The Myth About Osteopenia and Muscles

One of the biggest myths I have heard is that you cannot reverse osteopenia once you have it. You can reverse it! Contrary to what your doctor may tell you, you can improve bone density without medication. You are not condemned to osteoporosis but you have to invest in yourself to make sure you don’t get it. I had osteopenia at 50 and solid bones by 63 that looked like a 30 year old.

How did I do this? Movement and lift heavy stuff.

But Lee, lifting weights is boring! So is not being able to walk or get yourself off the toilet. Think about all those muscles you use to move yourself up and down from a chair. How will you do that if you have no muscles and your bones are fragile?

Lift heavy stuff and move your body. Be active in a variety of ways. Keep your body moving. Moving parts don’t rust! Never fear, you will not bulk up unless you indulge in some serious hormone therapy. Even me, on basic BHRT, has not turned into the Hulk.

Maintain your grip strength! It is a biomarker of aging as are your muscles. As grip strength decrease, so does your independence. Poor grip strength is shown to have direct correlation with all cause mortality (death by any cause), cognitive impairment, and bone mineral density.

While I love weight lifting, I understand that not everyone does. Find what works for you. Weights, bands, kettlebells, rucking, something is out there for you.

Know what type of workout person you are. Are you good to workout at home alone? Do you need a trainer or accountability to do a workout, or even just the community of the gym to make it happen? Would a long run be the ticket? Not really. You need to do the cardio part but in order to have muscles you must use them. Muscles need weight and to push against something to be strong. That resistance also strengthens the bones.

What to use? At home, resistance bands are an easy option and inexpensive vs investing in weights. Buy bands fresh, they do wear out and snap over time. If you want weights but aren’t sure, look on Facebook marketplace or Craig’s List. Start small and move up as you get stronger. Still not sure, visit your local fitness supply store. The folks that work in these places are knowledgeable and very helpful.

Youtube is your friend for workout routines. Or, get a trainer at the gym, take classes. Some Planet Fitness gyms offers classes as part of the membership, no trainers, but the price is usually great for a gym. Trainers will help you get the correct form in weight lifting. With resistance bands it is easy to have good form at home.

As I come out of chemotherapy I sort of want to work with a trainer again. I am definitely dedicating more time to getting back into shape. Having my full health back is super important to me. The stronger I am now, the better I will be in the next couple of decades.

You goal is to be lean and strong. If you focus on building muscle the lean part will happen. Even if lean doesn’t happen, you will be strong that is the important part!