Question:I am a 55 yr old post-menopausal woman who was diagnosed last spring
with osteoporosis (3 std dev below young adult mean in lumbar spine, 1
std dev below young adult mean in hip). I have no pain, no known
osteoporotic fractures. I am now taking "prempro" (at the strong
advice of my internist and gyn) and ensuring adequate Calcium, Vit D
and magnesium.
I have tried some strength training, first using the book "Strong
Women Stay Young" by Miriam Nelson (3-8 lb dumbells and ankle weights)
and then a nautilus style circuit at a local gym. But my aging
internist cautions me against using "heavy" weights (by which I think
he means anything over 5 lbs). I really want some advice on the type
of exercises and amount of weight and number of repetitions that
would be both effective and safe at increasing or maintaining bone
density. Also, would it be better to spend my hour of exercise on the
treadmill or weight training or some combination? Trainers at my gym
deal more frequently with healthy young men than post-men women. Any
advice on how to find advice from someone knowledgeable about both
exercise and medicine?
Answer:I am in roughly the same boat you are, except for a few years age
difference. I went to a professional physiotherapist to rework my
exercise routine. it is definitely worth the price. Just make sure you
get one who knows something about osteo.
BTW, unless you plan to spend your whole life on weight training, you are
not likely to get into the kind of heavy weights your internist fears. I
have been involved with resistance training for 30 years, and achieve my
goals with moderate weights, flexibility work, and low impact aerobics.
(Now, if only I had not inherited bird bones and lactose intolerance....)
