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Impact 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,
–PatResistance 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!
–PatResistance 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
Hi Adeline,
Thanks as always for the handout and the video! I had a couple of questions….
1. “Around the world” lunges: The description in the handout says to do this with a band around the knees. I’m guessing this might be an error? (Or rather, since the pictures & video/demo didn’t use a band: is that actually intentional, as something to work up to?)
2. Step-ups onto pillow etc: Handout says to step back with the first foot; in the video you specified (and Cara demonstrated) stepping back with the second foot (i.e., up with the right, down with the left.) If the latter (video version) is indeed what is intended, then (2a) are we meant to center our weight between the two feet before stepping back? or just keep the weight over the first foot?
3. Step-ups again: Cara had shoes off for this in the video; was this just to keep street shoes off that particular cushion? or is it better, functionally, to do this exercise barefoot or in stocking feet vs. in shoes? I’m a little unclear on what the goals are here. The handout mentions an “uneven” surface; is it also desirable that the surface be unstable, i.e. something that moves/rocks/squishes or conforms to being stepped on? Is it desirable that the object be capable of sliding on the floor?
Sorry for the late questions, I’d hoped to be there for the session tomorrow but unfortunately I have a conflict again.
Many thanks (and to Cara as well),
–PatHi Adeline,
That all makes sense. Thanks!
As to feedback on the handout, if you’re able to edit the pictures, then I’d suggest fixing the feet in the illustration for the squat-with-band-around-knees, as already discussed. 🙂 Also, it would be nice to add some indication of which muscles are being targeted in each resistance exercise. I hesitate to suggest adding text to the instruction blocks, since the whole thing currently fits so neatly on a page (and that is helpful!). Perhaps a fine-print list of muscle names at the bottom of each exercise-name block, for the cases where this info isn’t already contained in the name of the exercise?
As to requests for tomorrow’s session: I’m already regularly doing weighted squats (as well as the seated leg extension) and countertop push-ups. For scheduling reasons, as well as unfamiliarity with the other exercises, I’m planning to use a light band tomorrow and not looking to use this as a heavy lifting session. Rather, I’ll be wanting to use tomorrow’s session as an opportunity to practice form with the new-to-me band exercises — with an eye toward working up to using them to complement what I’m already doing, in the way you suggest. So, since you ask, my own preference for tomorrow would be that we skip the squats and wall push-ups, and focus on exercises that use the band for resistance.
–Pat
Single-leg Leg Press vs Squat:
Can you comment on the functional comparison between these two exercises? They seem to work similar muscle groups, and their modified versions are identical.
If one has the ability and equipment to do weighted squats (and to progress by adding weight), is/are there added benefit(s) from also doing single-leg leg presses with a resistance band? IF so, what? Is upper-body involvement from anchoring the band meant to be part of the point here?
Thanks!
So I take it that’s a “no” on “Is this intentional?” Perhaps my initial question [Q1a] would have been clearer if I’d asked: Are the feet supposed to move [as in, pivoting about the heel] during this exercise? (as the pictures would seem to imply…)
Thanks for the guidance on choosing a stance [Q1b], and on the role of the band [Q2]. About the latter, I take it this means that any old band stiffness will do — and that for this exercise, one should progress it by adding weights rather than by increasing the band stiffness?
The handout is very helpful. Thanks so much for posting the .pdf version!
About the first resistance exercise, “Squat with Band Around Knees”: The “exercise picture” (for the unmodified exercise) shows a different foot position in the squat position compared to the starting position. (Wider stance and feet pointing outward in the squat; narrower stance and feet straight ahead at the start.) Is this intentional? If not, which stance do you recommend?
Also and possibly relatedly, what is the purpose of the band around the knees in this exercise? Is it intended as an aid to maintaining proper form (knee position), or are we meant to be attempting to stretch the band, as part of the exercise?
Thank you!
Hi all! I’m Pat. I’ll be 66 very shortly. Diagnosed with ER+ breast cancer in May 2023; surgery (bilateral total) in mid-July. Started on anastrozole in mid-August so didn’t get much chance to enjoy the lightness of my new body before the exhaustion kicked in. I’m attempting to take the cancer diagnosis as an occasion/excuse to double down on wellness practices.
I joined Cancer Bridges in July of last year, a week before my surgery. Amazing support (thanks Jen! among many others), and I’m very grateful to the wonderful staff, volunteers, contributors/benefactors, and other members. This is my 2nd Happy Feet.
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On 9/11/01 I had my first thyroid iodine scan. Saw the south tower collapse from hospital ER while waiting to ingest the tracer. This was in San Jose; I was still working as an engineer at the time. Grew up in Yonkers NY. As of last month, I’ve been 15 years in Pittsburgh, loosely associated with Pitt’s HPS department and Center for Philosophy of Science.
