Im back and have more questions

[barbara]

I had to be away on what I thought would be a short trip. More problems
arose in the family so I needed to stay longer. I said I would be back
so hear I am. My doctor diagnosed me with Osteoporosis early this year.
She gave me a precription and sent me on my way.

I am interested in the weight lifting program. Due to other health
problems I will not be able to do any heavy lifting. I have had a
mastectomy and lots of lymph nodes removed. I was told to be very
careful with the arm. I have 3 pound hand weights. Am I
accomplishing anything at all with 3lb weights? I walk each day and
climb stairs instead of escalators or elevators. Is there any other
exercise I can be doing that does not involve lifting heavy weight? I
am allergic to chlorine so can not use a pool. Is there anything I
should avoid doing?

Each day I drink at least 2 10 oz glasses of milk. I also take Oscal
with 500 vitamin D twice daily Actonel was prescribed and I take it
once a week. In addition I take 1 Centrum silver each day..

The doctor gave me the results of my scan. The top of the page is
Ancillary Results whatever that means---lots of numbers that means
nothing to me. There are some color charts (red, yellow and green) I
dont know how bad off I am becuse I cannot make heads or tails out of
the thing. I mentioned before I am very unhappy with this doctor and
plan to change. In the meantime I would like to feel like I am doing
something to improve my condtion. I would like to understand more
about the hand weights and physical activities that would help me as
well as other exercises. Thanks for any help you may provide. Barbara

[Art S]

"barbara" <ddjsma@webtv.net> wrote in message
news:12271-3F5EA5A9-450@storefull-2336.public.lawson.webtv.net...
> I had to be away on what I thought would be a short trip. More problems
> arose in the family so I needed to stay longer. I said I would be back
> so hear I am. My doctor diagnosed me with Osteoporosis early this year.
> She gave me a precription and sent me on my way.
>
> I am interested in the weight lifting program. Due to other health
> problems I will not be able to do any heavy lifting. I have had a
> mastectomy and lots of lymph nodes removed. I was told to be very
> careful with the arm. I have 3 pound hand weights. Am I
> accomplishing anything at all with 3lb weights?

Most important rule: do what you can.

A few questions:
1) do you have access to a gym?
2) you say you can't lift your arms. Does that include lying down on a
bench (or the ground) and pushing weights? How about if you are on
a decline bench (so your feet are 1 - 2 feet higher than your head)
and you push the weights (that way, the motion is your hands go from
your chest towards your thigh)?
3) can you put weight on your shoulders? (I'm thinking about calf
raises) How about having your hands shoulder high, but holding
something in place, rather than lifting weights? (I'm thinking about
squats).
4) What are your restrictions? (It would make it a lot easier to make
meaningful suggestions if you listed the restrictions).

> I walk each day and
> climb stairs instead of escalators or elevators. Is there any other
> exercise I can be doing that does not involve lifting heavy weight?

To increase your bone density, you need to give them a "reason" to
to get stronger. This translates to you need to do something that will
cause them to (microscopically) compress. (Once they have adapted
to the stress, they stop compressing, removing any stimulus to get
stronger. Then you need to increase the stress.) You can cause the
compression in two ways:

1) from impact (walking, jogging, running, jumping). If your bones
are already adapted to walking, you would need to jog, run, or
jump. In general, you increase the impact by going faster. Note
that walking/jogging/running down a hill will result in your feet
hitting the ground faster than walking/jogging/running up a hill,
increasing the benefit.
2) from lifting heavier weights than you are accustomed to lifting.

> I
> am allergic to chlorine so can not use a pool. Is there anything I
> should avoid doing?
>
We don't know enough about your situation to even hazard a
guess.

> Each day I drink at least 2 10 oz glasses of milk. I also take Oscal
> with 500 vitamin D twice daily Actonel was prescribed and I take it
> once a week. In addition I take 1 Centrum silver each day..
>
> The doctor gave me the results of my scan. The top of the page is
> Ancillary Results whatever that means---lots of numbers that means
> nothing to me. There are some color charts (red, yellow and green) I
> dont know how bad off I am becuse I cannot make heads or tails out of
> the thing.

Look at:

http://courses.washington.edu/bonephys/
(http://courses.washington.edu/bonephys/opDEXA1.html in
particular)

and http://uwcme.org/courses/bonephys/index.html

What is the bone density? T-scores? Z-scores?

> I mentioned before I am very unhappy with this doctor and
> plan to change. In the meantime I would like to feel like I am doing
> something to improve my condtion. I would like to understand more
> about the hand weights and physical activities that would help me as
> well as other exercises. Thanks for any help you may provide. Barbara
>

Once we know your restrictions it will be far easier to make suggestions.

Art

[barbara]

Thank you Art for responding.

The only restrictions I have is with my left arm. It is a functional
arm---nothing I am unable to do but things I was told after my
mastectomy never to do. I was told not to put undue strain on that arm,
to be careful not to let the arm get a sunburn, avoid even minor cuts.
I was told not to allow that arm to be used to take blood pressure or
draw blood. I was told to avoid all these things in order to avoid my
arm permanently swelling to 2-3 times its size.

