Comments on: Osteoporosis Exercise Guidelines

By: Felicia

Felicia — Sat, 01 Apr 2023 09:11:35 +0000

Hi Margaret
You suggested not doing certain exercises such as sit ups and crunches. I currently do them along with weight training and do not experience any discomfort. Do you suggest stopping?

By: Richard Martin

Richard Martin — Thu, 24 Feb 2022 19:55:16 +0000

In reply to Penny Evans. Margaret cannot provide medical advice in the absence of an assessment.

By: Penny Evans

Penny Evans — Thu, 24 Feb 2022 17:06:25 +0000

Hi Margaret, I have recently bought your book, and it has given me renewed hope about improving my bone quality and density! I had an early menopause (late 30’s) due to breast cancer so couldn’t go on HRT. I was put on alendronic acid for years in my 50’s, but having read up on it, decided to come off it about 5 years ago (I’m now 65). The doctor has prescribed it after my recent DEXA scan which came out as -2.6 on the spine and -2.2 on the hips. The hips had slightly improved compared to my last scan. I think this is because I do a lot of walking/hiking. My fracture risk on the FRAX is 8.7%. Do you think I can safely avoid the drugs if I follow your exercise programme. I am keen to find a way to build bone density through exercise and diet. I’m vegan and I’m very careful to get the nutrients I need.

By: Richard Martin

Richard Martin — Sun, 05 Sep 2021 21:56:52 +0000

In reply to Kathy K..

Hi
Thank you for purchasing our book.
Sorry that you have been diagnosed with osteoporosis at such a young age.
Please consider discussing hormone replacement with your doctor to help boost the effect of exercise to build bone.
As far as both your conditions are concerned all the exercises at the beginner and Active Level are safe.
I do however suggest that you consult with a local therapist to help you fine tune the exercises for you.
All the best.
Margaret

By: Kathy K.

Kathy K. — Sat, 04 Sep 2021 20:02:04 +0000

Hi, At 51, I was just diagnosed with osteoporosis, -2.8, lumbar (average of the L1, L2, L3, L4 – I noticed on the scan that certain areas are higher than -2.8, so I am guessing the final # is the average). Two years ago I was also diagnosed with Grade 2 Spondylothesis of the Lumbar (L4/L5) spine, on the cusp of Grade 3. I ordered you book, but am anxious to know how limited movement should be considering both conditions. Are leg presses safe? I want to avoid medications and hope that I can keep this from getting worse. Thank you so much!

By: Richard Martin

Richard Martin — Tue, 17 Aug 2021 13:29:12 +0000

In reply to Debra Nelson.

Hi Debra. Margaret cannot provide medical advice in the absence of an assessment. You can learn about her coaching service here: https://learn.melioguide.com/individual-coaching-60-minutes

By: Debra Nelson

Debra Nelson — Tue, 17 Aug 2021 05:36:44 +0000

Hi Margaret, I have just started receiving your daily emails with exercises, thank-you so much. I have a question that I cannot seem to find answers to. My bone density came back last week as -2.0 in my femur and -3.9 in my lumbar spine! I was shocked because I am 63 yrs old, no fractures, I have been practicing hot yoga for 10 years 5 times a week, I do camel pose, forward bends, basically everything at each and every class with no problems and now I’m being told I cannot do those poses. Why do I not already have fractured vertebrae then? After a few days of depression and fear and cancelling my yoga classes, I have gone back to hot yoga (I certainly need it for my mental state) but I have cut out camel poses, forward bends and all poses that cause flexion in my spine, it is very hard for me because I feel great and don’t understand why I hadn’t had a fracture yet. So my question to you is, if I have been doing those poses for 10 years do I really have to quit now? And one more question, have you heard of incorrect DEXA test results? Thank-you for your time.

By: Richard Martin

Richard Martin — Thu, 28 May 2020 01:17:52 +0000

In reply to Greg. Hi Greg. Thanks for ordering the books. You are on the path to stronger bones and a stronger body. Each of the books provide clear instructions on the path best for you. The important thing is to read the book carefully before you start the exercise program and access the free resources on this site. Congrats and good luck. Keep us posted.

By: Greg

Greg — Tue, 26 May 2020 14:55:42 +0000

Thank you Rich!
My wife, Lyn, has ordered the book you recommended, plus the one called, Strengthen your Core. I might get them in a couple of days.
When I get them, what is your recommendation-to follow the program you propose in the books alone, or to go to other places to your site for additional exercises?
What I would needed, for the rest of the year, is to focus on my spine (-4.T Score) and on my core.
Many thanks!
Have a great day!
Greg

By: Richard Martin

Richard Martin — Sun, 24 May 2020 16:36:59 +0000

In reply to Greg.

Hi Greg. Thanks for following us and your questions. Most people us Exercise for Better Bones as their osteoporosis exercise source. They can choose a program based on fracture risk and current activity level. It is a very economical and safe way to start. You can learn about that here.

http://melioguide.com/products/exercise-for-better-bones-program/

If you need an assessment and specific treatment program and you reside in Ontario you can use Margaret’s telehealth service:

http://melioguide.com/services/telehealth-physiotherapy-online-consultations/

If you live outside of Ontario, I suggest you consult a Physical Therapist who is knowledgeable in bone health in your area. Thanks.