periods with amazing results even outside of whatever effects it may have had on my bone density.

You can find plenty of information on the supplements you need if you google for it. There's a big range in quality though so don't just grab the cheap stuff.

It's no coincidence that our bone density falls off dramatically after menopause though. The hormones play a large role, and not just for bone density.

[MsThistlebottom]

Originally Posted by aquakat

Thanks so much for the link.

I'm sorry I asked a taboo question. Still learning the ropes!

No problem! And glad to be of some help.