1. < Osteoporosis & Bone Health

What's the best forms of exercise to increase bone density?

Posted by mayblin @mayblin, Nov 16, 2023

Hello fellow patients,

I'm new to this online forum but am so glad I found all of you! Currently I'm taking Forteo in hoping to build up my bone density. My results is mixed but certainly give me great hope. My spine is my main problem, it's Tscore improved from -3.5 to 3.1 in a year while on forteo.

I know exercise is extremely important but I felt I haven't been doing enough since I was only consistent in resistence/strength training and some walking when weather and time allows.

The following list is what I gathered, some are for bone building, some are for preventing falls. Please feel free to add more to the list and comment what you thinking whats helping you.
1. Resistence/Strength training of upper body, lower body and core
2. Walking on treadmill with an incline
3. Elliptical
4. High impact exercise as tolerated
5. Balancing exercise
6. Wearing a weighted vest

In your experience, which type of exercise help you the most to increase or maintain bone density?

I read that walking, cycling, yoga and swimming doesn't help building bone density but they do generally help our overall body health, strength and stamina. Hope this information is correct.

Advices and insights from any of you are greatly appreciated!

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

lynn59 | @lynn59 | Jul 9 8:00pm
In reply to @mayblin "Hi @lynn59 or anyone, Any good core strengthening routine you’d recommend? I’m looking for 1-5 must..." + (show)
@mayblin

Hi @lynn59 or anyone,

Any good core strengthening routine you’d recommend? I’m looking for 1-5 must do’s for core. As an example, I consider squatting a must for lower body (quads and glutes).

Is Superman post recommended still?

Thanks a lot!

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I love pallof presses with cable weights, variations of planks, bird dogs, dead bugs, scissor/flutter kicks, and side planks. I stopped doing the superman, any type of crunch or twisting motion a few years ago when my spine dropped to a -3.1 T-score.

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edwinabutterfly | @edwinabutterfly | Jul 9 9:10pm

I tried the Onero Program for my first session. There are two Onero Programs in NJ. They are in Somerset and Long Branch. Among other things I found help in correcting my form in lifting and bending. I learned the correct way to tighten the core muscles. I'm a beginner and have a long way to go but good so far.

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active1 | @active1 | Jul 10 10:14am
In reply to @ans "To those that mentioned the “curl up”- if you are referring to laying on your back..." + (show)
@ans

To those that mentioned the “curl up”- if you are referring to laying on your back and curling your spine and trunk up as in a sit up - that truly should be a “no go “ for those with osteoporosis issues . Spinal flexion postures/ positions should always be avoided!!

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I think this might depend on the individual, no? Those with already strong abs, obliques, and who have been regularly doing these for years should suddenly stop?

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1 reply
ans | @ans | Jul 10 12:56pm
In reply to @active1 "I think this might depend on the individual, no? Those with already strong abs, obliques, and..." + (show)
@active1

I think this might depend on the individual, no? Those with already strong abs, obliques, and who have been regularly doing these for years should suddenly stop?

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@active 1- my opinion is it depends on what the status of your spine is. The leading osteo teachers out there say to avoid trunk flexion over and over again . Do some digging into the topic and see what you come up with. There are ways to continue to do exercises for your abs , obliques etc without crunching. Good luck …

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awfultruth | @awfultruth | Jul 10 9:32pm
In reply to @ans "To those that mentioned the “curl up”- if you are referring to laying on your back..." + (show)
@ans

To those that mentioned the “curl up”- if you are referring to laying on your back and curling your spine and trunk up as in a sit up - that truly should be a “no go “ for those with osteoporosis issues . Spinal flexion postures/ positions should always be avoided!!

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@ans as @mayblin has already explained McGill uses a "NO CURL curl up". It's a way of strengthening the abdominal area and more without endangering the spine. He is as far as I know the main expert introducing this information (potential dangers of excess spinal flexion) over the past 20 or 25 years. I sure wish I had know what I know now thanks to Stuart McGill when I was doing all the extreme stretching I was doing as a teen.

