Spoke,Quote:
Originally Posted by spokewench
i think thats more true when you and the guys are the same age... but i'm 55!!
some of them could call me granny!!
:eek: :eek: :eek: :eek:
but i'll try. today i'm going for the first time.
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Spoke,Quote:
Originally Posted by spokewench
i think thats more true when you and the guys are the same age... but i'm 55!!
some of them could call me granny!!
:eek: :eek: :eek: :eek:
but i'll try. today i'm going for the first time.
EEEEeeeeeeeewwwwwwwwwwwwww!!!!!!!!!!!!!!!!!!!!Quote:
Originally Posted by mimitabby
I have a problem with working out around a bunch of guys, too. Especially if they're grunting. I go in the early mornings instead of the evenings, and that means the gym is much more empty.
But I also plug in the Ipod, so I can tune everyone else out.
I've been going enough now that I "know" some of the regulars, and they're all a non-issue. One of them came to my rescue this morning! I walked into the aerobics room to stretch, and I forgot there were two steps down. It must have been quite hysterical to see me disappear from the doorway like that! I hit the floor on elbows and knees, and this guy jumped off the spin bike he was riding and ran over to make sure I was okay. (I was.) I'm still laughing.
Karen
Hi Mimi -- sorry to hear to the numbers were not good, but glad to hear you are doing something about it. Please be careful with the weights, and don't try to do too much too soon. I am trying to heal a shoulder injury right now from overly-enthusiastic weight-lifting. Too many reps of too much weight.
Also, did the doc suggest laying off sodas? Sodas leech calcium from the bones.
I went through menopause about 1 1/2 years ago....just had my BMD done 2 months ago and my spine is -2.1. I will start on Boniva (1 pill monthly) as soon as I finish up some dental work. As far as the weight bearing exercises I have decided on using "bands"....
http://www.power-systems.com/nav/clo...m/Versa-Tube®
The trainer that comes in monthly to talk to my weight management group uses the bands due to the low cost, lower risk of injury than free weights (if you don't know how to use free weights correctly:) ), and the equipment is very compact and easy to use. I really like them.
Good luck all!!!
thanks Koala, i probably drink 6 servings of soda beverages a year.Quote:
Originally Posted by koala
I am doing 15 reps of various exercises using 2lb and 5 lb barbells.
no danger of overdoing it at this point, but thanks
Toni, i'll check out those bands, thanks.
My paternal grandmother had osteoporosis for as long as I knew her, way back in her 50s, and by the time she died in her late 80s she had tiny fractures all along her spine. She was only about 4'11 by the time I was born, but my dad tells me that originally she was about my height (5'6). So this is something I've always taken very seriously.
My mom, too. She's in her 60s and has been doing weight-bearing exercise for as long as I can remember, plus she had both of us taking calcium supplements long before they were recommended in every health magazine. Now that I'm pregnant I'm a dairy/leafy green vegetable fiend, on top of the calcium supps. My mom's bones are in good shape but she has worked really hard to keep them that way, so I am trying to follow her example, since (unlike her) I have a bad family history working against me. And my mom has still shrunk a little -- she was 5'8-5'9 when I was a kid, and now I'm almost as tall as she is.
Mimitabby- If the gym doesn't work out for you we have something called curves here in our town. It is just for women. Just a suggestion.
A couple years ago my chiro said I could get ostioarthritis in my neck. Is that anything like what you guys are talking about. Or should I say are these things linked? Should I do a bone test or is this something different. I don't have a mom I can ask. Well I have a mother in law but she doesn't know.
No, Brandi, Osteoarthritis is not the same as Osteoporosis.Quote:
Originally Posted by Brandi
Osteoarthritis has more to do with swelling and irritation where bones are not quite perfectly aligned due to injury or posture or repetition stress stuff.
Osteoporosis is a gradual thinning and weakening of the insides of the bone
due to some combination of genetics, diet, and activity levels.
I do have a general question on prevention.
I will be 47 this year. I have not reached the big M yet - I am still very regular but in the last couple of years, intermittently, I have had a few unusual months. Likely my body is beginning to react to an impending change. All my life, I have been athletic and fairly fit so there has been weight bearing stuff present. However in the last 5 years or so I have made a particularly greater and conscious effort to incorporate more weight bearing exercise (some lifting and some weekly running), and to consume more calcium in order to ward off the big O. I am doing this for good practice, maintenance and hopefully future prevention.
My question is for those of you who are a little ahead of me on this journey and have had more dialog with doctors; does my conscious effort to do weight bearing now, matter that much in terms of future loss once the estrogen levels get really low? I sense that it helps now, because I haven't gone through menopause yet and I still have cycles. But later? Does bone loss just begin to occur at a more rapid and uncontrollable rate after menopause and there's not much I can do to stop it other than medications or how I am genetically? Or can the weight bearing help after menopause in an attempt to slow everything down.
after losing 4% of my bone mass since 2004
Yikes!
