Osteoporosis. Osteopenia. Do you know the difference? Did you know that you train differently for each of those problems? Well, they are different and the training is very different.
Osteoporosis is the brittle bone issue. Your bone density decreases and the bone tissue becomes very porous. You can just stretch a bit and break a bone. Very, very nasty. Getting a dexa scan from your Dr. is the best way to determine if theres a risk. Typically, after the age of 50 you begin to get regular scans. Having a body composition check is a great way to see if you're inclined to it. I prefer the skin-fold measurement rather than the BMI.
Osteopenia is the pre-cursor to osteoporosis and it can be reversed. How?, you may be asking. Well, with strength training and impact producing activity.
Strength training for osteoporosis requires light weight, high reps. Osteopenia requires heavy weight with fewer reps.
If going for a walk you can wear a weighted vest so the weight is distributed over the whole body. (Don't just hold a pair of 1-5# dumbbells, and please don't do it on a treadmill. Thats pretty worthless and rough on the biceps and shoulders, 'cuz thats all thats really being worked.) Or...a fanny pack or backpack filled with books, cans, water bottles, something that gives some weight. I like the water bottles 'cuz as you work out (walk/run/jump) you can drink your water and stay hydrated. YES!
Jumping, small jumping, is also a great way to work the bones. "They" say 60 jumps/day can help prevent osteoporosis.
You know I love water exercise but, unfortunately, water exercise doesn't do anything for osteoporosis. You're working against buoyancy rather than gravity so it isn't weight-bearing. The resistance of the water isn't enough to adequately strengthen the muscles to pull on the bones which would then, make the bones create more bone tissue.
Water is so great for so many things but not osteoporosis. Bummer.
Hmmmm, my visit to the vet for my beloved Putney confirmed my fears. Though we didn't test any of the mass on his tongue, he has all of the signs of it being cancer. We're not going to do any tests either. He doesn't seem to be in pain but the growth on his tongue will eventually cause a few serious issues and when that time comes I'll have to make the call to my mobile vet. My heart is breaking about this but I can't be selfish either. He's had a wonderful last 5 years. He's brought me such joy and taught me many life lessons. Yes, I will be here with him when it's time. I will have him cremated and place his ashes in the mesquite tree along with Roscoe and I will always, always love him. But, for now, I will hug & kiss him everyday, continue to cook up chicken & ground beef for him to eat, walk him and shower him with all of the love I can. I have removed the cone and he isn't bothering the sore on his shoulder so he's free of that at least.
Osteoporosis is the brittle bone issue. Your bone density decreases and the bone tissue becomes very porous. You can just stretch a bit and break a bone. Very, very nasty. Getting a dexa scan from your Dr. is the best way to determine if theres a risk. Typically, after the age of 50 you begin to get regular scans. Having a body composition check is a great way to see if you're inclined to it. I prefer the skin-fold measurement rather than the BMI.
Osteopenia is the pre-cursor to osteoporosis and it can be reversed. How?, you may be asking. Well, with strength training and impact producing activity.
Strength training for osteoporosis requires light weight, high reps. Osteopenia requires heavy weight with fewer reps.
If going for a walk you can wear a weighted vest so the weight is distributed over the whole body. (Don't just hold a pair of 1-5# dumbbells, and please don't do it on a treadmill. Thats pretty worthless and rough on the biceps and shoulders, 'cuz thats all thats really being worked.) Or...a fanny pack or backpack filled with books, cans, water bottles, something that gives some weight. I like the water bottles 'cuz as you work out (walk/run/jump) you can drink your water and stay hydrated. YES!
Jumping, small jumping, is also a great way to work the bones. "They" say 60 jumps/day can help prevent osteoporosis.
You know I love water exercise but, unfortunately, water exercise doesn't do anything for osteoporosis. You're working against buoyancy rather than gravity so it isn't weight-bearing. The resistance of the water isn't enough to adequately strengthen the muscles to pull on the bones which would then, make the bones create more bone tissue.
Water is so great for so many things but not osteoporosis. Bummer.
Hmmmm, my visit to the vet for my beloved Putney confirmed my fears. Though we didn't test any of the mass on his tongue, he has all of the signs of it being cancer. We're not going to do any tests either. He doesn't seem to be in pain but the growth on his tongue will eventually cause a few serious issues and when that time comes I'll have to make the call to my mobile vet. My heart is breaking about this but I can't be selfish either. He's had a wonderful last 5 years. He's brought me such joy and taught me many life lessons. Yes, I will be here with him when it's time. I will have him cremated and place his ashes in the mesquite tree along with Roscoe and I will always, always love him. But, for now, I will hug & kiss him everyday, continue to cook up chicken & ground beef for him to eat, walk him and shower him with all of the love I can. I have removed the cone and he isn't bothering the sore on his shoulder so he's free of that at least.
He stills loves his walks and when I come home he gets so excited so I'm going to make sure he's happy for as long as possible.
I'm still taking dance classes 2-3 x's a week now and my feet and legs are getting stronger every time. Even my sis G. has begun going to the gym and working out for herself again. Yay!
Well, time to clean the house and get to movin'
Keep dancing. Peace.
I'm still taking dance classes 2-3 x's a week now and my feet and legs are getting stronger every time. Even my sis G. has begun going to the gym and working out for herself again. Yay!
Well, time to clean the house and get to movin'
Keep dancing. Peace.
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