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bonesmcgee | @bonesmcgee | Jul 18 10:32am
In reply to @bonesmcgee "When I was first diagnosed, I read that I would need to give up golf, yoga..." + (show)
@bonesmcgee

When I was first diagnosed, I read that I would need to give up golf, yoga and pickleball because the movements of twisting, stretching and running could cause fractures. I do not like my life as much without these activities. Looking for permission before I ask my doctor...
Can someone tell me it's really okay to partake?

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Just saw my doc and she clarified-She sees more patients in the summer due to heavy lifting in the garden and in December heavy lifting decorations. She advised no heavy lifting esp when shoveling or reaching and encouraged me to continue with my favorite activities! Moral: don't believe everything you read and ask someone who knows your history!

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1 reply
newenglandtransplant | @newenglandtransplant | Jul 18 11:57am
In reply to @bonesmcgee "Just saw my doc and she clarified-She sees more patients in the summer due to heavy..." + (show)
@bonesmcgee

Just saw my doc and she clarified-She sees more patients in the summer due to heavy lifting in the garden and in December heavy lifting decorations. She advised no heavy lifting esp when shoveling or reaching and encouraged me to continue with my favorite activities! Moral: don't believe everything you read and ask someone who knows your history!

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Can you clarify a bit? Did your doctor give you the go ahead to continue with golf, yoga, and pickleball? I’m an avid weightlifter, golfer, Pilates practitioner, and generally all around active person, and my biggest concern at the moment is how much I will need to adjust. I see an endo next week, and this is near the top of my list of questions.

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nohelpsofar123 | @nohelpsofar123 | Jul 18 3:07pm
In reply to @mannism "Walking is fine. Also, certain types of Pilates, which involve resistance training." + (show)
@mannism

Walking is fine. Also, certain types of Pilates, which involve resistance training.

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I love to walk also, especially for my psychic, but my primary doctor said that I needed to do core strengthening for my spine also.

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nohelpsofar123 | @nohelpsofar123 | Jul 18 3:17pm
In reply to @reillyg1013 "I can only comment from a personal level. I have been reading all the comments about..." + (show)
@reillyg1013

I can only comment from a personal level. I have been reading all the comments about stomping and jumping, and I must say that I am very confused by it all. I was a dance instructor ( specialty in tap) and certified aerobic instructor ( high impact and step) I taught for 30 years. You would think I’d have strong bones- think again. I was diagnosed with osteopenia in my 50’s and full osteoporosis in my early 60’s. I have been active most of my life, but heredity rules. I think that if you have no family history of osteoarthritis, you’ve got a better shot at keeping your bones strong through exercise , otherwise I’m not so sure.

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I am 76 yrs (female) and have been exercising regularly (classes, etc) since I was 27 (tennis, high impact aerobics, low impact aerobics, swimming, yoga). Now, I love walking (approximately 4,000 - 6,000 steps every other day). I also am careful with my food intake. Now, I primary doctor says (dexa) I have osteoporosis in both neck femurs and lumbar spine areas. He says don't bend more than 30degrees, don't pick up anything that weighs over 17 lbs. and don't twist. My dexa showed spine at -3.3. I am afraid I will break if I move. Any help much appreciated.

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1 reply
nohelpsofar123 | @nohelpsofar123 | Jul 18 3:20pm
In reply to @nohelpsofar123 "I am 76 yrs (female) and have been exercising regularly (classes, etc) since I was 27..." + (show)
@nohelpsofar123

I am 76 yrs (female) and have been exercising regularly (classes, etc) since I was 27 (tennis, high impact aerobics, low impact aerobics, swimming, yoga). Now, I love walking (approximately 4,000 - 6,000 steps every other day). I also am careful with my food intake. Now, I primary doctor says (dexa) I have osteoporosis in both neck femurs and lumbar spine areas. He says don't bend more than 30degrees, don't pick up anything that weighs over 17 lbs. and don't twist. My dexa showed spine at -3.3. I am afraid I will break if I move. Any help much appreciated.

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Oh, I cannot get an appointment with a specialist for several months ... they are so busy. And I cannot take bisphosphenates as previously they shot my blood pressure up and negatively effected my platelets.

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