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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.

Teri | @tsc | Sep 6, 2024
In reply to @tsc "Gee, I'm sorry, a terrible oversight on my part. The safer route is to just google..." + (show)
@tsc

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.

Jump to this post

@tsc spelled Dr. Fishman's name wrong above. Sorry all!
What will my 3rd mistake be today?
And big thank you to @johnbishop for posting Dr. Fishman's video.

REPLY
shelldct1 | @shelldct1 | 3 days ago
In reply to @lynn59 "I think everyone is different and that statement is being cautious. From what I’ve read lots..." + (show)
@lynn59

I think everyone is different and that statement is being cautious. From what I’ve read lots of people sustain compression fractures with a sudden twisting motion. I have a -3.3 L1-4 T-score and I still do very controlled twisting movements, but I have a very strong core and have been doing those types of exercises and activities for years. I don’t push the twist as far as I used to, or with as heavy weights, and I make sure my movements are very controlled. I don’t want to stiffen up, and then need to twist in an emergency and have my body not used to the motion. So far so good.

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I just got diagnosed with a tscore of -3.2.
The week i was diagnosed, i had played 3, 9 holes of golf. The month before, i had been at the range 5 times a week. I dont see an endocrinologist until July. Until then, i plan on living my normal life which is playing golf 2 times a week. But i will add some supplements, add weight bearing exercises and do yoga (for osteoporosis) a few times a week.

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northrancher | @northrancher | 2 days ago
In reply to @tsc "Hi @mayblin You may want to check out Dr. Loren Fishman's - 12 Poses vs Osteoporosis...." + (show)
@tsc

Hi @mayblin

You may want to check out Dr. Loren Fishman's - 12 Poses vs Osteoporosis. He has an ongoing study of selected yoga poses demonstrated to have improved bone density. Just google, Dr. Fishman, 12 Poses vs Osteoporosis.

I've heard some warnings from physical therapists and my doctor that a weighted vest could cause fractures.

My doctor suggested I get a rebounder, mini trampoline, to improve the bone density in my hips. Rebounding is supposed to be an excellent form of exercise. There are many videos on rebounding at Earth and Owl.

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Once you've had a fracture, docs recommend AGAINST using a rebounder. The bouncing can lead to another fracture. Google it, for more info.

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Teri | @tsc | 2 days ago

I can understand that, thanks.

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