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.
Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.
Why you want to give your weight vest away?
Thank you, Teri. I will check those out.
Thank you, John, for making it easy to find.
Hi, Teri. No prob about the name. Thank you for sharing your story. I'm sorry about your debilitating pain and hope you are getting help with that. I echo your statement about "in my youth . . .." I guess it's up to us to educate younger women in our lives so they might avoid getting osteoporosis.
Hi @hillclan, the debilitating pain is mostly gone, thanks to prednisone, that miracle drug, that weakens the bones! My mom and my two aunts had significant osteoporosis. I saw its effects and started exercising in my 30s, but there were other measures I could have taken. You're right about educating the younger ones in our lives. Have a good day!
Glad to hear the pain has lessened, Teri. The exercise you did in your 30's has probably helped a lot.
John, do you have any update on how the vibration plate tech is doing? Do you still do it? Have any suggestions? I'm contemplating which one to buy. I have osteopenia and am determined to stave off any further negative bone density changes while being willing to embrace any positive ones should they occur.
Hi @callalloo, I bought the same WBV plate that @tsc has. I've had it for a couple of months and have been using it 4 or 5 times a week, 1 or 2 times a day on the days I use it. I feel better after I use it but have to be careful as I step off of it due to my balance issues. I'm hoping to benefit like you mentioned but I think it's too early to tell for me. This is the model I purchased but in a different color - https://www.amazon.com/EILISON-Vibration-Plate-Exercise-Machine/dp/B0928KYX4T
I also read no bending or twisting of the spine.
Hi Marc, This is my first time commenting in the group. I would appreciate your information on Weight bearing exercises. Which ones, etc.
Thank you,
Sadie