Thanks considering this for box jumps and walks. Not sure since my knees ache the next day after walking with body weight but may try it.
1 Like
@bkolden it took me 3.5 years to add a weight vest for box jumps and plyos. Donāt rush. You are better off focusing on form and exploding as high as you can with your body weight. As for walks, if they already hurt your knees I would also not do it.
2 Likes
I had a video call with my PCP today and she of course presacribed meds. I am on the fence to take it. Iāve been listening to podcasts, reading books, articles. I am not convinced and I am also wondering what the reason is for the osteoporosis. ( I like my MD but I donāt feel she thinks out of the box much).
I did get a referal to a GYN to ask her about HRT. She also gave me a PT referral. I am not sure that is necessary but I can give it a try.
I am more inclined to try and work on this with diet and exercise. I have decided on a gym to join in the neighborhood. Want to lift heavy, progress to that as well as the plyometrics.
I am considering the weight vest for walking, just not ATM itās just too freaking humid outside.
2 Likes
excellent @Gossimrr !! 
2 Likes
IāM FEELING A BIT OVERWHELMED. BUT I DID TAKE THIS TIME TO ooops cap lock, take care and sort things out. Thankfully I feel like Iām getting a hold of my OAB.
2 Likes
I am doing strength training with goal for 2 sessions a week. This includes plyo stuff like box jumps. I do strength in a gym.
With a diagnosis of osteoporosis I am considering doing the plyo movements more often at home to maybe help my bones a bit more.
Those of you who do strength at home, what box jump box/step do you have at home? I am still using a low step for jumps at the gym. @Covi @Coach_Theia @Stefanie
2 Likes
Hi Barb! I have a junior plyo box and it works well for my needs. The lowest height is 16ā. Here is a photo:
2 Likes
Thanks @Covi That may be a bit tall for me at this point. 
but thanks. I will check it out. 
I am a fan of Rogue equipment. Very high quality They have several types of boxes and heights
1 Like
@Covi those dumbells need to grow bigger 
This made me lol!! I also have big girls dumbbells but I admit I still use the little ones for a few things
2 Likes
Iāve seen some stackable ones too that might be good for you but I havenāt tried them. Thereās a 4ā and a 6ā, for example so you can start with those 2 and get to 10ā
1 Like
So does my plan to do jumping stuff more frequently at home sound reasonable? If so, is this something to do daily? or if not, how many times a week? Some of the ābonesā people say to do jumps daily. I will not go crazy with this because I am still not sure how much is too much for my āfakeā knees but am thinking Iād rather deal with my knees if needed rather than a broken bone. I also know from experience what causes discomfort and what doesnāt. Box jumps do not cause discomfort and are just so much fun.
Thanks @Covi At this point I am doing about a 8 inch step. 
Gotta start somewhere. But can do that with hands on hips. 
1 Like
@bkolden jumping for bones doesnāt need to be box jumps. In fact, if the box is soft (foam), you are not eliciting the impact on the bones anyway. In addition, I would always caution against using one exercise too often. Itās important to add variation and contact with a hard floor- preferably with a minimalist shoe- that is what will benefit your bones. You can jump rope, do squat jumps on the floor, jumping jacks, jumping lunges, really any type of jumping. Loading your body by doing strength training with free weights (as heavy as you can safely manage) also strengthens bones.
2 Likes
Thanks @Coach_Theia that is helpful. I donāt plan to use a soft box as that doesnāt feel stable to me anyway. Will definitely mix it up and continue the usual 2 times a week full strength workout. I wear nothing but ābarefootā type shoes, even for ādressyā occasions. lol. What I do at home is usually actually barefoot. The gym doesnāt allow barefeet. Thanks for your advice.
Here are some plyo ideas. Of course, no need to do them as fast as they show. Iād encourage you to also add side to side plyos.
Thanks @Coach_Theia of course I enjoy the variation of plyo with Jason and Lauren. Thank you for the reminder that variety is important as it is easy to stick with the familiar. Will try the side plyos and see how they go. I am not as stable in that plane but maybe that is something that will improve with time and consistency.
another reason to focus on it! start with lateral band shuffles, clam shells, side lunges with a slide (not jumping), side lunges with a bit of height (e.g., using a box or stacket weight plates for height), single leg work. All of that will increase your stability.
2 Likes
Can you explain? one foot on floor and other on a plate? I am doing single leg stuff and clam shells so this āshouldā be a logical progression. thanks