Tag: weights

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.

Let’s Lift

As we grow older, we are hopefully becoming stronger— physically, emotionally, and mentally. While we likely have glitches in all three, it’s possible to become stronger in big and small ways.

On I can hear everyone arguing about the aches in joints, the constant trying to remember where we put our phones, the fatigue brought on by loss and pain. 

I have the same arguments. But I’m challenging the notion that it all points to getting weaker. I think most of us would acknowledge we have made much progress in our thinking. Maybe we have set boundaries where there used to be none. Perhaps we refuse to beg for acceptance when we feel unwanted. We have learned when to say yes. And no.

Our thoughts about growing older matter and sometimes we have to push past someone else’s ideas. When I was diagnosed with osteoporosis, I was immediately prescribed medication. “You’re a female with a smaller frame. It’s inevitable.” Just the medical community’s long arm reaching for prescription drugs. Is that really the only answer?

So I did some research on how to build stronger bones. “Lift heavy things” was the biggest takeaway. So I bought a couple sets of dumbbells and started lifting. While I had to start at relatively light weight, I’ve gradually been able to lift heavier. I still haven’t had another dexa scan, which I believe will show change, but even if it doesn’t and I wind up needing to consider medication, I’m not going down without a fight. I’m getting stronger in the process.

All our collective experience, especially the hard things, has brought us wisdom so we can confront challenges differently. I had previously allowed someone to treat me poorly because of their need for power. Nope. Wisdom says never again.

And there’s so many ways to learn and grow. I love finding books that challenge my thinking. Not just clicking and scrolling my way to discouragement and even despair. But intentionally choosing what crosses my eyes.

It takes little strength to lift people along the way. Just a decision to be the reason someone feels seen. It can be a smile or a kind word to someone we encounter in our day. Or reaching out to someone we know is going through a challenge. It’s asking the question: How can I get out of my own small world?

I’m older than I’ve ever been. And I’m also stronger. I made a decision to lift: lift weights, lift thoughts, lift people along the way. One tiny degree more than yesterday. Older and wiser. Older and more emotionally stable. Older and stronger.

Let’s not allow others to define our season. What we think about our aging process matters.