YES. build bone now, while you still have estrogen. Bone is always coming or going, depending on what you're doing. It just goes away faster after you don't have the estrogen in your system. but do make sure you're taking enough calcium, vit D, the b vitamins and also BORON, just drinking milk isn't going to do it.Quote:
Originally Posted by mudmucker
another trick, too much running will change the balance and cause you to lose bone. I think part of what is going on has to do with acid/alkalinity, i don't think they really understand yet. So everything in moderation
here's some exercises
http://www.citracal.com/press/press_..._20051220.aspx
Press Releases
Osteoporosis International Publishes Study Showing
the "BEST" Way to Reduce Osteoporosis Risk
Weight-Bearing Regimen and Calcium Citrate Proven to Increase Bone
Mineral Density in Four-Year Research Study
Tuscon, AZ (December 20, 2005) —Osteoporosis International, the leading clinical publication on the disease, published in this month’s issue data from the Bone Estrogen Strength Training (BEST) Study at The University of Arizona which confirmed that a specific regimen of weight-bearing and resistance exercises, combined with calcium citrate supplement over four years, provided significant improvement in bone mineral density (BMD) of postmenopausal women at key skeletal sites, whether or not they were on hormone therapy (HT).
The findings from this four-year study indicate that the protective measures of adequate calcium supplementation and resistance exercise improve bone mineral density. Women can lose 10 to 20 percent of their BMD as they age, (80% of those affected by osteoporosis are women), but the researchers found that on average women following the exercise and calcium regimen not only did not lose bone density, but increased it by 1 to 2 percent.
“The good news is these long-term data confirmed the potent combination of improved nutrition and increased physical activity to prevent bone loss. The extended use of calcium supplementation and exercise counteracted the typical loss of BMD in women at this age, in a regimen that women really can stick with,” said Timothy Lohman, PhD, principal investigator for the study, director of the UA Center for Physical Activity and Nutrition (CPAN) and UA professor of physiology. “This is quite significant for younger women as well, as these exercises and calcium supplementation can help build peak BMD which may prevent health problems and osteoporosis in the future.”
BEST Study Co-Investigator Lauve Metcalfe, MS, director of Program Development and Community Outreach for CPAN and an exercise interventionist with the UA Department of Physiology, added, “What sets this regimen apart is the six specific exercises that help build bone in the wrist, hip and spine—three key fracture sites. This type of weight-bearing exercise now is proven to be beneficial and represents a shift in prior bone health recommendations. It previously was thought that any type of exercise was helpful, but now we understand that resistance and weight-bearing exercise are essential.”
BEST Study participants were coached in specific exercises aimed at building bone in key fracture points of the wrist, hip and spine. Mission Pharmacal Company supplied Citracal® calcium citrate for the study. Women were encouraged to take two Citracal® tablets twice a day, morning and evening, to ensure at least 800 mg of calcium. The balance of the remaining recommended dietary allowance (RDA) of 1,000 mg per day was to be supplied by their food intake. The women who regularly took the recommended level of 800 mg of calcium supplement daily and continued to consume calcium in their meals showed greater improvement than those who consumed less than the RDA, and women who kept up the with the exercises showed greater improvement than less frequent exercisers. In addition, the study reinforced evidence that long-term, consistent calcium intake and exercise are valuable, as they provided significant improvement in BMD.
The UA investigators developed the BEST regimen, which they found effective in building bone in typically vulnerable areas. The regimen includes six core exercises:
• Leg Press
• One-arm Military Press
• Seated Row
• Wall Squat and Smith Squat
• Back Extension
• Lat Pull Down
Study participants did two sets of six-to-eight repetitions, three times a week. Seven–to-ten minutes of cardiovascular weight-bearing activity, such as stair climbing, treadmill walking with a weighted vest and postural stretches, round out the study regimen. Participants lifted increasingly heavier weights, with the amount of weight lifted in correct form emphasized over number of repetitions.
Building BMD is important in preventing osteoporosis, which often results in fractures of the hip, spine and wrist. Adequate calcium intake and exercise throughout life help prevent bone loss, and these measures also can help the millions of Americans already diagnosed. The best treatment is prevention, and women of all ages should be concerned about their bone health and take action to stay active and improve their nutrition and bone strength.
I'm afraid I might have to stop drinking coffee. It is the only addiction I have and caffeine is not good for bones. I have cut down (2-3 cups a day) and even drink tea once in awhile, but it's still caffeine. I never drink soda.
I can't imagine a life without caffeine!
Robyn