I am definitely afraid of falling on the treadmill, particularly after hearing of the Facebook CEO’s husband dying on it, and MOWC’s injury. Just scares me.
I crank up the incline to the max, and walk rapidly, about 15 min miles. I put the safety clip on also, and tie my shoes tightly. Don’t know if I’ll ever get over that fear, as I’ve been known to fall flat on my face while running, for no particularly good reason except tripping over a tiny root.
The reason we use the rower is that it was recommended by D’s rheumatologist as a way to exercise most of your muscles but little to no jarring, so kinder to joints than jogging or running or even walking. It’s also less likely for folks to fall and be injured that way, since you’re sitting. So far, we’ve been using it > 1 year and no problems (except when we do too much after laying off too long—ouch).
@Himom – that’s my concern about the gym Dexascans – I’ve read that it’s very important that the medical scans be done at the same facility with the same machines, because of calibration issues and differences between manufacturers. Plus it is important that the facility doing the medical scan have precise records of the previous scan to make sure that the physical placement of the body in relation to the scanner is exactly the same.
Also, one reason that the medical scans are not done with 2-year intervals is that the margin of error on the machines is greater than the amount of bone loss that is likely to happen within a year for typical age or hormonal related changes. It’s possible that I will get a scan this year (+1 year past original diagnosis) as my doctor said that was the plan – and I do think it makes sense because I don’t have a baseline prior scan – but I’ve decided that it doesn’t really matter and that because of that MOE issue I wouldn’t want to read too much into a small change.
This is why I’m hesitant to go for one of those scans you can pay for at a gym. I’m afraid of the psychological impact inaccurate info might have on me. I’m not sure I want some extraneous bit of information that potentially contradicts what’s in my medical records.
I’d assume the clinical trial your internist did would have been medical scans – so its concerning that even those were inconsistent – but I’ll know when I have my next scan whether or not the results make sense.
@HImom, you have my admiration, rowing machines are really hard!
Thanks for the thread!
I’m 57 and started running the first time 3 years ago, at first via a local couch-2-5K class at my neighborhood lake trail (3.5 miles around - perfect for 5k, which I try to do twice weekly…sometimes more, often less due to weather or heat). With running and diet, I lost about 15 lb slowly… over about 18 months. That puts me around BMI 22. I am mostly happy with that (except a few holdover holiday pounds) but would like to get back go a gym for exercise classes / core strength.
FOOD LOG - A lot of people really like MyFitnessPal, so I think you can’t go wrong with MFP. I happened to start up with MyNetDiary cellphone/laptop app, first with the free version and then the $3.99 (one time payment) version. I continue using it now for weight maintenance , mostly because I like it for nutrition tracking. The food library is extensive, including restaurant food and grocery store items (you can just take photo of bar code). Recently I switched to Premium ($60/year) fo easier nutrient analysis, with long term averages by MANY categories.
I forgot to mention that I am an Apple Watch devotee- migrated from FitBit about 16 months ago after I burned through yet another FitBit. I LOVE the Apple Watch and can’t say enough about how good it is. I like its metrics and work hard to close my 3 rings every day. Only one of the rings is customizable- the “Move” ring which is basically active calories. I have an aggressive setting and I feel I’m a little too compulsive about it. I had a streak going of closing all the rings every day since last May 14 or so, but I lost it in December when I had strep throat and simply couldn’t be active enough that day. It’s not just exercise- it’s your regular walking and activity. I run with a Garmin GPS watch on my left arm and the Apple Watch on my right so I don’t lose any activity recording.
I think rowing machines are really hard. Question- does that get you the weight bearing benefits for bone density?
I’m just a layman, but rowing won’t offer the same weight-bearing exercise that running and walking do. But I believe rowing, as a resistance exercise, probably does provide some benefit in the prevention of osteoporosis, because you’re spine, hips, knees, elbows, wrists, etc. are all involved in the pulling motion.
But I’m no expert. 
Speaking of rowing, my HIIT this evening will include a 1,500 row as one element.
