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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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Thanks a lot for your speedy reply 🙏
May I ask why your endocrinologist discouraged its use? Afraid of injury?
I'm taking something from New Life called Alive! Bone Support. It has the trifrcta of algae-derivec calcium/vitaminD3/vitaminK2 and magnesium and some other plant-sourced stuff. I added Bio-Sil as some studies mentioned silica as critical for bone renewal and, if it's not, my hairdresser swears it's critical for skin, hair and nails. I'm adding collagen in an abundance of caution. If bones don't actually need it, they can lend it to hair, skin and nails too. LOL
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1 ReactionHe works at Mayo. Mayo docs are very data driven. He said there was not enough research on the use of vests. Also he was worried that if I bent over while wearing a weighted vest, I would fracture.
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3 ReactionsMy rheumatologist discouraged a weighted vest as well - he said it could cause spinal fractures. They're probably okay to use before a diagnosis of osteoporosis. I gave the 10 lb weighted vest I had away.
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3 ReactionsI take all those supplements individually. Does Alive Bone Support have strontium citrate as well, and if so, what is the amount?
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2 ReactionsI just looked. It has strontium from Aquamin calcified mineral source from red algae, 9 mg.
@windyshores notes that strontium can throw off a DEXA. I hope my results are real and valid and not changed by the strontium? This label doesn't say what kind of strontium so anyone with any info on good_bad strontium, please advise.
For what it's worth, this is a vegetarian formula. We go to an indy vitamin store, owned by the same person for 40 years and buy what he recommends based on his years in the health industry.
9mg is insignificant...the dose for bones is 680mg. I have observed that many supplements have a very low dose of strontium and, for that matter D3 and other ingredients, but proclaim these ingredients on the label. I doubt that 9mg will throw off the DEXA but that is because it isn't doing anything!
If strontium does do anything, it will throw off the DEXA! Because strontium is heavier than calcium, the bones look denser on the scan.
That's a pretty low dosage - some of the bone formulas have 450 mg (and more) of strontium citrate.
It's probably strontium citrate because strontium ranelate was not approved for use in the U.S. and was discontinued elsewhere about six years ago due to adverse cardiac events.
@ninglike If osteoporosis is severe or there are already spinal fractures, the weighted vest might stress the spine and even cause fracture, I have been told. Check with your doctor! If you have osteopenia or mild osteoporosis, I would definitely go with what the doc says (and the risk may be much less).
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4 ReactionsStrontium ranelate was by prescription , but it is no longer available due to cardiovascular/clot risks, in the EU. Strontium citrate is the only form in the US.
@callalloo I separate my calcium and magnesium and avoid any supplements that mix them. My doc agreed with what I read, that they compete with each other. I don't know why, if that is true, so many supplements have calcium and magnesium together, but to be on the safe side, I take them at least 2 hours apart.
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