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Exercising to Build Strong Bones

Use the LIVE Approach


1/18/2017 9:13:20 AM

KHDOESMK's SparkPage
I am 63 and had my first bone density test done last year. My NP had to call to double check as they said I had the bones of a 25 year old! Now my joints are bad with arthritis and I had a right knee replacement 3 years ago. BU this said, riding my bike for over 40 years has helped to make my bones good.
5/14/2016 4:35:20 PM

WHITE-1602's SparkPage
Thank you, very interesting. Too bad that all the 'load bearing' exercises require a person to walk or to be able to stand... those with foot complaints may have a problem with those. But glad to see there's other things we can do!
12/10/2015 4:39:30 PM

JENN4JAM's SparkPage
I am in the process of changing all of my exercise routines - away from aerobic, trying to incorporate more strength and balance. I'm 53, but am post-menopausal for 12 years now. Formally diagnosed this year with osteoporosis in left hip, neck and back (arthritis, too) - and osteopenia in other hip. I'm avoiding Foxamax --- hoping that changing my exericse and the Calcium/Vit D therapy helps me improve. I'm sad, because I used to do a LOT of gardening ... now, having two jobs keeps me inside most of the time. THANKS for the info and article!!
12/10/2015 8:06:50 AM

KHDOESMK's SparkPage
At turning 62 years old I just had my first bone density test. I have been a bike rider for years, riding approximately 50 miles per week. I do it simply to burn calories so I can eat more (I'm being honest) and stress relief (I have a pretty stressful family situation). My Nurse Practitioner was surprised with the results of the test and double checked the results before calling me. I have the bones of a less than 30 year old! I don't feel that young, but riding works!
7/20/2014 6:07:58 AM

LEANMEAN2's SparkPage
Such good information from the comments as well as the article. Thanks to everyone.
6/3/2014 5:56:57 AM

LEANMEAN2's SparkPage
Good article.
5/29/2014 10:19:24 PM

They really need to update the information that they use to diagnose osteoporosis - the machines used today were created by the makers of Fosamax, we all know that is not good for you ( I dont' eat paint, do you ? ) IMHO there has to be a better honest way of diagnosing where big brother pharma company does not gain from our health issues ... Walking is the best form of weight bearing excersize there is, use walking poles, you'll use more muscle on those flat areas - use weights sporodically several times a day not just for 20 min 2 x a day - 5 minutes here and there is better - and avoid those activities that will cause injury.
5/26/2014 1:25:29 PM

Most of the first group of highly suggested exercises (running, jogging, jumping jacks, etc) were not knee joint friendly, especially if you have had a knee replacement. Among the specific suggestions, that basically leaves walking uphill (and presumably down as well?) and stationary bicycling with resistance). Without access to a gym, and perhaps using ankle weights and small dumbells, I wonder what specific in-house exercises might be helpful, if any, for building bone density.
8/27/2013 8:00:47 AM

TALLYFL's SparkPage
Good information but the article left out Tai Chi as a great option for building bones. Many women, including me, have had our Dexa show increased bone density after a year of regular practice and it is low impact. It as also wonderful for improving balance!
5/23/2013 7:01:11 AM

DELLMEL's SparkPage
Great article. I was told that me left knee was bone against bone in February. But I been taking calcium pills for nine years. My doctor vtold me to take them because I was getting older and I needed for my bones.
4/10/2012 10:26:30 AM

POIZNIVY30's SparkPage
@ Lazybutt: You can actually buy Comfrey leaf and powder at They sell a large variety of herbs and herbal products. My naturopath/chiropractor recommended the site to me and she tests everything on herself before she will recommend anything to her patients.
8/25/2011 1:13:56 PM

NOLAZYBUTT110's SparkPage
I wish the Government would allow us to buy Confrey leaf tea because that was how I had kept my bones strong and healed when I broke a bone (and it does work as needed) But not being able to tolerate milk and dairy and beef I now suffer that loss of bone! Just Because one idiotover doses on Comfrey the Government took it off the amrket! Just because one man died from it, they take it off the market, but I wonder how many people are disabled now because of not being able to buy comfrey to keep their bones healthy. I used to take comfrey to keep my bones strong now suffer with osteoporosis bones? I wonder how many other persons my age are dealing with osteoporosis bones due to the Governments ignorance about comfrey? Now Medicare users are relying on all kinds of prsthesis and surgery to help those who have bone loss. Government is paying for ist intrusion into peoples personal livesby added cost to Medicare!
8/25/2011 1:05:01 PM

NOLAZYBUTT110's SparkPage
i wish I knew about this when I was in High school! Its when I first broke a bone!
8/25/2011 1:00:31 PM

Lack of estrogen can also contribute to thinning bones. 13 years ago I was diagnosed with breast cancer and had to have chemo in addition to radiation and surgery. The chemo caused me to go into menopause, plus I was on medication to block any estrogen from getting into my cells. I was diagnosed with osteopenia & told to take 2 Calcium + Vit D supplelments, which I've done all these years. Several months after I went off the breast cancer medication I had another DEXA scan (bone density test) and my bone density actualy INCREASED - my bone density is now normal for my age (59) and I no longer have osteopenia.

So, find out if any of your medications have any effect on bone density, and check with your doctor to see if you need to take calcium supplements.

I switched from using the elliptical machine at the gym to working out with the Walk Away the Pounds videos from Leslie Sansone. The more advanced ones feature a bigger range of motion and light weights for strength training. The elliptical machine only provides a forward and backward motion, while the videos offer knee lifts, kick backs, side steps, etc. I also burn more calories with the videos than I did with the elliptical machine, even though I used a resistance program on it.
8/25/2011 11:30:43 AM

Good information. I eat very little dairy because of lactose-intolerance and while I try to get calcium any way I can, this article reminds me that there are additional things I can do to protect my bones. I don't run as much as I used to due to recent Plantar Fasciitis problems, and this article reminds me that I need to make more of an effort to find a way to do load bearing exercises.

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