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.

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callalloo | @callalloo | Jun 14, 2022

I found this article interesting and thought others might too. Looking at the BMD of some serious athletes who, despite being fit and healthy, can have bone density or bone health issues. Maybe its time for more public awareness of bone health and maintenance?

How Cyclists Can Avoid Low Bone Density
https://www.outsideonline.com/health/training-performance/cyclists-low-bone-density/

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egrolman | @egrolman | Jun 15, 2022

Hello, I'm just now reading your helpful February post. I'd be interested in hearing about the exercises you found, through your research, most helpful in increasing bone density. Thanks!

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1 reply
Teri | @tsc | Jun 15, 2022
In reply to @egrolman "Hello, I'm just now reading your helpful February post. I'd be interested in hearing about the..." + (show)
@egrolman

Hello, I'm just now reading your helpful February post. I'd be interested in hearing about the exercises you found, through your research, most helpful in increasing bone density. Thanks!

Jump to this post

Hi @egrolman, check out Dr. Fishman's 12 Poses vs Osteoporosis (Yoga) on YouTube. Also Carol Michaels, Sara Meeks and Margaret Martin have good exercise videos as well.

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tmtm4 | @tmtm4 | Jun 21, 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

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Three surgeries on both shoulders, severe arthritis everywhere, scoliosis, etc. I am wondering about strength training because Osteoporosis is taking a toll. Is it ok to just use a two lb weight for the free weight exercises? Thank you

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2 replies
imallears | @imallears | Jun 21, 2022
In reply to @tmtm4 "Three surgeries on both shoulders, severe arthritis everywhere, scoliosis, etc. I am wondering about strength training..." + (show)
@tmtm4

Three surgeries on both shoulders, severe arthritis everywhere, scoliosis, etc. I am wondering about strength training because Osteoporosis is taking a toll. Is it ok to just use a two lb weight for the free weight exercises? Thank you

Jump to this post

@tmtm4

Hi, I take three adult Gym classes a week and use weights. You can start with the two pound weight. What I would do is put both ways down by your side, sitting or standing and to a slow five-count bring the way up to your shoulder and back down to your side.. If you can do 20 or 30 of these without feeling tired or a slow burn then the wait is too light for you.
You should be feeling a slow burn but not hurting after about 8 to 10 reps of this exercise or any other maneuver
Gradually increase the weight by 1 lb increments until you get to the right level for you. I use 6 or 7 lbs at gym for most exercises and 6 for some others and then a 5 for my left arm on others.
Most of my class who range in age from 60s to mid 80s seem to use 4 to 6 lbs. I'm 81 but have been going for nearly 9 years and I also have Osteoporosis.
You can walk holding weights also even just around the house.

FL Mary

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1 reply
tmtm4 | @tmtm4 | Jun 21, 2022
In reply to @imallears "@tmtm4 Hi, I take three adult Gym classes a week and use weights. You can start..." + (show)
@imallears

@tmtm4

Hi, I take three adult Gym classes a week and use weights. You can start with the two pound weight. What I would do is put both ways down by your side, sitting or standing and to a slow five-count bring the way up to your shoulder and back down to your side.. If you can do 20 or 30 of these without feeling tired or a slow burn then the wait is too light for you.
You should be feeling a slow burn but not hurting after about 8 to 10 reps of this exercise or any other maneuver
Gradually increase the weight by 1 lb increments until you get to the right level for you. I use 6 or 7 lbs at gym for most exercises and 6 for some others and then a 5 for my left arm on others.
Most of my class who range in age from 60s to mid 80s seem to use 4 to 6 lbs. I'm 81 but have been going for nearly 9 years and I also have Osteoporosis.
You can walk holding weights also even just around the house.

FL Mary

Jump to this post

Thank you!

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hmccarth5 | @hmccarth5 | Jun 23, 2022

Every time I start weight training I acquire costochondritis, which is very painful. I don't know what I should do to get my muscles stronger, they are weak, I am 68 yrs. old and a hot mess at this point. HELP!!!

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2 replies
windyshores | @windyshores | Jun 24, 2022
In reply to @hmccarth5 "Every time I start weight training I acquire costochondritis, which is very painful. I don't know..." + (show)
@hmccarth5

Every time I start weight training I acquire costochondritis, which is very painful. I don't know what I should do to get my muscles stronger, they are weak, I am 68 yrs. old and a hot mess at this point. HELP!!!

Jump to this post

I do tai chi. The slow movements really help build muscle and help with balance, alignment and breathing. I would never be able to do weight training. I also get costochondritis at times and know how you feel!

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Teri | @tsc | Jun 25, 2022
In reply to @hmccarth5 "Every time I start weight training I acquire costochondritis, which is very painful. I don't know..." + (show)
@hmccarth5

Every time I start weight training I acquire costochondritis, which is very painful. I don't know what I should do to get my muscles stronger, they are weak, I am 68 yrs. old and a hot mess at this point. HELP!!!

Jump to this post

Hi @hmccarth5, google Dr. Loren Fishman, 12 Poses vs Osteoporosis. There is also information about the study he is conducting at http://www.sciataca.org
Algaecal has 3 different videos of the 12 poses on YouTube - there is one for the regular yoga poses, one modified for osteopenia and one for osteoporosis. Maybe you'll be able to tolerate them. I did the one for osteoporosis for a couple weeks and am now doing the osteopenia one. Since the poses are isometric, you may be able to tolerate them.
Also, with the weight training, were you doing chest exercises that caused the costochondritis? Maybe the weights you were using were too heavy. Margaret Martin, Melioguide, has some very good weight training videos. You can subscribe to her by email and she will send links. Carol Michaels is good as well and has videos on You Tube. Both Martin and Michaels are physical therapists who specialize in osteoporosis. Don't get discouraged. There are exercises you can do, you just haqve to find what works for you.

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1 reply
hmccarth5 | @hmccarth5 | Jun 26, 2022
In reply to @tsc "Hi @hmccarth5, google Dr. Loren Fishman, 12 Poses vs Osteoporosis. There is also information about the..." + (show)
@tsc

Hi @hmccarth5, google Dr. Loren Fishman, 12 Poses vs Osteoporosis. There is also information about the study he is conducting at http://www.sciataca.org
Algaecal has 3 different videos of the 12 poses on YouTube - there is one for the regular yoga poses, one modified for osteopenia and one for osteoporosis. Maybe you'll be able to tolerate them. I did the one for osteoporosis for a couple weeks and am now doing the osteopenia one. Since the poses are isometric, you may be able to tolerate them.
Also, with the weight training, were you doing chest exercises that caused the costochondritis? Maybe the weights you were using were too heavy. Margaret Martin, Melioguide, has some very good weight training videos. You can subscribe to her by email and she will send links. Carol Michaels is good as well and has videos on You Tube. Both Martin and Michaels are physical therapists who specialize in osteoporosis. Don't get discouraged. There are exercises you can do, you just haqve to find what works for you.

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I was doing rowing machine and leg pulls. I do a lot of cycling, is this ok.?

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