Bone density
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Bone density
Postby warthog1 » Sat Sep 23, 2023 5:45 pm
# 9 ribs, clavicle, pubic rami and chipped a vertebrae. Never any previous fractures in my life. 51 at the time.
I decided to get my bone density checked. Yes I am older but it was low. I have osteopenia.
I do no other exercise basically. That needs to change.
I note plenty of others on here have suffered fractures post falls also.
This article may be of interest to some.
It is worth a read I believe. I am no expert however and you may wish to do more research. It does make sense that cycling does not improve bone density imo.
https://www.trainingpeaks.com/blog/why- ... mprove-it/
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Re: Bone density
Postby foo on patrol » Sat Sep 23, 2023 7:25 pm
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Re: Bone density
Postby warthog1 » Sat Sep 23, 2023 8:07 pm
Apparently good.foo on patrol wrote: ↑Sat Sep 23, 2023 7:25 pmI've often wondered about skipping for this purpose?
Foo
With my bone density and coordination possibly not.
Might end up a fractured mess when I get tangled up in the rope and fall over.
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Re: Bone density
Postby foo on patrol » Sat Sep 23, 2023 8:35 pm
warthog1 wrote: ↑Sat Sep 23, 2023 8:07 pmApparently good.foo on patrol wrote: ↑Sat Sep 23, 2023 7:25 pmI've often wondered about skipping for this purpose?
Foo
With my bone density and coordination possibly not.
Might end up a fractured mess when I get tangled up in the rope and fall over.
Foo
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Re: Bone density
Postby Retrobyte » Sun Sep 24, 2023 10:47 am
Thanks for the article. The strength training articles linked in it are good simple summaries as well - the videos will help people who are new to weight training too (but the deadlift video showing the bar being dropped at the top of the movement is bizarre - have never seen anyone do a deadlift like that. The controlled lowering of the bar is a key element of a deadlift).warthog1 wrote: ↑Sat Sep 23, 2023 5:45 pmThis article may be of interest to some.
It is worth a read I believe. I am no expert however and you may wish to do more research. It does make sense that cycling does not improve bone density imo.
https://www.trainingpeaks.com/blog/why- ... mprove-it/
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Re: Bone density
Postby Mozziediver » Sun Sep 24, 2023 10:55 pm
I tried the exercise regime they set of for me (lots of low intensity impact + some weights), about 30 mins each day, for a couple of years. Probably slowed it down but not enough, so I still had to get the treatment. I keep up the exercises, though.
Also gave me some exercises for a dicky knee - surgeon wouldn't operate as there were signs of arthritis - and those have really worked, giving a steady improvement and much improved mobility.
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Re: Bone density
Postby Mububban » Thu Oct 19, 2023 11:24 am
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Re: Bone density
Postby Calvin27 » Thu Oct 19, 2023 2:17 pm
You are correct, but the descent phase is also when a lot of the form falls off a cliff and injuries occur, partcularly for folks who are doing this for general health (not powerlifting, bodybuilding etc. these guys will bulge discs on the initial lift lol)
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Re: Bone density
Postby vbplease » Tue Feb 06, 2024 3:13 pm
I couldn't find the video on deadlifts.. but my 2c on deadlifts is, assuming you're doing squats and leg presses, which target the quads, then there is little point in doing deadlifts as well.. much better to do 'good mornings'. They really target the hamstrings and lower back, much better than deadlifts.Retrobyte wrote: ↑Sun Sep 24, 2023 10:47 amThanks for the article. The strength training articles linked in it are good simple summaries as well - the videos will help people who are new to weight training too (but the deadlift video showing the bar being dropped at the top of the movement is bizarre - have never seen anyone do a deadlift like that. The controlled lowering of the bar is a key element of a deadlift).warthog1 wrote: ↑Sat Sep 23, 2023 5:45 pmThis article may be of interest to some.
It is worth a read I believe. I am no expert however and you may wish to do more research. It does make sense that cycling does not improve bone density imo.
https://www.trainingpeaks.com/blog/why- ... mprove-it/
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Re: Bone density
Postby foo on patrol » Wed Feb 07, 2024 8:40 am
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Re: Bone density
Postby CmdrBiggles » Sat Feb 10, 2024 6:31 pm
Lengthy discussion has been enlightening. Swimming, and especially load-bearing, helps build bone, but there is really no quick fix once you're over 35, and much less so over 50 — regular weight bearing and toning exercise. I doubt very much cycling in any form is beneficial for any sort of recovery or build-up from osteoporosis, but this is sitting on the fence; cycling in my context with great success is discussed in a different context altogether...
For many years now I have carried heavy photographic gear (backpack) — around 16kg, in many conditions that people not in my field of endeavour as a photographer would quickly shy away from. That prolonged, repeated load bearing has likely had some effect on hips, not necessarily spine. Not helping things but sending the system in the opposite direction is that I have been on a mild steroid — Prednisolone — for 47 years (this March coming) as part of the "old generation" immunosuppression for a kidney transplant — first dropped in on 10th March, 1977 ... and still going! Prednisolone is a natural aggravator of bone density, yet in my case it cannot be reduced to help with osteoporosis — it is one of the "fin stabilisers" of the transplant to prevent rejection.
Osteoporosis is a very big and ongoing problem in Australia in older people. Sedentary lifestyles, sitting around watching TV, lack of calcium, poor exercise focus, and endocrine problems, etc., all add up and the simplest of falls often have the most catastrophic results going forward. I've had a few falls 40 or so years ago, like being hit by a tram in Melbourne — quite a moving experience. One in 2011 when an older lady pedestrian on a shared path walked in front of me (I had a loud GONNNNNG bell on the bike, still do, but as it transpired, she was very deaf), and we collided at 15-16km/h, me falling heavily on my back. Her diamond ring was shattered, along with her finger, shoulder dislocated, ankle broken and concussed from hitting the concrete. I believe at the time she was 83. I recovered uneventfully and visited the lady in hospital (despite growls from her family — witnesses on the path vouched that I did nothing wrong!) and a bit of sickness following. This was before I started having regular (2 yearly) BML scans. I wouldn't want a heavy fall like that nowadays!!
I think it is well worth specialist intervention, not watching YouTube videos, if one has osteoporosis/BML; load-bearing and resistance training will likely help (to a point!), as will targeted treatment to slow the progression of osteoporosis (medication). I'm happy with taking a single tablet on the same day at the same time once a week. I have many, many things stacked against me as a transplant recipient, but good ongoing outcomes with this treatment is one of the smaller, significant success stories of targeted professional intervention.
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Re: Bone density
Postby warthog1 » Sun Aug 11, 2024 9:22 pm
https://www.bicycling.com/health-nutrit ... ne-health/
Wish running didn't aggravate my intevertebral disc injury (L5/S1 microdiscectomy).
I would be doing that.
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Re: Bone density
Postby foo on patrol » Mon Aug 12, 2024 5:06 am
warthog1 wrote: ↑Sun Aug 11, 2024 9:22 pmAnother article on reducing the loss of bone density for cyclists.
https://www.bicycling.com/health-nutrit ... ne-health/
Wish running didn't aggravate my intevertebral disc injury (L5/S1 microdiscectomy).
I would be doing that.
Another reason why I haven't run in over 40yrs, it's a jarring action.
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