Regarding the DXA scan, there’s a margin or error for sure. The website claims 1-2%. And there will always be the possibility of “operator error” too. So, if you’re truly interested, find a reputable business with a fixed location that has excellent online reviews or by reference.
I’ve done Tai Chi for 10 years, 3-4 times/week. This includes Quigongs. I have had osteoporosis for more than 10 years and so far no fractures. Tai Chi doesn’t twist like yoga, or put pressure on my neck. It builds both strength and balance. I feel better while I am doing it and wish I could just do it 24/7.
For aerobic, low-impact exercise I might suggest Nia, which combines tai chi and jazz dance and is a lot of fun.
I admire folks who can run. I never could do anything beyond 50 years dash without developing hives. It seems like many people do it and I never could get into it betweeen the hives and exercise-induced asthma and now supplemental O2 needs.
Here’s an article about rowing. It’s a good lazy way of exercising a lot muscles at once, which is my preference.
I wasn’t going to post b/c I am absolutely in the “light” category. I have always been active (as in not sedentary, but definitely not athletic in any way), but since hardcore is not a requirement…
My brother had a sudden death incident (what they called it, basically his heart just stopped) on Dec 26. They resuscitated him but it took 15 mins of CPR before the ambulance arrived. He was declared brain dead on New Year’s Eve and passed away at 59. It has really struck home just how much we need to take care of ourselves. My brother lived a lifestyle completely opposite of mine, but obviously we still share the same genes.
I’m 53. I never struggled with any weight issues at all until I had our 9th when I was approaching 44. About 2 yrs ago, my dr dropped my synthroid dose from 200 to 150. My weight shot up immediately. Now I really need to lose about 20 lb, 30 would put me near my pre-#9 weight. I’m not convinced I will ever be able to lose it until I hit the other side of menopause b/c I cannot lose weight no matter how much I control my diet.
I walk on our treadmill about an hour at least 5 days per week. We rarely eat processed foods. If coffee is a vice, that’s mine. I never drank coffee until our youngest was born. Now I cannot function without 2 cups/day. I drink 1-2 glasses of wine every couple of weeks (or the odd consecutive week). Dark chocolate…yeah, that’s a huge weakness, but I try really hard not to indulge! I’m pretty sure that those are not the culprits for my inability to lose weight. (But, if the coffee is, the weight is staying, bc I cannot function without it! Like I said, I’m definitely in the “light” category for this thread!! 
)
Anyway, my baby will only be 16 when I’m 59. My brother’s death has definitely impacted my psyche and how I am viewing every day normal living. I am definitely more aware of needing to be 100% responsible for being active and making healthy choices. I felt like I was, but now I see some that were pretty lax (not getting enough sleep being 1 of them, for sure) and really want to put in more effort for long-term health (without visiting a gym b/c I don’t have time in my life for that.)
Welcome @Mom2aphysicsgeek ! I REALLY mean it when I say this- I like the mixture of “light” and “hardcore.” I think it will be very helpful and good lessons for all of us. As your post shows, there are influences in our lives that have dictated where we are today and why we got started. I don’t expect everyone to be like me, but I admire anyone who recognizes the importance of health and fitness. It is certainly no guarantee of longevity. I have had beloved running friends drop dead at relatively young ages, and have seen heavy smokers live a long life. I think we need to do what we can.
@Mom2aphysicsgeek I’m so sorry about your brother.
“Light” category is more than “nothing” category. It’s all relative! No one starts off running a marathon or swimming 50 laps. Establish your starting point, reasons and a reasonable goal (losing 2 pounds? exercising 3 x a week? Running a mile without stopping?) and then put one foot in front of the other.
The other thing I’ve decided is that having a perfect dinner on the table isn’t necessary, having a cluttered table is ok, cutting short a phone call is not the end of the world - but I WILL find the time for exercise. Most days, something else can wait.
