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Hello Happy Feet members!
We are so excited to start the Happy Feet program: Resistance Training to Build Strength, Endurance, and Balance this Thursday, 9/12/24.
I encourage you all to use this forum to post your exercise-related questions. My team and I will answer questions 1-2x per week so please feel free to post any day of the week. To be able to provide you with the best answers, I recommend providing as much detail as you are comfortable with to help give us a more comprehensive picture of your health history, exercise goals, and/or issues you are trying to resolve.
Please keep in mind that some of you may have similar questions, so if you don’t see an answer to your question, please read our other responses as they might end up addressing your concerns.
Looking forward to the next 7 weeks!
Dr. Melanie PotiaumpaiWeight bearing and strengthening exercises for osteoporosis and for lower back degenerative disk disease.
Since my diagnosis, I have been exercising almost daily (with weights once a week), doing Yoga (albeit slow Yoga) twice a week, Tai Chai (once a week), Zumba, once a month. I still feel pain in the joints and still feel pain in the lower back from time to time. I don’t feel like I am progressing and get to a point where I just want to not do it. But I know I should. Lately, I have been slipping.
Anything you can recommend would be great. Thanks.
Khatmeh
Good morning Khatmeh!
Thank you so much for feeling comfortable to submit a question. I would definitely recommend trying some more water-based aerobic activities like swimming or water aerobics to substitute some of the Zumba or Tai Chai. When you’re in the water, it helps take a lot of pressure and weight off of your lower back, and it may help subside some of the pain when you are out of the water. Activities in the water are less weight bearing, which could overall help how you feel when you complete strengthening or weight bearing exercises. I would recommend these water-based activities (2-3x/week) in addition to body weight resistance exercises (only using your body weight about 2x/week on days you are not doing any aerobic activity). Hopefully this will help take some of the pain and pressure off of your back.
Please let me know if you have any other questions!
Adeline Farrington
That is awesome! I am so glad you like swimming…hopefully it will help you feel better out of the water.
Adeline
Resistance training for bone health: bands vs dumbbells?
From the point of view of exercising to slow or reverse bone loss, can you comment on merits of using resistance bands (where the resistance changes with degree of band-stretching during the movement) vs dumbbells or bodyweight exercises, where the weight is constant throughout?
I’m very happy to have the resistance-band option for convenience and variety; this question is meant to be about what is actually preferable in terms of results, safety, etc. assuming one also has the option of using dumbbells. Thanks!
–Pat
Resistance training for bone health: tension vs compression (esp. for arms)
For slowing/reversing bone loss, does the load on a given body part need to be compressive? I’m thinking here specifically of arm bones, having been diagnosed with osteoporosis in the wrist (radius).
If I do, let’s say, sit-squats or RDLs with dumbbells held in my hands, does that also provide useful loading for the arm bones? or does the latter only come from something like pushups or overhead presses?
Also, is off-axis loading desirable?
Thanks!
–PatImpact training for bone health: how much? how often?
I’m late in following up on Dr. Potiaumpai’s advice to add high-impact activities such as running or skipping rope. I’ve been starting small (doing sets of 10-30 hops a few times a day) but have been meaning to ask, what should I be working toward on this?
Possibly relatedly, do you have any thoughts on the value of vibration plates for bone maintenance?
Many thanks,
–Pat
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