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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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I've seen people sitting on them, but I wonder if it could possibly injure the spine. I stay standing on mine, just incase.
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2 ReactionsHello 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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7 ReactionsHello SadieJones
Please see my reply to ellerbracke within this chain.
All the best.
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1 Reaction@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.
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1 ReactionIf you've been taking aromatase inhibitors for the cancer, pay extra to bone density as they increase bone loss by stopping the production of estrogen, which has a role of protecting bone renewal process. If my endocrinologist is correct and he worked in this area for the NIH.
@callaloo: Yes, I’m aware of the impact on AI’s on bone density. It made me hesitate to start taking these pills, but the potential of more breast cancer was more scary than loss of bone density. I’m also getting Zometa infusions every 6 months, and I am taking recommended amounts of calcium supplement, vitamin D, and K2. Hoping to strike a balance between limiting further bone loss while still greatly reducing the recurrence of cancer. I’m hoping I can get medicare to pay for more frequent DEXA scans - not only every 2 years - , to get a better idea how things are standing currently. Maybe I don’t want to know…… but ignorance is not bliss.
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1 ReactionYou're doing everything intelligent that you can do. My endocrinologist said that 'they' are working on a blood test that can accurately give info about bone health and renewal. There are some not-very-good ones out there but an alternative to the DEXA (that insurance would cover!) would be great. I forget who (apologies to the writer) mentioned the Echolight that might be great at yielding more, and more useful, information about bone health...the DEXA seems so limited.
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3 Reactions@ellerbracke if you are just over the line and just in the hip (and the hip is not always a reliable indicator of change in bone density), and on Zometa, you will most likely be fine. Wondering why Zometa rather than Reclast? I believe Zometa is stronger.
To reassure you, I already had pretty severe osteoporosis everywhere that was scanned, no medications for osteoporosis, three fractures from a traumatic fall, and did an aromatase inhibitor for five years without any fractures.
For me there was a drop in bone density when I first started, similar to that at menopause, and then it went back to the same rate of change as before the meds for the next 4 years. This is anecdotal of course!
Good luck with your treatment!
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1 ReactionWould love to hear about the correct weight-bearing exercises. Thank you in advance
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1 ReactionI came accross this 2016 research: “Direct effects of physical training on markers of bone metabolism and serum sclerostin concentrations in older adults with low bone mass” The link is https://www.springermedizin.de/direct-effects-of-physical-training-on-markers-of-bone-metabolis/10244156
Table 1 lists accurately some exercises performed during one session. The conclusion is that “in participants with low bone mass, resistance exercise influenced the serum concentrations of CTX, a marker of bone resorption, but walking did not.”
I think I will try these excercises excluding the physioball too risky for me.
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