Tag: exercise

My Journey from Treadmills to Dumbbells

A number of years ago, I was diagnosed with osteoporosis. I knew very little about bone density at that time. But I was approaching 70 and knew I needed to take it seriously.

Women lose significant bone mineral density with hormonal shifts during menopause years. Fractures are a major cause of morbidity in postmenopausal women, and bone density is the big factor here.

When I got my diagnosis, I was handed the typical prescription. Doctors provide invaluable service to us, but I also think they can be shortsighted when it comes to solutions outside of pharmacologica. I began by following the protocol, but also started researching alternative pathways so I could get off it.

I learned that muscle mass is directly tied to bone strength, and muscle mass decreases as we age. For many years I had been aerobically active but not necessarily strong. I had run a marathon and taught aerobic classes for years. It was a formula for disaster as I was getting older. 

The weight section of the gym always intimidated me. But this past January, I was in Palm Springs with my daughter. She wanted to find a gym so I went with her.  As I stared blankly at all the weights and machines, she stepped in and began helping me. 

After that, I had the courage to continue the journey on my own. As I gradually increased the weight, I began to see small changes in muscle. The picture above is not going to win any awards for muscle but, compared to where I was, I am happy about it. Motivation comes as we see the effects of our hard work.

So “lift heavy things” became a mantra for me. Below are some recommendations I implemented to address bone density. It is never too late!

Start small

  1. I bought a 10-pound weighted vest and began wearing it for short intervals around the house. Then I took it for a walk. I was amazed how heavy an extra 10 pounds felt. Some people have found change by doing nothing other than that.
  1. I purchased some light dumbbells, (3, 5 and 8 lb weights to start) and began with some basic exercises. Tricep extensions, bicep curls, and shoulder presses were where I started for upper body. I also did body weight squats and lunges for lower body. I have since added much heavier weights (I’ve added 10, 15 and 25 lb weights) and purchased a barbell, but it has taken time to get there.
  1. Whenever I wasn’t sure, I would google “how to do a proper” whatever. I discovered many free YouTube programs, and after getting familiar with the exercises, landed on Caroline Girvan’s Iron Program. It is definitely challenging but very adaptable to beginning levels.

Supplement

  1. I started regularly taking Vitamin D3K2 as it is essential for bone density. It helps the body absorb calcium, which is crucial for maintaining strong bones.

  2. Creatine helps build bone density and muscle mass, especially when combined with resistance training, so I added that to my daily supplement routine.

Eat for strength

Protein needs go up as we age because muscle mass is declining. I aim for 1 gram of protein for every pound of ideal body weight. Because that is a high number, I have to be intentional about it. It’s not a number I always hit, but if I aim for that, my numbers are higher than if I was just hoping for the best.

Just move

The whole “motion is lotion” is true. We do not stop moving because we get weaker, we get weaker because we stop moving. Aim for whatever is possible and go on from there. When I was at my worst with Rheumatoid Arthritis, I could only walk to the mailbox. So I did that. 

Let’s not just hope for the best and wait to see what happens. I have another dexa scan next month and am hoping I see improvement. But either way, I am getting stronger.

We are not only getting older, we are hopefully also getting wiser. That’s our portion. Let’s lean into it.

Rating Our Health

I was at the doctor’s office with a form asking me to rate my health from poor to excellent. That’s always a tricky one.

The obvious choice to me is excellent. But then I wonder what the doctor would think. I have a couple of “conditions” which might suggest otherwise.

  • High blood pressure since I was pregnant with Hunter, my fifth born son who turns 30 this year

  • High cholesterol and a scan confirming I have a bit of arterial build up
  • Ten years of living with rheumatoid arthritis, a disease involving a lot of pain and a long healing process. And many life changes.
  • Osteoporosis, which the doctor said requires drugs. “You’re a small framed older white woman. It is inevitable,” she said.
  • Three melanoma moles, gratefully discovered early and removed. Thank you New Jersey shore and baby oil.

Knowing those conditions would be revealed on the form, I still checked “excellent.” 

When I check excellent, I do it because I am the one that gets to decide what my health looks like. Not the doctors, not the labs, not the test results. I get to decide.

I definitely have not ignored doctors, labs, or test results. On the contrary, I have taken each one very seriously.  But I recognize the responsibility I have to be involved in my healing process.

It’s certainly not the case I have it all figured out. Or that I won’t be affected by any of them. Or that I’m never in fear about them. I just want to be assured that I have done the best I could with the one body I have been given.

Getting older takes a lot of work. It might be “easier” if we just let life happen and accept aches and pains and conditions as part of it all. But my philosophy is to believe we don’t just get older, we also get wiser. 

I’m going to be looking at what I’ve learned from each condition, beginning with bone health and muscle loss. If there is one person that can benefit from this, it’s worth putting it out there. There are principles that apply to more than just a diagnosis. They apply to life.

Older and wiser. That’s our portion. Let’s lean into it.