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.

Mentor
John, Volunteer Mentor | @johnbishop | May 10, 2022
In reply to @marcd "The best information I have been able to find so far is a book called "The..." + (show)
@marcd

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.

Jump to this post

@marcd, I found a few copies available on Amazon -
The BEST Exercise Program for Osteoporosis Prevention, Fourth Edition Spiral-bound – January 1, 2017 by Timothy Lohman PhD (Author), Scott Going PhD (Author), & 1 more:
https://www.amazon.com/Exercise-Program-Osteoporosis-Prevention-Fourth/dp/1492555053

REPLY
1 reply
marcd | @marcd | May 10, 2022
In reply to @johnbishop "@marcd, I found a few copies available on Amazon - The BEST Exercise Program for Osteoporosis..." + (show)
@johnbishop

@marcd, I found a few copies available on Amazon -
The BEST Exercise Program for Osteoporosis Prevention, Fourth Edition Spiral-bound – January 1, 2017 by Timothy Lohman PhD (Author), Scott Going PhD (Author), & 1 more:
https://www.amazon.com/Exercise-Program-Osteoporosis-Prevention-Fourth/dp/1492555053

Jump to this post

Yes, that is the correct book. I recommend it to anyone who wants to use exercise as a means of building bone. The exercise results are researched/evidence based. The explanations are thorough, illustrated and detailed. They specifically focus on building bone. The book includes sections on basic exercises for strengthening bone, walking with a weighted vest, and supplementary exercises for preventing falls, and overall strength training related to fracture protection. It also includes chapters on the physiological basis for the program, nutrition, background information about osteoporosis.

REPLY
marcd | @marcd | May 10, 2022
In reply to @sadiejones "Hi Marc, This is my first time commenting in the group. I would appreciate your information..." + (show)
@sadiejones

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

Jump to this post

see my post later in this chain about the best book(for me at least) and where to buy it.

REPLY
1 reply
marcd | @marcd | May 10, 2022
In reply to @marcd "see my post later in this chain about the best book(for me at least) and where..." + (show)
@marcd

see my post later in this chain about the best book(for me at least) and where to buy it.

Jump to this post

The BEST Exercise Program for Osteoporosis Prevention, Fourth Edition Spiral-bound – January 1, 2017 by Timothy Lohman PhD (Author), Scott Going PhD (Author), & 1 more:
https://www.amazon.com/Exercise-Program-Osteoporosis-Prevention-Fourth/dp/1492555053

REPLY
marcd | @marcd | May 10, 2022
In reply to @ellerbracke "@marcd : Thank your for your information. I will go look at all your links as..." + (show)
@ellerbracke

@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.

Jump to this post

Here is the book I found most helpful: The BEST Exercise Program for Osteoporosis Prevention,
https://www.amazon.com/Exercise-Program-Osteoporosis-Prevention-Fourth/dp/1492555053

REPLY
rmca | @rmca | May 11, 2022

Would appreciate the info you have found regarding weight bearing exercises.

REPLY
lillea | @lillea | May 11, 2022

I would like to suggest this video interview with Sara Meeks on YouTube that I found to be very informative. I like her "random" exercise outlook, a lot of what she says simply makes sense. There are other videos with her that I haven't seen yet but she is well versed on the subject of osteoporosis and I will want to watch them all. I have a YouTube account so I don't get ads but I would say well worth the ads to hear what she has to say. https://youtu.be/ift0TjHjtmg

You can simply do a search for Sara, https://www.sarameekspt.com/ a lot of info and some webinars on her website.

REPLY
1 reply
mollytracey198 | @mollytracey198 | May 12, 2022
In reply to @johnbishop "@marcd, Thank you for starting this discussion. I found a collection of videos from Mayo Clinic..." + (show)
@johnbishop

@marcd, Thank you for starting this discussion. I found a collection of videos from Mayo Clinic that I think might also be helpful.

