Connect
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.
Like
Helpful
HugInterested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.
Connect
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/
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!
-
Like -
Helpful -
Hug
1 ReactionHi @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.
-
Like -
Helpful -
Hug
6 ReactionsThree 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
@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
-
Like -
Helpful -
Hug
12 ReactionsThank you!
-
Like -
Helpful -
Hug
1 ReactionEvery 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!!!
-
Like -
Helpful -
Hug
1 ReactionI 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!
-
Like -
Helpful -
Hug
3 ReactionsHi @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.
-
Like -
Helpful -
Hug
4 ReactionsI was doing rowing machine and leg pulls. I do a lot of cycling, is this ok.?
-
Like -
Helpful -
Hug
1 Reaction