Comparing the side-effects of two different osteoporosis treatments

Two popular options to inhibit bone loss that results from osteopenia: You can take a drug or begin strength training. Both have side-effects.

From this NYT article Splits Form Over How to Address Bone Loss:

“Millions of people worldwide, most of them women, have been told they have osteopenia and should take drugs to inhibit bone loss. But the drugs carry risks, so many public-health experts say the diagnosis often does more harm than good.” 

The possible side-effects of osteoporosis drugs:

• Nausea

• Abdominal pain

• Constipation

• Indigestion

• Muscle pain

• Bone and joint pain

• Diarrhea

• Abdominal distention

• Acid backup

• Difficulty swallowing

• Esophageal ulcers

• Excessive gas

• Headache

• Stomach ulcers

• Vomiting 

An improperly designed strength training program results in injury, drudgery, and wasted time. The side-effects of a properly designed strength training program:

• Enhance joint flexibility

• Improves balance and coordination

• Increased metabolism

• Look better.

• Decreased mortality risk

• Increase strength

• Increased protection of bones and joints

• Alleviate symptoms of depression

• Improved neurological health

• Improves functioning of your immune system

• Reverse age-rated energy decline

• A long list of cardiovascular improvements

• Best of all you will just feel better 

The exercise program we use at our Austin strength training facility was derived from a study working with osteoporosis patients. Researchers found that bone density increased, joints hurt less, and muscles were stronger and more toned with minimal time exercising.  It has been shown effective for women and men of all ages.

One of our clients was 65 years old when she started. She worked out once a week for 30 minutes of strength training. It takes time for the muscles and bones to recover from the stress of strength training.  A year later her bone density had increased 12.4 percent.  Obviously results will vary, but others have had similar results.

Past blog posts on the subject of osteopenia: 

Increasing bone density at age 60

What clients are saying - "My doctor said it would not be necessary to start taking drugs to preserve my bone density”

Diagnosed with osteopenia at age 43 - 22 years later osteopenia free

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Where to place the carrot - the difference between finishing and quitting

Several years ago I participated in the MS Tour For Cure, a two-day 150 mile bike ride.  On the last half of the final 75 mile ride, I settled in with a small group of riders who were keeping up, what was for me, a blistering pace. We sailed past each of the rest stops. Toward the end it was all I could do to take my turn in the lead. I stayed with it because my odometer indicated that we only had a little over mile to go – the carrot (the end of the punishing ride) was very close.

I was really suffering. I wondered if others were suffering too. Then, someone in the group asked how much farther?  Another person replied: “Five miles to go” – that reply suddenly placed the carrot very far away. I knew that was wrong.  One of my co-riders, Shane, didn't know, and he immediately fell off the pace.

I left the group and went back to Shane. He told me he could not hang for five more miles. I assured him that it was not five miles; it was less than a mile – the carrot was close. He got on my rear wheel, and I took him back to the pack.

When we made it back to the pack the finish line was in sight – the carrot was extremely close. Shane bolted to the front and left the group to finish well ahead of us. Shane had more left physically, but he was almost defeated mentally.

This is relevant to exercise. A person is capable of performing at an absolute level. Somewhere below that level is what someone is willing to do by themselves. A good personal trainer will get the subject to go to a level closer to what they are truly capable of and do it in such a way that is safe and without panic. To do that a good personal trainer will be “in the moment” - they will know exactly what the client is experiencing. When Shane fell off the pace I knew where he was physically and mentally.

An experienced trainer who is in the moment will be totally consumed with what is going on with a client during the most difficult repetitions. At our Austin Personal Training facility our trainers know what you are going through; they have been through the process themselves. They keep accurate records of what the clients have done in the past and know exactly what clients are capable of.

Toward the end of an exercise clients unconsciously break form, hold their breath, and begin to panic. A good trainer anticipates those breaks in form and helps the client maintain constant breathing and thereby avoid panic. She will know where to place the carrot. It is anything but boring for the trainer, and the client really appreciates it.  When the workout is over you’ll experience the deeply relaxed state that comes with being flush with endorphins.  It is a great place to be, and with a capable trainer, you will look forward to each training session.

Request a complimentary first session at Kelly Personal Training

 Click here to schedule a session to try it yourself

Complimentary first workout

*Before you stop by please call us. We operate by appointment.