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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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What I've read lately is that cycling is not beneficial for the bones. You can google Cycling and osteoporosis and find a number of articles about it. I'm kind of excited about the 12 Poses vs Osteoporosis as it has shown increases in bone density.
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1 ReactionHi @callalloo, Margaret Martin, MelioGuide, posted an extensive article on Whole Body Vibration Exercise Machines, high intensity vibration vs. low intensity vibration and based on the dangers of high intensity vibration, I've stopped using it. I'm going to substitute stepping for 15 minutes at a time in addition for Dr. Fishman's 12 Poses vs Osteoporosis to improve bone density in addition to a daily walk when weather permits.
Thanks, Teri!
I've been wondering how safe the vibrating plate technology really is since one of our fellow contributors here has had a few fractures recently diagnosed and has been using a home vibrating plate at home with much enthusiasm. Note, that cause and effect aren't clear but it is thought-provoking to contemplate. And she herself wonders if using the plates caused the fractures.
Since I've not used them but had been thinking of it, I was hesitant to post anything negative about them [already having a reputation here of being, shall we say, committed to due diligence and undiluted facts wherever they lead, lol ;-)].
But even able-bodied young jock types have hurt themselves by over-doing on these 'machines,' some seriously. (One noteworthy unjury is detached retinas, yikes.) And one study noted the danger of not standing fully vertical so the force/energy can be fully dissipated during the inter-disc spinal transit. Yet some of the online exercises advocate various off-verticle postures like leaning from the waist to 'concentrate the force in lower spinal chord' (sic).
So I'm glad that you're reconsidering the plates and hope others research them and approach them with appropriate diligence to determine best use. I've been working on some of Dr. Fishman's yoga and think they're unobtrusively powerful and love them...
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3 ReactionsHi @callalloo, I think it was @bunky44 posted the comments about the fractures. I hope she's okay. I saw an earlier posting that mentioned Margaret Martin has exercises for those with fractures.
I was using the Eilison Bolt twice a day, for about ten months, two fifteen minute "bone building" programs and they were intense! I'm fortunate nothing happened. The paper I had read about Whole Body Vibration Therapy bone building didn't mention any adverse effects for the test subjects, and I assume they were using the high vibration machines, but there was no discussion of G (gravatational force), just Hz, acceleration, and amplitude of motion.
I thought I had done my due diligence, but apparently not, and Margaret Martin's article is fairly recent.
I'm glad you are enjoying Dr. Fishman's yoga. I was doing the Algaecal versions for a while, and worked my way through the three versions. They're agonizingly slow. but useful for getting the proper form. Lately, I've been enjoying the fast pace of Dr. Fishman's video.
Take care.
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2 ReactionsHas anyone tried “Essentrics” developed by Amanda Esmonde White? I find it very helpful in restoring movement and flexibility to our bodies. I had intense pain and most movement became difficult last summer but we know to persevere. The pain is mostly dissipated so the series of motions that you follow really do help to continue to move freely and develop strength all over.
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1 ReactionHi @daisy2022, I haven't heard of "Essentrics". I'll check it out. Thank you.
Thank you for your post and the information you shared could you please share with me the vibration exerciser you have thank you.
Hi @mom2five,
https://melioguide.com/osteoporosis-exercise-equipment/whole-body-vibration-therapy/Please see my post above to @callalloo one day ago. It gives information about the Whole Body Vibration Plate Exerciser I bought. However, based on Margaret Martin's review of high intensity vibration vs. low, I've stopped using it and feel fortunate that I did not experience any serious injury. Once I read her article, it was easy to discontinue the whole body vibration, although I really liked it. Here is the link to the article:
If you are interested in building bone density, I encourage you to look at Dr. Loren Fishman's work at http://www.sciataca.org and his "Twelve Poses vs. Osteoporosis" which increases bone density and has not caused any injuries to study participants. I do the Twelve Poses everyday now and substitue 15 -20 minutes on a stepper to compensate for loss of the vibration plate.
Whatever you decide, I wish you the best.
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2 ReactionsMarc — If ordinary walking does not increase bone density, why do I so often see walking recommended for osteoporosis? I cannot jump, jog, run, etc., so what should I do?
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1 ReactionHello! I came across this information online. My sister, who does medical research for individuals, thinks this could greatly help strengthening bones. Jaquishbiomedical.com