Except for osteoporosis I have no other problems. I am capable of
doing most anything but I have to watch out for the left arm and that
includes not straining it by lefting or pulling heavy objects. I live
in a community that has a fitness center (no instructors). The
equipment is there for the residents to use. I use the treadmills,
stationary bicycles and pull down bars with light weights.

I am not sure what else you would need to know. Thanks again for any
help. Barbara

[Françoise]

Barbara,

You can look at:
http://www.strongwomen.com
the founder is Miriam E. Nelson, PhD, author of the following books
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis

They are very good. I have 2 of them and I have been doing the exercises
from both books for quite sometimes. I have Strong Women Stay Young, which
was my first one and I added Strong Women, Strong Bones a couple of years
ago. There are good exercises with ankle's weight as well as exercise to
improve our balance. There are good informations in Strong Women, Strong
Bones on osteoporosis.

She also has a monthly newsletter. From her site, you can subscribe to the
newsletter and I think that you can contact her and ask any questions. She
has done some research on exercise for people who suffer from osteoporosis.



barbara wrote:

> I had to be away on what I thought would be a short trip. More problems
> arose in the family so I needed to stay longer. I said I would be back
> so hear I am. My doctor diagnosed me with Osteoporosis early this year.
> She gave me a precription and sent me on my way.
>
> I am interested in the weight lifting program. Due to other health
> problems I will not be able to do any heavy lifting. I have had a
> mastectomy and lots of lymph nodes removed. I was told to be very
> careful with the arm. I have 3 pound hand weights. Am I
> accomplishing anything at all with 3lb weights? I walk each day and
> climb stairs instead of escalators or elevators. Is there any other
> exercise I can be doing that does not involve lifting heavy weight? I
> am allergic to chlorine so can not use a pool. Is there anything I
> should avoid doing?
>
> Each day I drink at least 2 10 oz glasses of milk. I also take Oscal
> with 500 vitamin D twice daily Actonel was prescribed and I take it
> once a week. In addition I take 1 Centrum silver each day..
>
> The doctor gave me the results of my scan. The top of the page is
> Ancillary Results whatever that means---lots of numbers that means
> nothing to me. There are some color charts (red, yellow and green) I
> dont know how bad off I am becuse I cannot make heads or tails out of
> the thing. I mentioned before I am very unhappy with this doctor and
> plan to change. In the meantime I would like to feel like I am doing
> something to improve my condtion. I would like to understand more
> about the hand weights and physical activities that would help me as
> well as other exercises. Thanks for any help you may provide. Barbara

[Art S]

"barbara" <ddjsma@webtv.net> wrote in message
news:20715-3F5FE79E-32@storefull-2337.public.lawson.webtv.net...
> Thank you Art for responding.
>
> The only restrictions I have is with my left arm. It is a functional
> arm---nothing I am unable to do but things I was told after my
> mastectomy never to do. I was told not to put undue strain on that arm,
> to be careful not to let the arm get a sunburn, avoid even minor cuts.
> I was told not to allow that arm to be used to take blood pressure or
> draw blood. I was told to avoid all these things in order to avoid my
> arm permanently swelling to 2-3 times its size.
>
> Except for osteoporosis I have no other problems. I am capable of
> doing most anything but I have to watch out for the left arm and that
> includes not straining it by lefting or pulling heavy objects. I live
> in a community that has a fitness center (no instructors). The
> equipment is there for the residents to use. I use the treadmills,
> stationary bicycles and pull down bars with light weights.
>
> I am not sure what else you would need to know. Thanks again for any
> help. Barbara
>

I did a quick web search. Looks like a pain - carry your purse with
your unaffected arm, etc. Treatment: "exercise - see your physician".
(preceding information is from
http://www.methodisthealth.com/health/brst/lymph.htm, for those
interested).

I also discovered that I've had this conversation before with someone
else (who will hopefully chime in with what she learned since the last
discussion).

Suggestions:

1) See if you can find out what kind of exercises are used to treat
lymphedema - maybe you can use those.
2) See if you will be allowed to exercise your arm starting off slow
and only increasing weights slowly (the limit mentioned in the
previous conversation was 15 lbs. I don't know where that
number came from, or if it can be changed).
3) go to the gym and note the name of each type of equipment
there (most manufacturers attach a decal to each type of
workout machine giving a name ["military press" "calf raise"] and
listing the muscles that are exercised. Write down both. Since
there aren't any instructors, I doubt that they have any barbells,
squat racks, or power cages (the last two are metal frames that
you step inside of to lift weights. The weights are not attached to
them.)

