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Exercise to strengthen bones (for osteoporosis)
Osteoporosis & Bone Health | Last Active: Nov 2, 2023 | Replies (205)Comment receiving replies
Hello EllerBracke and SadieJones --
Thanks for your comments. I will respond in the order of the list of items I posted above.
But first, I would suggest working with a Physical Therapist to make sure you do not injure yourself. Not all PT's understand much about osteoporosis, so I have found that I need to bring some additional information to my PT.
General comment: Bones are strengthened by stress.
Balance training is helpful because it reduces likelihood of falls. PT can help you do these safely.
Swimming is said by some to help with bone structure (which is not completely defined by density) and possibly with bone density as well. Here are links regarding swimming.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7245678/#__ffn_sectitle
https://pubmed.ncbi.nlm.nih.gov/32509864/
https://europepmc.org/article/PMC/PMC7245678
https://saveourbones.com/what-swimming-does-to-your-bones/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737199/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7245678/
Weight bearing exercise is the most researched, but it's hard to find specific exercises and data. I will try to post the information I have found as an attachment later this week or next week. I found that this was an area that I needed to provide information to my PT.
Walking as in strolling around is good for you but it does not strengthen bones according to research I have found. I will try to post an attachment with recommendations for walking and weighted vests.
Hope this is helpful.
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@marcd : Thank your for your information. I will go look at all your links as time permits. In general, I think first I need to find out more about my specific state of Osteoperosis. The diagnosis was made sort of as an adjunct to breast cancer diagnosis. At that time I was not really focused on bone strength too much, as you can imagine. The one thing I was told is that my right hip had just changed from Osteopenia to Osteoperosis.
No comments were made regarding bone issues in other locations, but I aim to find out exactly what the DEXA test showed.
Anyway, I’ll check with my PT guy who got me through shoulder and knee surgeries for his guidance in starting a specific exercise regimen.
Regarding walking: while I don’t wear a weighted vest, I’d rate my 2 mile walks a little more strenuous than strolling. Outdoors, with several inclines, and at a pace of 120+ steps/minute.
Someone else mentioned no bending forward from spine (good luck with that when the TKR makes kneeling very uncomfortable, and trying to pull weeds), nor heavy lifting (so I may need to discontinue hauling 40 lbs. bags of mulch or soil, I guess).
Anyway, I do appreciate all the research you have done on this subject, and intend to find the best applicable way to deal with the loss of bone strength.