cycling and Osteoporosis

[ripvanrando]

Lack of weight bearing exercise like only doing bicycling is associated with osteoporosis.

https://www.trainingpeaks.com/blog/w...an-improve-it/


It is a big deal. 33% of those over 50 who fracture a hip will die within 12 months.

https://medicalxpress.com/news/2018-...-sentence.html

Several years ago, I had DEXA scans showing a T score of -2.6 in my left hip and around -2.0 in my spine. Talking to Chiropractor/Physical Therapist about my shockingly low T score, he said all I needed to do was put a backpack on and walk at least 30 minutes 4-5 times per week. He wanted me to carry 30 pounds, I settled on 10-12 lbs. I hiked on rocky, hilly terrain 3-5 times per week for at least an hour over the course of 18 months. I returned to the same clinic and new T scores were normal or slightly better than the mean for my age.

Concurrently, my MD tested my vitamin D3 levels and they were low. I ended up having to supplement D3, K2, and I also used a supplement called, "Bone Up". He also tested my B6 and b12 levels and ended up taking a B vitamin supplement, fish oil, and vitamin C. Worth a discussion with your Doc, this is not a recommendation. I am just sharing a story that might help someone

I just wanted to share that in case it might help someone.

I cannot say to what extent my reversal was exercise and how much was supplements. I do know that I had shoulder surgery and the orthopedic surgeon was astonished how fast my shoulder bone healed.

Has anybody had a poor DRXA scan result and reverse it? How did you do it?

[robt57]

Lift stuff and do squats in the off season. Or in my case even @ 64 I do a lot of lifting projects. Build raised planters, mow 1/2 acre with a non riding lawn mower. Will be doing my my roof this year, and a 17x10 greenhouse. Re steel roofed the shop last year, and a 50" long rock wall, yada. I ache a lot, but fear what would come if I don't continue exertion...

#UseIt-or-LooseIt

Load your bones, else your cycling muscle groups will happily take the calcium they need from where it perceives you don't.

[ripvanrando]

I forgot to say that the DEXA scan was relatively cheap, around $75. Insurance did not cover the costs although it did for my wife, go figure. Glad I went for the test even if I was surprised with the result. Apparently, those who ride a lot of miles are more at risk. It did take a script to make an appointment.

54 million Americans, half of all adults age 50 and older, are at risk of breaking a bone and should be concerned about bone health.

https://cdn.nof.org/wp-content/uploa...Fast-Facts.pdf

[NHAero]

Thanks very much for posting this. I'm going to get a scan too. The reversal info is very good to hear!

[AngryScientist]

good reminder and outcome for you to catch it before something bad happened.

i think we always knew this to be more or less true though. i have always said and thought that a very fit, fast cyclist is not necessarily a fit human being. it's definitely a good thing to intentionally focus on a more well rounded fitness including core strength and weight bearing activities.

at the end of the day, if you can comfortably ride a 10k'century averaging >16mph, but you cant hump a pack of shingles up a ladder onto your roof, carry your kid (or grandkid!) around a theme park all day or hike to the top of a technical vista point, what good is your fitness?

[zmalwo]

I also wonder how much this contributed to Chris Froome's ugly injuries in 2019.

[AngryScientist]

it almost sounds comical to think about it this way, but cyclists are probably even at greater risk because we are all skinny, so we carry around even less weight than the average bear when we are just walking around.

[ojingoh]

Originally Posted by AngryScientist

it almost sounds comical to think about it this way, but cyclists are probably even at greater risk because we are all skinny, so we carry around even less weight than the average bear when we are just walking around.

We also sweat a lot and consume a lot of calories. I know I supplement my diet with Calcium and D3 after rides, and sodium, phosphorous and potassium salts while riding. I've often wondered if part of the cyclist's propensity for weak bones has not only to do with lack of weight bearing exercise and the positive ion robbery we do when we respire in anger.

Then there's chronic dehydration. That can't be healthy.

[ripvanrando]

Originally Posted by ojingoh

We also sweat a lot and consume a lot of calories. I know I supplement my diet with Calcium and D3 after rides, and sodium, phosphorous and potassium salts while riding. I've often wondered if part of the cyclist's propensity for weak bones has not only to do with lack of weight bearing exercise and the positive ion robbery we do when we respire in anger.

Then there's chronic dehydration. That can't be healthy.

Retribution for chronically telling the legs to STFU?

Vitamin D levels have been shown to be associated with lower bone mass. I was at the low end of "normal" and it takes quite a lot of supplementation to bring me to the upper range of normal. I no longer use sunscreen on shorter rides but will use sun sleeves on longer rides

I trusted the Chiro/PT and did the hiking with a pack and took the supplements. I was very surprised it worked so well. It was closer to two years. Obviously, I read quite a lot on the topic but the information is so conflicting that it makes no sense to even try to make sense of it.

[NHAero]

This thread motivated me to get a DEXA scan. Glad I did - the T scores put me in the osteopenia range. I did much more hiking, carrying weight, before I left NH in 2010. At 68, it's time to get on it!

[gasman]

Riding as your only form of exercise will result in osteoporosis eventually. Weight bearing exercise helps tremendously to prevent osteoporosis.

[NHAero]

Yep. I'm going to need to figure out an enjoyable method of doing this living in a mostly flat place. I walk the dog on the days my wife doesn't run with her, maybe I need to take a backpack on those 45 minute walks. Very flat terrain though.

Originally Posted by gasman

Riding as your only form of exercise will result in osteoporosis eventually. Weight bearing exercise helps tremendously to prevent osteoporosis.

[gasman]

Originally Posted by NHAero

Yep. I'm going to need to figure out an enjoyable method of doing this living in a mostly flat place. I walk the dog on the days my wife doesn't run with her, maybe I need to take a backpack on those 45 minute walks. Very flat terrain though.

I walk/hike at least several times a week. Even on the flats I've been carrying about 10 lbs- on hikes I usually carry 15-20 lbs and hit the hills.

[Louis]

Figure out first if you're likely to be in a high risk category:

https://www.choosingwisely.org/patie...density-tests/

[hobbanero]

Last year, at 50yo, I was diagnosed with osteopenia, which is basically less serious osteoporosis. Blood tests showed that my vitamin D levels were low, despite too much time in the sun. I was lifting weights somewhat regularly and no particularly skinny, so I was surprised by the Dexa scan result.

Since then I have been on some bone building meds and vitamin D supplements. I have another Dexa in a couple of months so we will see if the weight I gained in the last year is all skeleton or just beer.