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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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Thanks Teri, I may check into an exchange. I do like it but it would be nice if my feet were inside the boundary. At just under 215 lbs I'm under the stated weight limit of 265 and it seems to work OK. I just need to get used to it. I've done one or two 15 minute sesssion the past 3 days and after about 8 minutes I worry a little about my eyeballs shaking around 🙃 I have used the tension straps to help balance but may start using my walking sticks. I tried a few slight squats while standing on it but not sure I want to chance it as my balance is not so great.
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1 ReactionHi John, it's definitely a sensation to get used to. For a month or so, I started slow on the lower levels - now I use the bone density building programs #7,8, and 9 at least once a day, sometimes twice. I don't attempt any exercises on it - I'd rather do them on solid ground. I just stand on the BOLT and watch tv for the duration of the programs, 15 minutes. There were so many vibration machines on Amazon, that I reviewed them over and over until I found the right one for me. Good luck!
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2 ReactionsI ended up buying the LifePro for the options it had. Every little bit helps.
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2 ReactionsI've been looking for exercises helpful for osteoporosis. I cam across some youtube videos by Bob & Brad, a pair of PTs that I like because they do not involve any accessories and can be done in the home. I wonder if anyone else has come across these. If you go to Youtube and search for "10 Best Exercises for Osteoporosis "Weak or Thinning Bones" it should come up.
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2 ReactionsDo you sit for a good portion of the day?
I was surprised to find I had osteoporosis bc I've always been fairly active, including walking. However, for the 12 years before getting my dx of osteoporosis I had a desk job--sitting 8 hours a day. I think this was a big causative factor. There is a Mayo physician who studied the effects from sitting. If I remember correctly, he stated that sitting was detrimental even if a person was a regular runner--that the sitting more or less counteracted the running.
Hi@hilclan When I worked I had a desk job, but got up and walked every chance I could and took walks at lunch. In retirement I rarely sat during the day, but 1n 2020, I came down with an autoimmune disorder, PMR, that made physical activioty incredibly painful, pain on a scale of 10 out of 10. I managed a long walk in the mornings, but spent the rest of the day on the couch, only getting up to cook and do necessary chores. In my youth, although I exercised, I didn't pay much attention to bone health. Thank you for your insight.
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1 Reaction@hillclan, please see my comment above. I misspelled your name. Sorry!
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3 ReactionsHow much does yours weigh, @rubyz?
HI @hillclan, Bob and Brad have done some podcasts on osteoporosis with Sara Meeks. Carol Michaels also has some videos on YouTube with exercises for osteoporosis.