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What's the best forms of exercise to increase bone density?
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!
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A PT named Margaret Martin has a series of exercises she recommends. Her brand name is "Melioguide." I paid a fee for an online consultation and also bought her videos, but you can also just buy her books, but I know that for myself, videos are easier to use.
She did tell me that the elliptical is not effective for bone-building because it doesn't offer the stress of walking or a treadmill, let's say.
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4 ReactionsI agree with nguttman. An elliptical is marginally effective. Spin or regular bikes, which you didn't mention, are out. My specialist did not want me to use weighted vests. I have a small frame and my spine has my worst osteo numbers. My specialist wanted me to walk (likely not stroll) and lift light to moderate weights. I also work on my core.
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3 ReactionsI have been either walking at a brisk pace on a treadmill or outside. I use free weights for arms-have built up to 8 lbs for biceps and triceps and 5lbs for other exercise. And a ankle weights for leg exercises as well as leg machines at the Y. I found a very helpful and supportive Osteoporosis Exercise class called "Healthy Bones for Life" through my town recreational dept that got me started on the free weights which I had never done. The program is run by one of the Senior Services centers, open to ages 40+. Maybe Google the program to see if any in your area. I am in upstate NY.
You do need ok from your MD to participate. My Dexa from 7/2024, showed my spine in the Osteopenia range now, hips stable at 2.8. I was on Fosamax from 4/2023-2/2024 when I had to stop due to severe acid reflux. So I imagine the combo of meds and exercise helped. Waiting to start Reclast pending insurance approval. It's a journey for sure.
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3 ReactionsTreadmills are not great for your feet and ankles. I have seen two different foot doctors because of foot/ankle pain. Both told me to stop using the treadmill.
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2 ReactionsFree weights and weight bearing exercise.
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2 ReactionsDr. Loren Fishman, "12 Poses vs. Osteoporosis" has an ongoing study of selected yoga poses that have been studied and found to have improved bone density. You can find the first series on YouTube as well as interviews with Dr. Fishman about his work.
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2 ReactionsThis link is about erectile disfunction treatments.
The "g" was not included in the link so you may have to copy and paste to get it to work. Plus sciatica is misspelled.
Gee, I'm sorry, a terrible oversight on my part.
The safer route is to just google - Loren Fieshman, 12 Poses vs. Osteoporosis.
I'll see if Connect can remove the link.
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1 ReactionHi Teri @tsc, @normahorn, @madhub140 - We removed the bad link. Here's the YouTube video mentioned.
Dr. Fishman's Method - 12 Poses vs Osteporosis
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