Osteopenia

[Bike Chick]

Knott and all, aren't cyclists more at risk (unless we cross train) because of a lack of weight bearing?

That's what I was told by my doctor. She said it does nothing for bone density and that I needed to start walking and/or weight lifting in addition to cycling.

[Crankin]

I had the regular Dexa scan for bone density. I've had one every 2-3 years since about 1998. Any other test would be a "rip off" in my opinion.
I agree that for most people, getting them off of their *sses and moving, along with dietary changes is the best thing. Knott, if you can get anyone to do this, you are a saint. I am in the process of planning a beginning fitness class for my psychiatric clients; the level of unhealthy behaviors is astounding...

[indysteel]

That's what I was told by my doctor. She said it does nothing for bone density and that I needed to start walking and/or weight lifting in addition to cycling.

Your doctor is correct. Running, walking, weight lifting, kickboxing, step aerobics, and the like are "weight bearing." You're essentially bearing the weight of your own body to resist gravity. I'm not aware of exercises that you can do to target any specific area, but I'll defer to the PTs to answer that one. I would also suggest doing something like yoga that helps you with balance.

[Trek420]

Not a PT, no medical training, blah blah blah but clarification on the kickboxing. It's a great aero workout but kickboxing itself has no impact.

Make sure your class includes work with the heavy bag.

[DebW]

I had a dexa scan a couple months ago that showed mild osteoporosis of my spine, hip area somewhat better. My friends couldn't believe the diagnosis because I backpack and do trailwork and lots of weight-bearing things, but of course I don't do those things 3 times per week. So I've been doing some reading on the subject. According to one book, walking is such mild weight-bearing exercise that it is unlikely by itself to increase bone density (at least in a one-year time frame). Jumping exercises were experimentally demonstrated to increase bone mass. I have a question maybe Knot or someone can answer (though it's likely no experiments have ever been done to determine this for sure). If I have a 2 mile commute to work and want to increase the bone density in the spine, which of these commuting methods would be best, or at least useful: walking, jogging, walking with a heavy backpack, cross-country skiing, snowshoeing, cycling. I'm not likely to jog due to knee issues, but the others are viable, depending on conditions - though lack of any sidewalks on the busy streets of my commute makes cycling feel safer. Any evidence that carrying a heavy pack increase bone density in the spine? Does it matter if the backpack weight hangs from the shoulders or sits more comfortably on the hips?

[Crankin]

I'd like to hear the answer, too. I started running just to counteract the trend, which ended up just starting some pretty awful back/hip issues. I am ignoring it so far, with the possibility that it is a disc issue (been to the doc once and first line of treatment didn't do a thing). I stopped running, even though I liked it, because a lot of the research I read said running might actually cause fractures. Oy, not sure what to believe. I had the passing thought my back/hip pain might be a fracture, but it comes and goes and when I described it to the doc, he pretty much confirmed my description by immediately stating, "it's a disc." Next step is MRI, but I am waiting to get the osteo stuff straightened out.
Like you, Deb, it's worse in my spine than hips and still at the mild stage. I had a slow speed crash last summer, with no ill effects.

[michelem]

I, too, was diagnosed years ago (in my mid-20's, via DEXA imaging). I'm one of those people who is up-front with my docs and say from the beginning that meds are a very last resort. They don't always like that attitude, but they can work with me on my terms or I'll go to someone else who will.

I, too, have the genetic pre-disposition for, plus family history of osteoporosis. Something I've added to the arsenal in just the past couple of years is LOTS of vitmain D supplementation. For whatever reason, I'd never had my d levels tested before, but this new doc ordered that right away. Turns out, that in all her years of practice, she'd never seen a patient with lower d levels than mine. I guess that's what hyper-vigilant sunsblock application will do to a gal!

Without going into too much detail (if you want it, ask, and I can give ya plenty!), this doc has taught me that nutitionally, there's more to it than calcium. In order for the calcium to be absorbed and utilized properly, there has to be an adequate amount of d. Also, not too much protein, especially animal protein. And, not too much sugar (that's a tough one for me! I've been known to eat straight, refined sugar by itself!).

And, the all-important weight-bearing exercise.

DEXA results have remained steady (no further bone loss) . . .

[newfsmith]

The annoying part of all this is accepting that we are all living in the middle of scientific research, NO ONE has the answers. Even the effect of weight bearing vs non-weight bearing exercise is called into question by some researchers. They claim that muscle strength is what matters in preventing fractures, and that cycling is just as good for preventing hip fractures as running.

Some of us will be lucky and that will be enough. Others will need drugs, some of us will get osteoporosis in spite of everything we try. It is no different than heart disease or cancer. Not everyone that gets a disease gets it because of lifestyle choices. I've a friend with advanced lung cancer that never smoked. Yes, people need to take responsibility for their lifestyle choices, but there is a tendency in today's society to believe that if you only did things the right way, nothing bad will happen to you. The last I checked, Scientists; physicians; Zen, Tai-chi and Yoga masters still all die just like the rest of us. So live the best quality of life you can right now and do it for as long as you can.

[salsabike]

The annoying part of all this is accepting that we are all living in the middle of scientific research, NO ONE has the answers. Even the effect of weight bearing vs non-weight bearing exercise is called into question by some researchers. They claim that muscle strength is what matters in preventing fractures, and that cycling is just as good for preventing hip fractures as running.

Some of us will be lucky and that will be enough. Others will need drugs, some of us will get osteoporosis in spite of everything we try. It is no different than heart disease or cancer. Not everyone that gets a disease gets it because of lifestyle choices. I've a friend with advanced lung cancer that never smoked. Yes, people need to take responsibility for their lifestyle choices, but there is a tendency in today's society to believe that if you only did things the right way, nothing bad will happen to you. The last I checked, Scientists; physicians; Zen, Tai-chi and Yoga masters still all die just like the rest of us. So live the best quality of life you can right now and do it for as long as you can.

Well said, newfsmith.

[KnottedYet]

Yup.

And if your quality of life will allow you to jump (both feet) in place 50 times a day so your bone deposition will follow impact force patterns at the hip, and allow you to do the "prone boat" or "superman" exercise for up to a minute 3 times a day to allow extensor muscles to strengthen and calcium to settle into the vertebrae along extension patterns; all the better!

(and don't forget all those great activities you do up to an hour a day on top of it)

[Zen]

And if your quality of life will allow you to jump (both feet) in place 50 times a day

Do those 50 jumps have to be consecutive or can I do them randomly throughout the day?