1. < Osteoporosis & Bone Health

Exercise to strengthen bones (for osteoporosis)

Posted by marcd @marcd, Feb 16, 2022

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.

ellerbracke | @ellerbracke | Apr 28, 2022
In reply to @windyshores "@ellerbracke if you are just over the line and just in the hip (and the hip..." + (show)
@windyshores

@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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@windyshores : thank you for sharing your personal experience with AI and bone density. I went back to DEXA scan results, and other than the borderline right hip everything else (spine, neck) is hunkey-dorey. Of course that scan was taken about 8 months ago, at the very beginning of AI’s. So while I need to be cautious in a general sense, and do some (dreaded) exercises specific to bone density, I feel somewhat less afraid of possible fractures. I was told by oncologist that as soon as I get off the AI’s, bone density will revert to whatever is was before those meds, minus of course any progressive deterioration that would have occurred anyway.

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windyshores | @windyshores | Apr 28, 2022
In reply to @ellerbracke "@windyshores : thank you for sharing your personal experience with AI and bone density. I went..." + (show)
@ellerbracke

@windyshores : thank you for sharing your personal experience with AI and bone density. I went back to DEXA scan results, and other than the borderline right hip everything else (spine, neck) is hunkey-dorey. Of course that scan was taken about 8 months ago, at the very beginning of AI’s. So while I need to be cautious in a general sense, and do some (dreaded) exercises specific to bone density, I feel somewhat less afraid of possible fractures. I was told by oncologist that as soon as I get off the AI’s, bone density will revert to whatever is was before those meds, minus of course any progressive deterioration that would have occurred anyway.

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My reports always say the hip cannot is not reliable to measure changes. I have to ask why. And I don't know what that means for a single test value. Good luck with your treatment!

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callalloo | @callalloo | Apr 28, 2022
In reply to @saz "I came accross this 2016 research: “Direct effects of physical training on markers of bone metabolism..." + (show)
@saz

I 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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Thanks for finding and posting this. I'm still pondering the study that I read that mentioned how muscles signal bones to help kick-start new bone growth, in a sense, when muscles consistently note new load-bearing stresses on them. It just males me more fascinated by the complex human body.

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saz | @saz | Apr 28, 2022
In reply to @callalloo "Thanks for finding and posting this. I'm still pondering the study that I read that mentioned..." + (show)
@callalloo

Thanks for finding and posting this. I'm still pondering the study that I read that mentioned how muscles signal bones to help kick-start new bone growth, in a sense, when muscles consistently note new load-bearing stresses on them. It just males me more fascinated by the complex human body.

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It is only since I had health issues that I realized this fascinating complexity … also the astronauts during long-term space flights suffer function related bone loss

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callalloo | @callalloo | Apr 28, 2022
In reply to @saz "It is only since I had health issues that I realized this fascinating complexity … also..." + (show)
@saz

It is only since I had health issues that I realized this fascinating complexity … also the astronauts during long-term space flights suffer function related bone loss

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Pro cyclists are infamous for high levels of early-onset osteoporosis thought to be a function of calorie deprivation to keep body weight down and training for long hours, using the body in essentially a non-weight-bearing stagnant posture. And any lifestyles or sports that keep females too thin are recipes for disaster.

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saz | @saz | Apr 29, 2022
In reply to @callalloo "Pro cyclists are infamous for high levels of early-onset osteoporosis thought to be a function of..." + (show)
@callalloo

Pro cyclists are infamous for high levels of early-onset osteoporosis thought to be a function of calorie deprivation to keep body weight down and training for long hours, using the body in essentially a non-weight-bearing stagnant posture. And any lifestyles or sports that keep females too thin are recipes for disaster.

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So no rockets, no bikes, no seats…quadrupedy?
Good bones need strength, flexibility and balance, and if someone can start early Movnat is a good option for inspiration:
https://youtu.be/v3I8wIvC65Q

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ellerbracke | @ellerbracke | Apr 30, 2022
In reply to @saz "So no rockets, no bikes, no seats…quadrupedy? Good bones need strength, flexibility and balance, and if..." + (show)
@saz

So no rockets, no bikes, no seats…quadrupedy?
Good bones need strength, flexibility and balance, and if someone can start early Movnat is a good option for inspiration:
https://youtu.be/v3I8wIvC65Q

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Looks interesting. Starting early, of course. As at the age of my grandsons, maybe. Most people with osteoperosis are older, most with other health issues, so any of the movements or especially jumps are usually out of the question.

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ninglike | @ninglike | Apr 30, 2022

Thanks a lot for your sharing and I'd appreciate it very much if you can send me the related info links.
Best
Ning

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Mentor
John, Volunteer Mentor | @johnbishop | Apr 30, 2022
In reply to @ninglike "Thanks a lot for your sharing and I'd appreciate it very much if you can send..." + (show)
@ninglike

Thanks a lot for your sharing and I'd appreciate it very much if you can send me the related info links.
Best
Ning

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@ninglike - We removed your personal email address from your message above. We recommend not posting personal contact information in the public forum. You can use the secure private message function to exchange contact information with another member.

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marcd | @marcd | May 10, 2022

The best information I have been able to find so far is a book called "The BEST Exercise Program for Osteoporosis Prevention" It includes specific exercises and recommendations for walking.
I am trying to find out how to buy addtional copies. I think it is out of print.
Meanwhile, if anyone has questions about this book, please let me know.

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