@sushiritto , I think you’re right regarding the weight bearing differences between rowing and running/walking being significant with regard to osteo. As to the action of rowing itself, what’s kinda interesting is that the benefit of resistance training to osteo is the tension of tendons on the bones caused by muscle contraction. The pull of the tendons where they attach to bone stress the bone which triggers bone repair/construction. So I guess if you row with heavy resistance (where adjustable) or just row fast and hard enough, it could help.
Ever since I started working as an adult, I could no longer worker out in the morning. My “day” job has always been very fast paced and stressful in nature. As a result, my head has always been immersed in thinking about my work day when get up which distracts from my work out focus. Bleh! So I would always work out after work at about 8-8:30. Now, at 66, training clients at night or early in the morning, still working my “day”job a couple of days a week, after 14 hour days, working out at night has lost its appeal, lol. So now, my challenge is to restructure my day so that I can consistently work out either mid-morning or mid-afternoon. Will test the waters and see what works best for me.
I can empathize with those who struggle for consistency. What I have found helps me is to have some kind of ritual which triggers working out. For me, it’s putting on my workout pants. They always sit out in plain view. If I’m equivocating about working out, I find that the act of putting the pants on triggers going down to my home studio. It’s taking that first little step that changes my mindset.
I liked the comments about weight vs developing strength. It really depends on your goals. If you want to prioritize increasing muscle mass and strength, you have to eat enough to gain weight. While you can increase muscle and strength while losing .weight, it’s a very exacting process that has to be undertaken slowly so that you don’t lose too fast and take muscle tissue out in the process (your body can be very indiscriminate about where weight loss comes from). Conversely, to develop maximum strength and power, you need to eat more but not so much that you gain a lot of fat as you add muscle. It can be a real juggling act to find the balance you need.
I can understand how using TRX and programming with it can be very confusing. I run a TRX Essentials for people over 40 for just that reason. First couple of weeks, I focus on the mechanics of adjusting the straps, getting into them, suggested movement pairings and appropriate exercises. For those that don’t have a class to learn the basics, TRX has a ton of good videos on its website and YouTube has a ton of good videos too.
I run slowly… probably walking same distance would be just as good.
I use MapMyRun to get pace info (total and splits) every tenth kilometer and listen to podcasts (my favorite is Freakonomics). Thus I know in past 3 years I’ve run 247 times (usually 5k, some days recently a little longer - once 10k). It’s fun that my little cellphone can have food log app, running app and podcasts too. Ha, also Google map locator so my husband can “find the body” (our joke) if I don’t come home from a run.
@MomofWildChild says rowing machines are really hard. To me, it seems so much easier than running!
Clearly there is not the same kind of impact that running has, but I’m hoping the overall resistance of it will help some with bone health. It also helps me keep up the leg strength so that I can run a tiny bit…I generally run a couple of blocks a few times a week while walking my dog, on the theory that a little running is good for the bones.
@MomofWildChild – I don’t find the rowing machine hard at all. I tried all the cardio machines but I get fatigued really quickly on the elliptical & I just find the bikes rather boring and doing nothing for upper body. Stair machine kills my knees after the equivalent of 6 or 7 flights. But I row 2500+ meters each session, which takes me a little over 20 minutes. So basically about 4 minutes for 500 meters – I think a strong rower can go about twice as fast.
I think part of the difficulty depends on how its paced — since I want to be getting 20 minutes of cardio, I pace myself accordingly. I find that there’s a second wind – I start to feel tired and then about halfway through my body just kind of gets into rowing and often it’s hard to stop. I would think you’ve probably experienced something similar with running, once you know where that point is, it’s pretty easy to push through.
Most people at my gym only row for 10 minutes or less, but I did meet a guy one day who does an hour. (I know because I was waiting on the machine and asked him how much longer he would be – sometimes I will use the stationary bikes while waiting on the row machines – I don’t want to be just sitting and doing nothing).
