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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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Teri- I have been wondering about the weighted vest. Did you have a fracture from wearing?
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1 ReactionHi @reneemp I heard a Bob and Brad "The Most Famous Physical Therapists on the Internet" podcast with Sara Meeks and she mentioned the risk of spinal fracture associated with weighted vests. She thought a weighted belt was better. I cleverly made one, using three ankle weights I had. I mentioned it to my rheumatologist, and he warned about fractures with that. I did purchase a Whole Body Vibration exerciser that has programs for building bone density. For years I weight trained, but stopped when I got an autoimmune disorder that only made it possible to walk. I kept the walking up, but it wasn't enough to ward off osteoporosis. Now I do the targeted strength training programs three times a week snd walk or do cardio other days. I use the vibration exerciser six days a week. Good luck.
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2 ReactionsThanks so much. I have a weighted vest and have not used it much lately. I like the belt idea.
Thank you. I have a weighted vest and will give it away.
My endocrinologist always asks me about my exercise routine. I tell him I walk two miles every day and he says that is at the top of the list for exercise for osteoporosis.
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1 ReactionWhat Vibration Exerciser are you using? I’m very interested in this.
I just purchased the one Teri @tsc mentioned this past week and have used it about 3 days for 15 minutes each. I do like it but wished the platform was a little bigger since my size 14 cloddhoppers extend a little over the pad near the edge. Here's a link on Amazon but you may be able to find it elsewhere - https://www.amazon.com/dp/B0836S2M85
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1 ReactionHi John, Eilison had another model that was bigger and heavier, but I bought the Bolt because of its light weight and small size, for storage purposes. Maybe you can exchange it for one of the larger models.
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2 ReactionsHi@mpeters I walked everyday at least for an hour and sometimes an hour and a half and still got osteoporosis. I was pretty disillusioned. I'm still walking, and added three strength training sessions a week to my routine. I'm hoping that works.
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3 ReactionsHi @jmanj, I chose the Eilison Bolt for its smaller size and light weight, but as @johnbishop mentioned it's probably not suitable for all body types. I am 5', weigh about 100 lbs, and have small feet. Eilison has other models on Amazon that are larger. I've also been impressed because their customer service they did answer questions I had.
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