Category Archives: Ask Susie Q & A

Osteopenia, Torn Rotator Cuff, & Strength Training

Osteopenia, Torn Rotator Cuff, & Strength Training

A woman with a torn rotator cuff and Osteopenia recently wrote to ask what moves she should avoid when beginning my Safe Strength Training for Osteoporosis Prevention video. Here’s my reply with tips and personal shoulder stories. My Best Advice My very best advice would be to see a sports medicine doctor and get a referralContinue Reading

Keeping Exercise Safe Over-Fifty and in Zumba Classes

Keeping Exercise Safe Over-Fifty and in Zumba Classes

Keeping exercise safe over-fifty, especially with osteoporosis or osteopenia (low bone density), can be a challenge. I often get questions about whether Zumba or other high intensity exercise classes are safe for my age group, the over-fifty crowd. Have Fun, Get Fit, But Do No Harm! When the whole class is having a blast movingContinue Reading

11 Tips for Keeping Good Posture for Life

11 Tips for Keeping Good Posture for Life

Rewards of Good Posture— It’s a process, building and keeping good posture, but it’s worth the effort. You’ll feel better about yourself, you’ll breathe easier, your internal organs won’t be cramped, and your digestion will have enough space to function well. Slouching puts pressure on the front sides of your vertebrae, which are weaker thanContinue Reading

Osteoporosis Exercise Resources

Osteoporosis Exercise Resources

Exercise with bone loss is my area of focus as an ACSM certified personal trainer because many of my class participants and clients have osteoporosis or low bone density, commonly called osteopenia. As one of the four volunteer moderators on the National Osteoporosis Foundation’s online Support Community, I comment on questions regarding safer ways to exercise. If you’dContinue Reading

Shorter Workouts for Strong Bones

Shorter Workouts for Strong Bones

Short on time? Do shorter workouts! Sound appealing? Short, more frequent workouts can be as effective as longer workouts for strong bones! I’m often asked, “Can I do shorter workouts if I don’t have time for a full strength training workout?” The answer is, yes! You don’t have to do the whole workout at once to get theContinue Reading

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

“Why are people with osteoporosis advised not to lift heavy objects when it’s helpful to lift weights?”  Good question! There are many exercises you can do to strengthen your spine, hips, and wrist…the whole skeleton, actually, that don’t involve heavy weight lifting and work as well, without the risk of fracture. Body weight exercises in the rightContinue Reading

Exercising After a Fracture – See a Physical Therapist 1st!

Exercising After a Fracture – See a Physical Therapist 1st!

Question: Do your 10 Tips for Osteoporosis Prevention Exercise apply to someone who has already fractured or would you modify any of them? I received this question last week on the National Osteoporosis Foundation’s online Support Community where, as one of the four moderators, I comment on exercise questions. The query came from a womanContinue Reading

Recumbent Biking or Walking for Osteopenia? Q & A

Recumbent Biking or Walking for Osteopenia? Q & A

“I am 59 and have been diagnosed with osteopenia. I also have asthma and cannot really do outside walking. Is there any way to help bone loss using a recumbent bike? I have arthritic knees which is why I have the bike. But I could walk through the house. What would your opinion be onContinue Reading

Q & A on Weighted Vests

Q & A on Weighted Vests

My weight vest was purchased from Hyper Wear in Austin, TX. It fits close to the body, has side lacing for adjustments and the weights are 2 oz. ea. I started with 1/2 lb, wore it 2 hrs a day for a week, then 3 hr, etc. until I reached 7 hrs. a day. IContinue Reading

Are Canoeing or Kayaking Safe With Osteoporosis?

Are Canoeing or Kayaking Safe With Osteoporosis?

Being involved physically and socially with active boating sports has wonderful health benefits. However, the trouble that I see with canoeing and kayaking is being able to maintain a neutral spine without bending forward or twisting. Getting the boats in and out of the water would be very risky because of the weight, awkward positioning, and quick moves getting the boat up and down.Continue Reading