It is NOT weight bearing but it has been shown to have some positive impact on bone density, particularly in the spine – which is where my osteoporosis is. Here’s an article: https://www.concept2.com/files/pdf/us/training/training_indoor_rowing_and_osteoporosis.pdf
I haven’t read the underlying studies cited, so it’s very possible that the people who benefit have a more regular or rigorous training schedule I’m 66 years old, I’m just going to do what I’m going to do and see how things go. For spinal health, I’ve decided that there’s more than bone density to worry about anyway – I don’t want to develop kyphosis and the best defense against that is improved posture, so anything I do to strengthen the muscles in my back & shoulders is probably just as important as bone density.
Good points @calmom . I’ve found that most people who either hate running or find it too hard are trying to go too fast. Even with my training, most of my running is supposed to be at an easy pace- and that means EASY and not MODERATE. You should be able to recite something or converse in short sentences. There are heart rate zones for that which I am able to use, but basically everyone tries to go too fast- even very experienced runners. It can be frustrating to go as slowly as “easy”, but it really helps with avoiding injury and excess fatigue. There are times to do intervals or pick up the pace, but most of the running (especially when first starting a running program) should be very easy. Walking breaks are great- maybe run a minute and walk a minute to start.
A running partner taught me something long ago- “It’s not who wins the workout!”
Many thanks to MofWC for starting this thread!
I don’t think I introduced myself here yet. 50-plus woman, work is a quite sedentary profession. As far as exercise goes, I used to be a runner in HS and (a little bit) in college and also a XC skier, but I was never a distance runner. I pretty much stopped running and doing any meaningful exercise other than functional exercise (wink wink, yardwork) after college. Obviously, I picked up a few extra pounds here and there… precisely about 30 in total. The summer I registered here in CC, I made a “bet” with my kid that if she applied and got into the college she eventually graduated from, I would get back into shape and run through their scream tunnel. Lol. Little did I know that the race had qualifying times! ? The little stinker did apply and then enrolled at that school! By that time, I already learned that it had to be not just any 26 miles, but 26 very fast miles. I thought the kid would forget and forgive if I did nothing. Miraculously, after that kid graduated from HS, a perfect trifecta happened! I had a bout of heartburn that left me not able to eat anything for days and sent me into endoscopy. I realized that I lost serious weight during that month. Then our garden produced a record crop of vegetables. Rather than letting all that good stuff rot on the vine, we diligently ate all of it: zucchini, eggplant, cukes, tomatoes! Both Mr. and I dropped some weight! Then I was volunteered by my coworkers to run the 5k as a member of our company team in a local team triathlon. I did not have time to train:… I was huffing and puffing, still managed to finish under 30 minutes, and soooo hated it. My Mr. decided that we both needed to get back into shape and suggested looking for a treadmill so we would not have to be soaked (it is Seattle, after all!). I began using the treadmill diligently. That was 10 years ago. Still have that treadmill - it moved with us to the new place. I did eventually get fast and got enough endurance to run a marathon and BQ on the first try. Registered for the big race, only to get sidelined with a knee injury (folks, please don’t jump off retaining walls fresh off a long run). Had to skip that race, which was actually a blessing because it was ungodly hot on that day in Boston. Since a bunch of time passed, I had to requalify and because of that missed the infamous bombing (apparently, my projected time would have put me near it). Ran another marathon, qualified again, and finally ran Boston Strong. Then ran a bruital race in Hawaii (90 degrees and hills is my definition of hell), took a break from running because school and life were getting hectic… Then - out of the blue - I got sidelined with hip pain that after a long series of tests turned out to be a torn labrum/FAI. Did not win the genetic lottery, I guess. Still recovering from that sucker so no distance running for me yet. We keep us busy with yard projects (an acre of invasive species to clear, anyone?) and long trail walks. I use my 15 lb dumbbells every evening to loosen up my upper body muscles and periodically “run” on my ZeroRunner (an elliptical that mimics running motion). My Mister pedals his stationary bike while I “'run” and also likes to move ungodly amounts of stumps, bricks, rocks, and dirt in the yard for fun.
So, to sum it up, I am a half and half - can be pretty hardcore with my stuff but don’t mind a nice, long walk or yardwork for exercise. 