Osteoporosis and Working Out

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vsecord33

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Hello All. I am new to the board. I have a couple of questions.

First, I would like to say how glad I am to find a place that I can chat with others and meet new people.

I am 33 and I have osteoporosis. I am extremely petite and I weigh less than 100lbs. I work out to keep myself tone and to build muscle to help strengthen my bones.

Over the past couple of years, I have lost several inches in height. I started out at 4'11 and I am now 4'9. I am undergoing treatment for this with diet, vitamens and medicine plus excercise. When this happens, it makes my waist a little bit wider. (due to the tiny compression fractures in my spine)

Does anyone know a really good ab routine to help combat this? I seem to be having a hard time really isolating my core ab muscles and lower back muscles..... I go to the gym 4 days a week.

Thanks for any input you have.
 
Be sure to get at least 1200/1500MG of calcium* a day , as well as about 250/500 IU of Vitamin D, and around 300/450MG of Magnesium a day. This will assure best Utilization of calcium thus best protection against the affects of osteoporosis. Other nutrients you might consider are Phosphorus,Boron,vitamin K,Vitamin C,Omega-3 supplement** and Fluoride***. All have which been shown,in the right amount, to help those with your condition.

you should do some sort of resistance training, this again will help with your bones. It does not have to be much, research shows just 30 minutes a week supports overall bone health, though if you can do more then thats even better.

Watch your protein intake, If it is to low (im guessing around 45grams or less a day for your size) then your calcium absorption will suffer. If it is to high (again guessing around 150 grams) your calcium absorption will suffer. It would be wise to shoot for 80-105 grams a day. Normally one doesn't have to worry so much about this, but because of your fragile condition. Its best to play on the safe side.

Good Day

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* The most easily absorbed forms of Calcium is Aspartate or Citrate. And its best to get that total in two different doses at different meals
**The ratio of EPA to DHA in the supplement should be two to one and Atleast 3000MG a day and no more then 3500
*** i personally do not suggest supplementing with fluoride, besides if you are drinking city water your likely getting enough.
 
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Thank you.... Another question......

Thank you. What type of resistance excercise would you reccommend? I am currently going to the gym 4 days a week. I am using the weight machines and also using the free weights. I also am using getting my cardio on a treadmill.

I take 1,500 mg calcium daily. I take it in liquid form for better absorption. I also take it at night right before I go to bed. Currently, I am drinking 2 bottles of boost that is high in protein a day which has 15 grams of protein per bottle. Plus, I eat 1 protein bar that has 15 grams of protein in it.

I also take a multi-vitamen in it that has Phosphorus, Boron, vitamin K in it. I take vitamen C 1000mg daily as well.
 
vsecord33 said:
Thank you. What type of resistance excercise would you reccommend? I am currently going to the gym 4 days a week. I am using the weight machines and also using the free weights. I also am using getting my cardio on a treadmill.

I take 1,500 mg calcium daily. I take it in liquid form for better absorption. I also take it at night right before I go to bed. Currently, I am drinking 2 bottles of boost that is high in protein a day which has 15 grams of protein per bottle. Plus, I eat 1 protein bar that has 15 grams of protein in it.

I also take a multi-vitamen in it that has Phosphorus, Boron, vitamin K in it. I take vitamen C 1000mg daily as well.
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Your most welcome,

Though i do not normally handle Residence training typequestions, There are other people who can give you a better answer about this on the form.
I usually stick to nutrition,supplements and so on.

Though you neglected to mention whether or not you took any D or Magnesium. Without Those two your intake of calcium is near pointless. Calcium,Magnesium, and D are Synergistic and must be taken together (and in the correct ratios) for Calcium to have the affect you want.

BTW, the human body can only absorbed around 600MG of calcium at a time. So taking 1500MG twice is not very useful.

Ok so you are supplementing a total of 45 grams of protein, make sure your diet is giving you enough to hit that min number of 85 grams.
 
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