Improving Bone Density

Sounds fabulous. Just wondering if you could give us some idea of the exercises you do. Unfortunately us in the rural areas don't  get access to these things. Thanks Kath.

Yes it must be difficult in rural areas. We do four main exercises (a deadlift, overhead press, squat and chin-up type of exercise) which you do need to learn the correct technique for and you do need specialised equipment for. However they also have an on-line course that I think anyone can do with just a few simple pieces of equipment at home. If you look them up on google (The Bone Clinic) all the info is there about the on-line facility etc. There is a cost involved but I think it is fairly minimal. They are associated with Griffith University and have a dietician and exercise physiologist too.

hi Kath,
I think Deanne will confirm that there are on-line classes through the Bone Clinic - it is called ONERO if you want to look it up.  I contacted the Clinic and they sent the information.  You might like to do it on-line.
Hi Deanne,
Just to fill you in on my recent bone scan since Prolia injections - my spine T-score has improved from  -0.12 to 0.32  so at least something is working.  Due for No.8 in December.  Maybe I will try ONERO too.
xx Michelle

Hi Michelle,
Yes that is right the on-line course is called Onero. I was going to do it until they told me that there would be a centre opening up on the Sunshine Coast.

Glad to hear that your density has improved on Prolia. Sounds like yours was a lot better than mine to start with. Mine was -3.2 (T-score at spine) but normal at my wrist and ok (but less than ideal) at hips!  It had deteriorated 11% (at the spine only) in just 12 months. Hopefully I can improve this with exercise specifically targeted for the spine which seems to be my major problem area. 

I like the fact that the only side effects of this exercise approach are that I will improve my strength and balance while having fun with some lovely new friends. With Femara also already effecting my cholesterol I want to leave more medication as a last resort. Sooo hoping this works for me but only time will tell. Keeping my hopes up and fingers crossed! :)

Thankyou so much. I'm not recovered enough for dead lifts yet...or much of anything but this is definetely an option.

It's good to have options  :). It sounds really hard but it's very basic and they demonstrate it really well and it's actually easy to learn with the right instructions.

I am not at all strong in my upper body (probably my problem!  :() but already I am lifting 25kgs. Most of the ladies are a bit older than me (I am 50) and they are lifting heavier weights than me!

They actually have clinical classes for people with injuries or other health issues and the exercises are adjusted to their needs. Today there was a lady with a fused spine and lymphoedema in one arm. The exercise physiologist had adjusted the exercises to be safe for her. Obviously it is not possible to do this for the on-line program but the exercises on that are not using the weightlifting equipment. I think they are more resistance, balance and impact based.

Another alternative for people is to see an exercise physiologist in their area (if available) and have them design an appropriate program for them. Your GP should be able to refer you and with a GP Management Plan you are entitled to 5 visits subsidised by Medicare. 

We are so lucky to live in Australia where we do have options, even in remote areas thanks to the Internet. Getting support on here is a great example of that.  :)

Lifted 30 kg today in the deadlift. I only weigh 60! I am amazed at how good I am feeling after each class. One of the ladies remarked that she feels taller after each session. It is excellent for your posture and not that strenuous.

As one of the coaches put it - this is not about endurance or even fitness. It is purely about using your muscles so they send messages to your bone to grow a bit more. If you don't use those muscles you don't stimulate new (and stronger) bone growth. Each exercise is aimed at using the muscles to encourage bone growth in your hips and spine, where most people have bone loss as we age (and have low estrogen levels). Because of the treatment we are on for preventing recurrence (if you are hormone positive) we are even more at risk of bone loss than the average person unfortunately.

I never thought I would ever do weightlifting but this is actually fun  :)

Impressive, Deanne!  As usual, you give things 110% and deserve a great outcome!  Keep up the good work  xx  Michelle

You are welcome  :) I agree this forum is such a great place to find things out. I am sure my life is so much better than it might have been post treatment because of the things I have learnt about from others on here.  <3 it!