Art

[John/Carmen]

Hi,
Today I just started reading the posted messages for osteoporosis. It
sounds like it's a deadly disease.
Last year I had a bone density test. It showed that I have osteopenia,
1.5 bone lost. I'll pray to the Lord that I don't get it.
Is there any way I can try to prevent from getting it?
My problem is that I have chronic constipation. My stomach is sensitive
to anything I eat. This week I started drinking non fat milk. It seems
to be agreeing with me. I've only been drinking 2 glasses of milk
because I didn't know if the milk would get me constipated.
The next problem is trying to find a calcium supplement that won't get
me constipated. The pharmacist told me that all calcium supplements can
make me constipated. I would have to drink plenty of water, eat fiber
foods. I do those two things anyway.
The doc told me to exercise. He didn't have to tell me to walk because I
do walk. I'm going to buy a tread mill in a few weeks.

Carmen

Talk to you later.

[cyli@visi.com]

On Thu, 11 Sep 2003 20:27:07 -0700 (MST), sheandi18@webtv.net
(John/Carmen) wrote:

>Hi,
>Today I just started reading the posted messages for osteoporosis. It
>sounds like it's a deadly disease.

Hardly _that_ deadly. It's nasty alright, but the general way you die
from it is by breaking a hip and winding up in the hospital followed
by the nursing home and then just fading away. Don't break a hip and
you'll have a pretty good life expectancy. Uncomfortable, but of
decent length. It'll be less uncomfortable if you take your meds
properly, get lots of calcium and vitamin D, and get some of the right
exercise.
--

rbc:vixen,Minnow Goddess,Willow Watcher,and all that sort of thing.
Often taunted by trout.
Only a fool would refuse to believe in luck. Only a damn fool would rely on it.

http://www.visi.com/~cyli

[John/Carmen]

Hi,
I will try not to fall, but I'm not very good with that. I've been
watching my footing lately.
I'm going to purchase a manual treadmill. I walk everyday, 3 times a
day, but the winter is coming. Even though it doesn't get that cold
where I live, there will be times I won't be able to walk.
The doc mentioned Fosamax in my last visit, but I don't know about that
drug. He also told me it's expensive. Plus I've read up about it and
there is so many things that a person has to do before and after you
take it.
I have a thyroid problem and I take medicine for that. I take my thyroid
medicine at 5 a.m. in the morning.
Thank you for posting a message.

Carmen

Talk to you later.

[cyli@visi.com]

On Fri, 12 Sep 2003 06:38:08 -0700 (MST), sheandi18@webtv.net
(John/Carmen) wrote:

>Hi,
>I will try not to fall, but I'm not very good with that. I've been
>watching my footing lately.


Do some balance exercises. If you know someone who does any
carpentry they can easily make you a board on top of half a sphere or
half a cylinder that's long enough and wide enough for you to have a
foot on each side of it (you'll only be a couple inches off the ground
and can do it near a piece of furniture you can reach out and touch if
you're bothered) and you stand on it until you can spend at least 5
minutes without either end of the board touching the floor (think
teeter totter). Also learn to touch each end at will, maybe even to
music. Dance by yourself. Try some of the standing Yoga poses.
Very simple, very good for balance.

I got off a bus last year, turned to walk to the corner, put one foot
on black ice and momentarily looked like a chorus girl doing a high
kick. My balance was good enough to get the leg and foot down and
only slide a little and look foolish instead of doing hospital time
(even with normal bones that could have been an intensely bad fall
onto rough ice and something metal that was behind me). Balance
exercises really help. Of course I had a couple of muscles that
wouldn't let me forget about it for a week...
--

rbc:vixen,Minnow Goddess,Willow Watcher,and all that sort of thing.
Often taunted by trout.
Only a fool would refuse to believe in luck. Only a damn fool would rely on it.

http://www.visi.com/~cyli

[John/Carmen]

Hi Cyli,

I'm going to invest in a manual tread mill, a small one. I don't have
much room in my mobil home. It's a small house. I can't seem to find a
manual tread mill.
Cyli, I'm a real clutz, but lately I haven't been clutzy. LOL. I've had
so many falls in the past. I fell off my bike millions of times. I
tripped on sidewalks.
Well anyway. Thanks for the info.

Carmen

Talk to you later.

[bj]

"John/Carmen" <sheandi18@webtv.net> wrote in message
news:4636-3F632C21-18@storefull-2278.public.lawson.webtv.net...
> I can't seem to find a
> manual tread mill.
>

I've seen them on QVC (a TV shopping channel, or at qvc.com -- search for
manual treadmill).
I'm sure other places must have them. What kind of shopping options do you
have in your area?
bj

[Beach Runner@nospam.com]

Manual treadmills are junk. running on the dessert is great, just carry
water.

Bob


John/Carmen wrote:

> Hi,
> I live in the Arizona desert. The nearest store is 50 miles in two
> different directions.
> I think I found a manual treadmill in Flagstaff which is one of the 50
> mile directions. I have to go and take a look at it, at the end of the
> month.
>
> Carmen
>
> Talk to you later.

[John/Carmen Carmen]

Bob,
You said that manual tread mills are junk. Well, I don't know what to
say about that. All I know is that I have limited space in my house and
the one that I purchased is small enough to store under my bed. It's
also a perfect size for me because I'm only 4' 11" and 109 lbs.
I'm still going to go outdoors and walk, but in the winter months if
might be differcult if it rains or snows.

Carmen

Talk to you later.