Strength training: How-to video collection: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031

Here is a list of the available videos on the link above:

Body-weight exercises: You can do body-weight exercises with little or no equipment. Watch these strength training videos to see how they’re done.
— Abdominal crunch
— Lunge exercise
— Modified pushup
— Squat exercise
— Step-up exercise

Resistance-tubing exercises: You can do resistance-tubing exercises at home or on the go. These strength training videos will get you started.
— Bent-over row with resistance tubing
— Biceps curl with resistance tubing
— Hamstring curl with resistance tubing
— Hip abduction walk with resistance tubing
— How to choose resistance tubing
— Squat with resistance tubing
— Standing hip abduction with resistance tubing
— Triceps kickback with resistance tubing

Free-weight exercises: Wonder how to get the best results from free weights? These strength training videos will show you how.
— Bent-over row with dumbbell
— Biceps curl with barbell
— Biceps curl with dumbbell
— Calf raise with dumbbell
— Chest press with dumbbell
— Reverse fly with dumbbell
— Squat with dumbbell
— Triceps extension with dumbbell

Weight-machine exercises: Whether you use weight machines at home or at the gym, proper technique is essential. Brush up on the basics with these strength training videos.
— Biceps curl with weight machine
— Chest press with weight machine
— Knee extension with weight machine
— Lat pull-down with weight machine
— Lying hamstring curl with weight machine
— Seated hamstring curl with weight machine
— Seated leg press with weight machine
— Seated row with weight machine
— Triceps extension with weight machine

Jump to this post

I’m so appreciative of all your work on mysteries surrounding systemic musculoskeletal issues. I must add that autoimmune disorders from lack of diagnosis, pain, depression & anxiety definitely exacerbate the fit into this mix.
I’ve done all of the recommended physical activity plus dance, triathletics, many years of meditational & spiritual work, yet wound up with PMR, ME/FM, & osteoarthritis, only controlled by Prednisone & it’s related oral meds and 4 biologics.
Now the prednisone has damaged my eyes, dental, spine C to S plus other essential musculoskeletal & joint health. I’ve seen 80+ drs, therapists, hypnotists, & voodoo healers.
I’m in need of serious help.

REPLY
1 reply
Teri | @tsc | May 12, 2022
In reply to @lillea "I would like to suggest this video interview with Sara Meeks on YouTube that I found..." + (show)
@lillea

I would like to suggest this video interview with Sara Meeks on YouTube that I found to be very informative. I like her "random" exercise outlook, a lot of what she says simply makes sense. There are other videos with her that I haven't seen yet but she is well versed on the subject of osteoporosis and I will want to watch them all. I have a YouTube account so I don't get ads but I would say well worth the ads to hear what she has to say. https://youtu.be/ift0TjHjtmg

You can simply do a search for Sara, https://www.sarameekspt.com/ a lot of info and some webinars on her website.

Jump to this post

Hi @lillea, Sara Meeks is excellent. I make sure I do her spinal decompression exercise every night. Another Connect member, I think it was @callalloo, recommended Margaret Martin and the MelioGuide. You can sign up for her emails which contain different workouts and tips. They have been enlightening as well.

REPLY
1 reply
callalloo | @callalloo | May 12, 2022
In reply to @tsc "Hi @lillea, Sara Meeks is excellent. I make sure I do her spinal decompression exercise every..." + (show)
@tsc

Hi @lillea, Sara Meeks is excellent. I make sure I do her spinal decompression exercise every night. Another Connect member, I think it was @callalloo, recommended Margaret Martin and the MelioGuide. You can sign up for her emails which contain different workouts and tips. They have been enlightening as well.

Jump to this post

I think z few people have mentioned Margaret Martin but, alas, not me. I've been following her emails though.

How is the vibrational plate therapy going? I online last night looking at the Bolt and Bunny's Life Pro. I'm going to Asheville for several months and figured that I could order for delivery when I'm there. Are you curious to see your next DEXA?

REPLY
2 replies
View MoreView Less
Please sign in or register to post a reply.