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Exercise to strengthen bones (for osteoporosis)
It's been a challenge to find accurate information about exercise to strengthen bones. For me it's been a long process of culling out the information that is based on real research. The following seem to help according to the research data I have been able to find.
Balance training -- some say this strengthens bones, others that it simply reduces falls. But, either way, the end result is to reduce fracture risk. A web search will provide many exercises. Tai Chi improves balance.
Swimming -- this is disputed because it's not weight bearing. But there is a body of research that shows benefit for bone density. For example, one meta-analysis report found that 3-6 hours of swimming/week increases bone density. More time decreases bone density because the body is non-weight bearing for too long. Less is not enough.
Weight bearing exercises -- many reports provide extensive research demonstrating the benefit of correct exercises done in the correct way. The problem is finding out which are those exercises and how to do them. It took me months to track this down, but I was able to find the information and I can share if requested.
Walking -- If done as a weight bearing exercise this can help. That means using a weighted vest, or doing the kind of walking that results in significant impact -- for example jogging, climbing stairs, climbing stairs two at a time, jumping, dancing. It seems that walking around at a normal pace does not increase bone density.
Do not help: My research shows that the following don't help with bone density: Yoga, tai chi, pilates. However , in my opinion un-backed by any research, these could help if they were adapted to provide bone strengthening.
If anyone is interested, please advise of specific questions and I will endeavor to provide links or upload documents.
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@marcd, Thank you for starting this discussion. I found a collection of videos from Mayo Clinic that I think might also be helpful.
Strength training: How-to video collection: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031
Here is a list of the available videos on the link above:
Body-weight exercises: You can do body-weight exercises with little or no equipment. Watch these strength training videos to see how they’re done.
— Abdominal crunch
— Lunge exercise
— Modified pushup
— Squat exercise
— Step-up exercise
Resistance-tubing exercises: You can do resistance-tubing exercises at home or on the go. These strength training videos will get you started.
— Bent-over row with resistance tubing
— Biceps curl with resistance tubing
— Hamstring curl with resistance tubing
— Hip abduction walk with resistance tubing
— How to choose resistance tubing
— Squat with resistance tubing
— Standing hip abduction with resistance tubing
— Triceps kickback with resistance tubing
Free-weight exercises: Wonder how to get the best results from free weights? These strength training videos will show you how.
— Bent-over row with dumbbell
— Biceps curl with barbell
— Biceps curl with dumbbell
— Calf raise with dumbbell
— Chest press with dumbbell
— Reverse fly with dumbbell
— Squat with dumbbell
— Triceps extension with dumbbell
Weight-machine exercises: Whether you use weight machines at home or at the gym, proper technique is essential. Brush up on the basics with these strength training videos.
— Biceps curl with weight machine
— Chest press with weight machine
— Knee extension with weight machine
— Lat pull-down with weight machine
— Lying hamstring curl with weight machine
— Seated hamstring curl with weight machine
— Seated leg press with weight machine
— Seated row with weight machine
— Triceps extension with weight machine
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9 ReactionsThank you @march!
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1 ReactionThank you @johnbishop! Will lookup the links provided. I was doing seated twist and couple of other twisting exercises and read somewhere that no bending or twisting exercises for osteoporosis.
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4 Reactions@mercd can you please share the weight bearing exercises link you mentioned? Thank you
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1 ReactionThank you so much and if you could share your links that would be great.
Margaret Martin PT with Melioguide.com - provides excellent, current, science supported data, activity level specific ,fracture level specific exercises! This is an amazing source of information!!!
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4 ReactionsI agree, Margaret Martin with Melioguide is great! I really appreciate that she reminds you always about body mechanics and correct posture while moving through the exercises and stretches. HIGHLY recommend.
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3 ReactionsThe link is above in John's post.
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1 ReactionAfter exercising for many years, I think it's best to find exercises targeted to those with osteoporosis. Forward flexion of the spine, the "C" curve that is favored in Pilates can cause compression fractures of the spine. Many yoga moves, like pigeon, are also dangerous. Carol Michaels and Sara Meeks have good programs. You can Google them or find them on YouTube.
I gave away my 10 lb. weighted vested as that too can cause compression fractures of the spine. All the Best, Teri
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3 ReactionsThank you Teri. That’s what I found. I did look up the link John has posted and in my opinion, I found a lot of exercises that an Osteoporosis person should not be doing. Very good link for healthy people. In fact, forwarded the link to a lot of friends who don’t suffer from osteoporosis.
I looked up Melioguide.com and most of her programs are geared towards osteoporosis. I did come across a couple of exercises that involved jumping. The jumping part I would need to run by my rheumatologist.
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